Dietary Decisions, Deconstructed

Our current world of content and options is inundated with abundant things to consume. When considering what we eat, what types of things are we looking out for?

The general guidance is to prioritize whole foods that are minimally processed. But what does that mean?

For packaged items, the nutrition facts label and the ingredient list are essential tools that help determine the nutritional value of a product. However, they are often overlooked. In recent surveys on the nutrition facts label, it was discovered that only 1/3 of surveyed participants frequently used it.

Most people are sold by branding and package design to guide their decision-making rather than researching the information. It’s easier to feel like you’re doing the right thing than digging in to confirm.

Leaning into Curiosity and Discovery

I was enamored by learning about animals and ecosystems when I was little. Growing up in suburbia, I’ve only seen manicured lawns and paved roads. In books, I learned of exotic fish that can change color and wild lands that contain many diverse plants, unlike the common few trees I’d see on the drives around town.

The abundance of fruits, vegetables, meats, and more is a glimpse of that wild world. Understanding how a carrot makes it from the ground to your kitchen is more straightforward than packaged food, but don’t worry; you’ll find exotic words and concepts on the packaging, too!

For example, why do dried cranberries contain sugar and added oil?

The bag may have a gorgeous illustration of how the fruit was freshly harvested, sun-dried, and packaged, which is what brands want to sell to you. Complex ingredient lists are not necessarily indicative of a bad product; they just contain additional variables you’ll need to consider in the story.

A case study of “oat milk” and cow’s milk.

Nutrition Facts

Calories

Between the oat milk and whole cow’s milk, the calories per serving (1 cup/8oz) are roughly comparable at 140 and 150 calories, respectively.

Fat

Similarly, the fat content is also at 7 and 8 grams. One note would be the type of fat. The cow’s milk has more saturated fat.

Carbohydrates

Next, the total carbohydrates are also similar at 10g and 12g. Although, looking at the oat milk, there is 3g of added sugar, and while the cow’s milk has more sugar in total, it’s not added but inherent.

Protein

Both options have the same amount of protein at 8g. Note that I selected an oat milk that is fortified with pea protein. Regular “oat milk” will have negligible levels of protein.

Ingredients

The list on the oat milk is extensive and includes items I’m not immediately sure what they represent or how these ingredients are sourced, processed, and combined to create the end product.

Sunflower Oil → Is the oil refined or unrefined?

Calcium carbonate → (?) Need to research → Has a role as an antacid, a food coloring, a food firming agent, and a fertilizer.

Dipotassium phosphate → (?) Need to research → Emulsifier for dairy products and other foods.

Natural flavor → (?) Need to research → What do natural flavors mean? When you see the word “flavor” on a food label, you have no clue what chemicals, carrier solvents, or preservatives have been added.

Tricalcium phosphate → (?) Need to research → Used as an anti-caking agent in manufacturing and agriculture.

Gellan gum → (?) Need to research → Food additive typically used to bind, stabilize, or texturize processed foods.

Vitamin D2 Mushroom Powder → What kind of mushroom? How is the vitamin D2 extracted?

The list on the whole cow’s milk is just homogenized milk. Homogenization is one thing I need to look up (a process in which the fat is emulsified so the cream does not separate), but that is much less complex than all of those ingredients in the oat milk.

Which milk is better?

This depends on your values, preferences, and priorities. How much time do you have to research ingredients? Which milk tastes and makes you feel the best?

The dosage and frequency also matter when considering the impact of what you ingest. How much milk do you consume daily, and in what manner?

I’ll dive into more foods and their origins in future posts. Like discovering a new species, you’ll look at what you eat in a new light and make more informed choices.