Food Labeling Rules
Food labeling standards in Japan are based on the Food Labeling Law, which is administered by the Consumer Affairs Agency,
If the calorie content is less than 5 kcal per 100 ml of beverage, it can be labeled as "zero calorie". *The same applies per 100g of food.
In other words, it can be labeled a "zero-calorie beverage" even if it contains a small amount of calories.
Similarly, if the content of sugar, such as sugar, fructose, or lactose, is less than 0.5 g per 100 ml of beverage (100 g for food), it can be labeled as "sugarless," "non-sugar," or "sugar-free.
Although it is easy to be misled by the wording on the label, the Nutrition Facts table provides information on the nutritional ingredients contained in foods and their amounts. Although not all foods are required to be labeled, it is important to check the label when purchasing foods that have a coordinated label such as "containing" or "off" or foods with nutrient function claims, as they are required to have a nutritional ingredients label.
Why it's sweet but has few calories
ARTIFICIAL SWEETENERS (ASPARTAME, SUCRALOSE, ACESULFAME K, SACCHARIN, ETC.) ARE OFTEN USED TO ACHIEVE BOTH LOW CALORIES AND SWEETNESS.
It is hundreds of times sweeter than sugar and can be sweetened with only a small amount, reducing calories to almost zero.
Typical artificial sweeteners
What happens if you consume too much artificial sweeteners?
Although it is internationally recognized as safe in general drinking amounts, the following points should be noted
1. Induction of overeating
Artificial sweeteners give the sensation of sweetness, but do not raise blood glucose levels. This can cause the brain to feel that it still lacks energy, resulting in overeating.
2. Taste overstimulation and sweet taste dependence
Once people become accustomed to the strong sweetness of artificial sweeteners, they are no longer satisfied with normal sweetness and tend to want to consume sweeter foods. This leads to insensitivity to sweet tastes and increased sugar intake.
3. Effect on the intestinal environment
Some studies have shown that artificial sweeteners can adversely affect the balance of intestinal bacteria. Changes in the balance of intestinal bacteria due to high intake may cause loose bowels.
Advice from a Registered Dietitian
In some cases, people think, "It's healthy because it's zero," and then increase their calorie intake at other meals.
It is fine for occasional drinking, but we recommend that you drink water or tea on a regular basis and use it sparingly. It is best to drink sweetened beverages only when you are tired or when you really want something sweet. Please be aware of the rules of food labeling and the characteristics of sweeteners, and use them wisely.
summary
- Zero calorie = "contains less than 5 kcal per 100 ml" not completely zero
- It is important to check the Nutrition Facts table.
- Artificial sweeteners are hundreds of times sweeter than sugar.
- Zero-calorie beverages are 0 for occasional consumption.
