How to Read Nutrition Labels | The Truth + Tips!

How to Read Nutrition Labels | The Truth + Tips!

Hey everyone! Welcome back to my channel! So today going to teach you how to read the Nutrition Facts label. I feel like a lot of times people don’t know what they’re looking for in the label and they just don’t know what to avoid and a lot of people still ask me a lot of questions about certain products that they bought just to see if it’s healthy or not. So I wanted to kind of just teach you how to do that so that you can go to the store you can be confident that whatever you’re buying is good. So I’m going to throw up a Nutrition Facts label all the screen for you so you can kind of see what I’m talking about. The Nutrition Facts label, there’s a lot of controversy about it. Quite honestly, I don’t look at the top part. I don’t even care about calories, I don’t care about grams of carbs or grams of sugar or fat or anything like that. I typically try to stay away from items that have a label on it anyways but just so you can kind of know what it means. The label has to list calories and grams of carbohydrate and fat and also the sugar and protein. So you can kind of know how many grams are in there but who really knows how many grams of carbohydrate they should be eating in a day or how many grams of protein and how many grams of fat. Quite honestly, I don’t really even know for myself so I don’t really count those things. I don’t really look at those things. If you do count calories then you would want to obviously look at the calories and if you’re diabetic you look at the grams of carbohydrate but I’m really more concerned with what’s underneath the Nutrition Facts label and it’s the ingredients. All food companies are required by law to list the ingredients that are in a package. So if you look underneath the label it’ll list the ingredients out for you and you can see what they’re putting in your food that’s what I’m really looking for I’m looking for what’s in my food because then I know what I’m putting in my body what chemicals I’m putting in there what preservatives I’m putting in there so that’s what I’m looking for so just look underneath the label look at the ingredient list and see what is in there so I have a list of just some things that you want to stay away from there’s obviously more things than this but I just wanted to highlight a few that I really think is what I look for mostly so I just wanted to share that with you so hydrogenated oils if it says hydrogenated or partially hydrogenated you want to stay away from that you do not want to eat that food just stay away from it I don’t have to go into why it’s bad for you but it’s bad for you soy bean oil or canola oil or sunflower oil or any kind of oil like that want to try to stay away from those industrialized oils oils that seem to be like wow they made oil out of sunflowers I don’t know I think it’s kind of weird oils like that natural flavors stay away from natural flavors I’ve researched it and pretty much it just means chemicals to add flavor so it’s some chemicals it’s not natural. Coloring, I don’t want my food to be colored I want food that is naturally colored from the earth so oranges are naturally orange and apples are naturally red or green bananas are naturally yellow zucchini is naturally green so that’s the kind of food that you want to eat you don’t want to eat food that has coloring added to it cornstarch so cornstarch is literally and everything if you look at a food label pretty much corn starch is listed corn starch really doesn’t have any nutritional value to it at all I did write a post about ingredient lists which I can link to down below and up top in general cornstarch no nutrients really just adding sugar and calories so there’s really no benefit to your body at all dough conditioners vegetable oils colored with carmine I just saw that listed i was looking things up and I was like carmine cluttered with carmine on what that means but you’re so on coloring you don’t want a lot of added oils you don’t want all of that crazy stuff also when I was looking stuff up I discovered that there is 61 types of sugar 61 that’s a lot even if you look at the ingredient list and you don’t see the actual word like sugar there’s probably still sugar in there so I just wanted to give you guys some examples of what could be listed I’m not going to list all 61 for you but there’s a lot just that I would throw some out there agave nectar, barbados sugar, barley malt barley malt syrup, beet sugar, buttered syrup, cane juice, cane juice crystals, cane sugar, castor sugar, corn syrup, corn syrup solids, date sugar, dextrin, dextrose evaporated cane juice, glucose solids, glucose golden sugar, high fructose corn syrup honey, invert sugar, maltol, maltose manos, maltodextrin, palm sugar, panocha panocha i don’t know what that means, refiners syrup rice syrup, sucrose, sorghum syrup, treacle turbinado sugar, and yellow sugar So pretty much a lot of names for sugar try to stay away from food items that have sugar in there. The kind of sugar that’s added in processed foods is really just for flavoring and to make you crave it more and more so that you buy more of their product. There’s no nutrient value to your body at all. I want to just give you guys a few items that, that I think can be swapped out for a better option it’s not necessarily like optimal nutrition at all but I just wanted to give you guys some options for better products than current products that are pretty popular that are on the market. So the first one is wheat thins I feel like a lot of people think wheat thins is a really good snack and a healthy snack and don’t get me wrong I do eat them sometimes and yes they are tasty but as far as like bringing them for your lunch every day or snacking on them every day. In general crackers are not a good snack even if they say whole wheat there’s really no nutrient density to them at all there’s no nutrient value for your body so I wanted to list off the ingredients for wheat thins and then give you a better alternative. So wheat thins have whole grain wheat flour soybean oil sugar cornstarch malt syrup salt refiners syrup leavening