What I’ll tell you probably not be anything new but, just in case, we will reaffirm: Multinationals and marketing deceive us day after day. Sometimes you think that reading a label know exactly what you’re buying, poor naive …
Learn to read nutrition labels:
Language and words are always interpreted and any word or phrase can be interpreted according to the interests and connotations that wants to contribute one who says or writes. The labels of packaged products are no exception to this interpretation, often backed by laws that must be known in detail to find out where the trick that allows us to affirm certain ideas or proclaim is certain messages.
Consider a few:
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All that indicates this tag is not carrying chemical additives or other substances artificially created in a laboratory. But well may have been injected with minerals (sodium meats) contain sweeteners derived from a plant (corn syrup, high fructose) that if in theory are natural, are actually the less natural to do something one day yes It was a natural food.
Pinheiro Tip: Read the label carefully and make sure it really is a natural product.
If you think these products do not carry sugar, you’re wrong because they keep the sugars that are present in foods. If fruit fructose, lactose, or milk if they are derived. In addition they can add other carbohydrates , such as maltodextrin, starches or more complex sugars (mixture of several glucose oligomers) but with the same effect of increasing blood sugar (diabetes care causing insulin peak) and sometimes up more calories, it does not indicate low calorie or low in carbohydrates, but to mislead you? They have no added sugar, true, but potato starch, rice, corn, etc.
It does not mean that a product has fewer calories than its regular version, it can sometimes be even more. What it really means is that they contain less than 0.5 grams of sugar per serving, but of course that contain calories and carbohydrates from other sources as sugar alcohols (mannitol, xylitol, sorbitol), low in calories (about 2 kcal per gram, compared to 4 kcal / g sugar) and they can cause gas, bloating and diarrhea if you exceed amount.
Fat-free or light light:
One of the side effects of the “war” against fat is the large number of products made with reduced amounts of fat products. When a product is fat-free, low-fat or reduced fat, usually are not healthy at all. A food that they were extracted fat is still a nice little cardboard flavor, almost no one eats with gusto. Thus, these foods are generally loaded with sugar, artificial sweeteners or other unnatural chemicals. We now know that fat is harmless and sugar is one of the most important dangers to our health. Therefore, this means that the “low-fat” foods are usually much worse than their counterparts ‘normal’.
Tip: If a product contains the words ” low fat “or something on the label, beware, because surely be worse for your health.
No trans or hydrogenated fats:
“No trans fat”, “trans fat free,” “no trans fats”, “no vegetable fats partially hydrogenated” … If after reading one of you sentences imagine that the carrying amount that package of cupcakes with that sign so enormous in red letters is zero in transatarudas or hydrogenated fats, you should know that can contain up to 0.5 grams per serving, making numbers depending on what they understand by serving can be taking a large amount of trans fats. Be sure to check the ingredient list because if the word “hydrogenated” appears anywhere on the label, then it contains trans fats. Actually, it is not uncommon to find hydrogenated fats in products that are labeled as free of trans fats.
Tip: Avoid anything that contains the word “hydrogenated”.
Help your defenses:
Often in products processed small amounts of ingredients that are commonly considered healthy, healthy or beneficial are included. This is a marketing gimmick . Usually, the amounts of these nutrients are insignificant and do not even manage to offset the harmful effects of other ingredients, much less benefit to our health. To put that hook on the packaging, you only need to contain some vitamins. They can (and should) make medical claims, so they use “words of support” as “can” or “help” to give their products an aura of health, but often the amount is merely symbolic and not produced effects after eating. Thus, multinationals can mislead parents into thinking they are making healthy choices for the family. Examples of ingredients often added in small quantities and prominently in the products are the Omega 3, antioxidants and whole grains. Also, many times these vitamins have been added and are not naturally present so often do not have the same beneficial effect on health is expected.
Tip: If a product warning that can help our health in any way, beware: Search the quantity of an ingredient that can be beneficial, if tiny, you know.
It Contains Omega 3 fatty acids:
You have to know that Omega 3 fatty acids are divided into three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA), the latter appearing in flax seeds and walnuts not have the same beneficial effects of EPA and DHA, while ALA is related to other beneficial effects as well. In addition, they can have such a tiny amount that can ever have any effect on health, as many margarines with Omega 3. We have the example of a well-known margarine has 24 grams of Omega 6 and only 3 grams of omega-3 per 100 g of product. In short, this margarine has a 1: 8, Omega 3 and 6, the relationship is far from beneficial to health, in addition to a portion of 10 g of margarine only provides 0.3 grams of Omega 3, which is insignificant.
