Decoding nutrition labels is a powerful skill that can transform the way you shop and eat. Today, I'm going to share some lesser-known tips for identifying truly healthy options that might not be obvious at first glance. These insights will help you look beyond the basics and find the hidden gems in the grocery store aisles.
Spotting Less-Known Healthier Options:
- Check the Order of Ingredients: Ingredients are listed by weight, so the first few ingredients are what the product mostly contains. If sugars, salts, or unhealthy fats are listed within the first three ingredients, it's best to avoid that product.
- ‘No Added Sugars’ vs. ‘Unsweetened’: Products labeled "no added sugars" can still contain natural sugars, which might be high in some cases, such as in fruit juices. "Unsweetened" means no sugars have been added, including artificial sweeteners, making it a healthier choice.
- Watch for Sodium in 'Reduced Fat' Products: Often, when fat is reduced, sodium is increased to compensate for lost flavor. Compare the sodium content with the regular product. Ideally, opt for items where the sodium content isn't disproportionately high.
- Natural vs. Artificial Colors: Look for foods that use natural sources for coloring (like beet extract, annatto, or turmeric) instead of artificial colors. These natural options can offer health benefits, such as antioxidants, that artificial colors do not.
- Mono and Diglycerides: Often overlooked, these are emulsifiers that can be sourced from fatty acids and might contain trans fats not listed on the label. If you're minimizing processed fats, it’s prudent to avoid these where possible.
- Fortified Foods: While vitamins and minerals are beneficial, excessively fortified foods can lead to nutrient imbalances. Aim for foods that get most of their nutrients from natural ingredients rather than added vitamins and minerals.
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Kashawn Fraser, FitnessAtYourDoor
