Cinco consejos para saber si un alimento es verdaderamente light

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La licenciada en Nutrición Romina Pereiro detalló y explicó cómo entender cuándo un producto es bajo en calorías a través de la leyenda de las etiquetas

1. Cumpla con el atributo de ser realmente bajo en algún aporte especificado en las Normas para la Rotulación y la Publicidad de Alimentos (Código Alimentario Argentino, Capítulo V).

2. Esté reducido en un mínimo del 25% en su contenido energético o en el nutriente declarado respecto de la versión común.

Los cinco pasos 

Además de revisar la fecha de vencimiento, utilice la información de la etiqueta nutricional a su favor:

1. Mirar cuál encabeza la lista. Los ingredientes se enumeran en forma decreciente según la cantidad siendo el primero el que aporta más calorías a la composición del alimento. Por ejemplo: si en los ingredientes de un aderezo figura en primer lugar el aceite, éste se encuentra en mayor proporción y las calorías de ese producto van a provenir en su mayor parte de grasas.

2. Revisar los aportes de acuerdo a la porción ofrecida en la tabla nutricional.Algunos alimentos explican su composición nutricional cada 100 gramos de producto, otros lo hacen por porción y otros de las dos maneras. Este detalle es importante para comparar, por ejemplo, las calorías de dos productos distintos o incluso de un mismo alimento.

La lectura de las etiquetas es muy importante para ver el valor nutricional de cada alimento que se consume (Matías Arbotto)
La lectura de las etiquetas es muy importante para ver el valor nutricional de cada alimento que se consume (Matías Arbotto)

3.Considerar el porcentaje de grasas totales, saturadas y sodio por 100 g. Una escala simple para evaluar es:

-Hasta 5% = bajo

-Más de 20% = alto

4. Chequear la presencia de grasas. El hecho de que una etiqueta señale “colesterol 0%” no significa que no eleve el colesterol en sangre sino que el producto no aporta ese tipo de grasa específica, aunque contiene otras. Puede tener grasas saturadas o trans, como es el caso de la margarina. Por eso es importante fijarse no solo en la grasa total sino también en el tipo de grasa que tiene el alimento.

5. Prestar atención a las proteínas y la fibra. Algunas marcas de fideos señalan en su envase “con morrón” y, sin embargo, en la información nutricional el espacio de Fibra marca un aporte de cero. Eso significa que solo tienen colorantes.

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