Tip: Look for the Omega 3 sources that naturally have, as oily fish, chia seeds, walnuts, organic eggs …
Eating a gluten-free diet is currently very fashionable. A recent report says that almost 1/3 of Americans are currently on a diet without gluten or actively trying to restrict gluten. However, products labeled gluten free are not always healthy. These foods are usually made of highly refined starches with a high glycemic index such as corn starch, potato starch, tapioca starch, etc. Eating gluten-free foods should be based on truly do not contain gluten. Not foodstuffs were extracted gluten.
Tip: products called ” gluten “are often loaded with unhealthy ingredients. Avoid them and eat real food instead.
Unfortunately, most people do not even read the list of ingredients before making a purchase. But even for those who do, food manufacturers still have ways to hide the real content of their products. In the lists of ingredients, the ingredient that gives greater amount appears first and so on. When you see the sugar at the top, you know that the product is loaded with sugar . However, food manufacturers often put different types of sugar in their products. A food may contain “sugar”, “syrup, high fructose corn syrup,” “glucose syrup” … but all these different names are the same, sugar! In this way, they can get put first in the list of ingredients another ingredient that sounds healthy, but if you add up all the amounts of these sugar substitutes win by a landslide. This is a smart way to mask the true amount of refined sugar in processed foods.
Tip: Be sure to check if a product contains more than one type of sugar since in that case will be a high sugar in excess.
It includes whole grains:
In recent decades, we have bombarded us with studies that confirmed that whole grains are among the healthiest foods you can eat. And we totally agree. That said, processed foods such as cereals, often claim that include whole grains . The problem is that these whole grains are not part of this food in a complete form as the grains were sprayed in very fine flour. Therefore, may contain all the ingredients of the cereal, but resistance to rapid digestion they have lost and these grains can cause the dreaded peak blood sugar as fast as his “brothers” refined grains. In addition, if a product contains small amounts of whole grains, most likely also present a host of other very harmful ingredients such as sugar or syrup, high fructose corn syrup.
Tip: Most whole grains today are not “as integer” as they have been pulverized into fine flour and produce a peak blood sugar as fast as refined cereals.
Calories per serving:
The actual calories and sugar content of products are often hidden by modifying the true size of a serving. For example, a bar of chocolate or a glass of Coca Cola are two parts. Most people do not stop when you have finished half drunk the whole glass and eat all the chocolate. And if that does not give them to repeat. However, the food manufacturer can use this to your advantage and say that their products contain those calories per serving. When reading labels, checks the number of portions contained in the product. If it contains 2 parts and there are 200 calories per serving, then the whole product contains 400 calories. For example, the label on the half-liter bottle of Coca Cola says it has 100 calories and 27 grams of sugar per serving, but the whole bottle contains 3 servings. So the total is 300 calories and 71 grams of sugar.
Tip: Be sure to check the number of servings on the label. Multiply the total sugar and calories by the number of servings to find the total amount in the product.
Many processed foods have a flavor that seems natural. For example, when we see a drink with “orange flavor” in fact, no real orange on the product. The sweet taste is obtained from sugar and flavorings with orange flavor from highly refined chemicals that stimulate the same receptors in the mouth flavor than oranges. The fact that a product has a specific food taste does not mean that food be actually in the product.
Tip: Just because a product has some natural flavor of food, does not mean they are actually present in the product.
No harmful ingredients:
Many people claim to have adverse reactions to certain foods and ingredients, choosing to avoid them. However, food manufacturers hide these problematic ingredients , referring to them with technical names that people do not know. For example, in Europe, MSG (monosodium glutamate) can be called E-621 and carrageenan can be called E-407. The same is true of many types of sugar as “evaporated cane juice”.
Tip: Food manufacturers often hide the name of some controversial ingredients calling them otherwise.
Means Fast food low in carbohydrates, Diets low in carbohydrates are very popular for decades. Food manufacturers jumped on the bandwagon and started offering a variety of low-carb products. The problem with these foods is the same as with the “low-fat” foods, which are not unhealthy. There are examples of low carb bread and other parts that contain many more carbohydrates than what the label states.
Tip: The “low carb” products are often highly processed and prepared with very unhealthy ingredients.
Beverages or zero-calorie light:
Soft drink manufacturers offer zero calorie beverages as healthy alternatives for people who want to lose weight. These products are often marketed as if it really worked. However, these drinks are generally sweetened with artificial sweeteners instead of sugar. Investigations do not support the idea that the substitution of sweetened beverages with sugar to artificially sweetened drinks lead to weight loss. The relationship between artificial sweeteners and weight is complex, but these sweeteners can affect the subconscious of people and increase food intake by consuming more.
Tip: Try not to drink soda.
Of course, it is best to avoid processed foods altogether and eat real food instead, that way you will not have to worry about the labels or ingredient lists . But also, it must be borne in mind that many foods that in principle we do not have any added, if that actually may have, as some meats, chicken, milk … Real food does not need to list ingredients. Real food is itself an ingredient.