calcium phosphate and baking soda and vegetable color okay that doesn’t really sound like a good option to me. There’s three different types of sugar in there. Malt syrup, refiners syrup, and sugar. And I forgot to mention the ingredients are listed by number one by the item that is most prevalent to the least prevalent so whole wheat flour is the most prevalent and vegetable color is the least prevalent. So a better option that I found I haven’t personally tried these so I can’t really say if they’re good or not but I was researching and found them on thrive market. They’re called simple mills and they’re crackers and the only ingredients are nut and seed flour blend tapioca cassava organic sunflower oil sea salt organic onion organic garlic and rosemary extract so again like sunflower oil in there and tapioca or cassava might be a type of sugar I’m not sure not the best but better it has less crap in there it has less sugar in there Sugar’s less than 1 gram it’s a better option not optimal but better the next item is the Skinnygirl protein bars or really any protein bar protein bars are literally just horrible for you they market so well that they’re so good for you and that they have high protein and eat this after a workout. No, let me just list the ingredients of the Skinnygirl protein bar gluten-free rolled oats soy nuggets what’s a soy nugget I don’t know dark chocolate coating that has sugar and palm kernel oil and palm oil and soy lecithin maltitol syrup organic brown rice syrup organic evaporated cane juice powder so literally those three items are all sugar almonds almonds is a real food wow what a concept gum arabic inulin glycerin walnuts bananas high oleic safflower oil sea salt mixed tocopherols natural flavor a better option is the RX bar if you guys haven’t heard of these these are amazing they’re really good they are a little bit more expensive so that’s not good protein bars are probably just the same price anyways so if you’re going to buy a protein bar you might as well buy an RX bar because it’s a better option so this has 12 grams of protein all it has is egg whites almonds cashews and dates so really great option for your protein bars if you need one my next item is tostitos now don’t get me wrong I love myself some chips and salsa but you’re trying to eat healthy not a good option tostitos really just have a lot of flour and oil in them let me list the ingredients for you has corn vegetable oil sunflower oil corn starch sugar whole oat flour whole buckwheat flour toasted corn germ whole wheat flour salt and buckwheat fiber not really a lot of nutrients in there you’re not really doing your body any good but inflammation a better option would be sweet to plantain chips or just regular plantain chips there’s really not a difference the sweet plantains are just more ripe whenever they bake them rather than not as ripe so anyways all this has is plantains in coconut oil and it’s a really good option you can dip this in some salsa and it’s super tasty and then my last item is bread whole wheat bread or really any kind of bread that we eat today is not good for you so whole wheat bread is not made like it used to be like thousands of years ago if you look at the ingredient list it has like 18 ingredients listed and pretty much it’s just oil and flour and preservatives and sugar so I have found a great alternative if you like to eat grains I typically try to stay away from grains but I’ve been introducing them back into my diet a little bit and I’m really liking it. I’m not really having any issues with it. So, Ezekial bread is awesome it is sprouted grain bread and the sprouted grains means that the nutrients in the grains are more available to your body to be absorbed so more nutrient-dense they have lots of different flavors this is a sesame they have like cinnamon raisin which would be really good for breakfast with some almond butter and some cinnamon and some apples I mean some bananas on top so those would be really good and this is just a really great alternative it has to be kept in the refrigerator or in the freezer so you know it doesn’t have any preservatives in it no added sugar and it’s just really tasty so this would be a great option if you like your toast in the mornings or if you like your sandwiches for lunch that’s my little spiel on the Nutrition Facts label and ingredients so just make sure you’re checking the labels if you’re buying a lot of foods that are packaged make sure you read the ingredients more so than you look at the calories or the grams of carbs that’s really what you’re looking for that’s what goes into your body and that’s what your body is having to absorb and you just want to make sure that it’s not going to be something that wreaks havoc on your system causing inflammation or anything like that so I hope that this little tutorial helped you out a little bit and let me know if you have any questions in the comment below give this video a thumbs up if you liked it and don’t forget to subscribe to my channel so that you’ll be updated whenever I upload new videos once a week so I hope that you enjoyed it and I will see you guys on my next video bye

5 thoughts on “How to Read Nutrition Labels | The Truth + Tips!

  1. Loved this video!! More people need to see this. You should Google cassava! From what I understand, it's a root vegetable with lots of nutrients that can be turned into a great gluten free flour. It does seem to be a bit of a new "trend".

  2. I always wonder about the random ingredients at the bottom of labels such as guar gum, tycopherols, etc. which you mentioned. Those are the things which I don't know if they are good or not. Anything more specific to say about that? Also, I see things which have natural coloring which doesn't seem bad to me if it isn't a chemical.

  3. Yep, subscribed. Really glad Mandy & you teamed up for videos, I'm always looking for channels like this! Good editing & footage too. 🙂

  4. Tapioca and cassava are not sugar. They're both gluten free flours. Cassava is fairly starchy so I don't personally eat it for my needs but is a good option for celiac people.

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