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You could be forgiven for thinking that you need a science degree to understand the ingredients in some foods. Nutritionist Suzannah Olivier explains what is behind the long words and lists of numbers
Saturated fats
Good or bad?: Fine in small amounts but not good in large amounts.
What it means:Found in animal fats, such as meat, milk and cheese, they turn up in a lot of processed foods as well. Reducing saturated fat intake is a goal for many people and the traffic light system (see above) can help with this.
Polyunsaturated fats
Good or bad?: Good
What it means: These are fats found in oils, sometimes called omega-6 and omega-3 fats, which are linked to better health outcomes for diseases such as heart disease, cancer, allergies and inflammatory diseases (however such claims are not permitted on food packaging). We should be replacing saturated fats (see below) with products containing polyunsaturated and monounsaturated fats.
Monounsaturated fats
Good or bad?: Good
What it means: These are fats mainly found in olive oil. A diet which features these fatty acids is generally protective of cardiovascular health. However they are just as high in calories as other fats and so need to be consumed in sensible moderation.
Hydrogenated oils/fats
Good or bad?: Bad
What it means: These are artificially hardened oils used extensively in processed foods such as biscuits, cakes and crisps. They are high in trans fats which, in turn, have been linked to heart disease and some cancers. Some countries restrict trans-fats in foods.
Monosodium glutamate (E612)
Good or bad?: Bad
What it means: This is a savoury flavouring which is found in thousands of packaged and processed foods particularly ready meals, stock cubes, soups and crisps. It is high in salt and linked to headaches. Can be labelled just as `flavouring? or found in TVP (textured vegetable protein).
E-numbers
Good or bad?: Some are OK
What it means: Modern food production methods usually need some additives, such as preservatives, to stop foods spoiling. There are ways round this such as buying frozen rather than `preserved? foods. Organic food production uses very few additives. There are some E-numbers that are fine, for instance E300-305 is vitamin C, E306-309 is vitamin E, E440 is pectin (a fibre) and E160 is carotene (a natural food colour).
E-numbers
Good or bad?: Some are awful
What it means: The whole list of E-numbers that are best avoided, or at least of questionable value to the consumer, is endlessly long and the numbers run from E100-900+. However a particular spotlight is being trained on colourings such as Tartrazine (E102), Sunset Yellow (E110) and Ponceau 4R (E129). There are seven additives such as these thought to increase hyperactivity in susceptible children ? called the suspect seven. They are often not used in other countries and while banned for under-3s they are often in products which are attractive to them such as sweets and are included in many medicines taken by small children.
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