As you stroll up and down the isles at the supermarket
filling your grocery cart, you are armed with everything you need to make sure
you choose your items wisely. Making good, healthy choices is the very reason
you carefully put together your shopping list the night before. Now, you know
that most of the snack food items are taboo and should be off-limits, but maybe
you could take a walk down junk food lane on the off chance you might find
something acceptable to munch on later. When you see the words "low
fat" or "fat-free", your brain automatically gives you the
go-ahead because these foods can't make you gain weight, right? But, is that
really all there is to it, or is there more here than meets the eye?
According to studies, Americans eat around 49,000 extra
calories every year which translates into a grand total of 14 extra pounds of
body fat per year. This is why an estimated 65% of Americans are considered
overweight. In essence, Americans are slowly getting larger, and it is largely
from the consumption of "fat-free" foods.
The problem is, while "fat-free" foods contain no
actual fat, many of them do contain high amounts of sugar. It is all this sugar
that has been added to these products that allow them to be called
"fat-free". Consuming high amounts of sugar will cause you to gain
weight because sugar makes your blood sugar levels rise rapidly, causing a
large insulin response. Insulin, particularly in high amounts, will transport
much of this sugar right to your fat cells for storage. With this in mind, is
there anything you can do to prevent yourself from being lured into the labelling
web of deceit?
Here are some things that will help clear up the blurriness
of labelling reading so you can have a clearer view of what's really in there.
To start with, always read everything on the label. Do not
just look at the fat content then only skim down at the rest. Look at the sugar
content and compare it to the overall carbohydrate content to see how much of
the carbohydrates are actually sugar.
Always compare the calories from fat to the total calories.
Fat should not be higher than 30% of the total calories at the absolute most.
Look at the protein content and try to make sure there is at
least a decent amount of it in the item. Protein-rich foods like granola make
good, healthy snacks.
Also important is to look for the fiber content of certain
foods. When you buy breakfast cereal, for example, make sure it has at least 5
grams of dietary fiber per serving. Also, try to buy whole grain items like
whole wheat bread and whole wheat pasta as these also provide decent amounts of
fiber.
Aside from reading the labels, you should also read the list
of ingredients. Here is where you get to see what is actually in each item.
When buying any flour items such as bread or pasta, keep in mind white flour
has a very high sugar content and therefore is not the best choice. Look for
items with whole wheat flour instead.
One thing that gets hidden in the list of ingredients that
you really need to be aware of is the trans fats. These trans fats are cleverly
disguised with the words "hydrogenated vegetable oil". These are oils
that the manufacturer adds hydrogen to in order to transform them from their
liquid form to a solid form. These fats are more dangerous by far than
saturated fats and you know how bad saturated fats are. If you see the keyword
"hydrogenated" anywhere in the ingredients, put it down, back away
slowly, then turn, run, and don't look back!
Always remember to read everything on both the nutrition
label and the list of ingredients before buying an item. Never let yourself be
fooled into thinking an item won't make you gain weight by the words
"fat-free" so boldly displayed on the front of the package. It is
this kind of deception that has been the cause of unwanted weight gain
throughout the nation. Remember, the FDA requires all food manufacturers to
disclose everything in their products to you, but it is ultimately up to you to
read far enough to find it all.
The next time you go food shopping, take these tips with you
and ensure that you are making the right choices for you and your
family.
Disclaimer:
This article is presented solely as an example and is not meant to replace personalized
medical or dietitian treatment. No content on this site should ever be used as
a substitute for direct medical or dietitian advice from your doctor or other
qualified clinicians.
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