In all of my research so far, I have made a few very interesting discoveries when it comes to the information on the nutrition labels. I've put together some of the top tips that I now consider when buying foods. Enjoy:)
1. Sugar Alcohols: these are something to be aware of. Not afraid of, (when consumed in moderation) but aware of. Many sugar-free products are able to say "0g" of sugar on the nutrition facts label, but right underneath it says "11g" of sugar alcohols. Sugar Alcohols are simply hydrogenated carbs. Anything hydrogenated = BADBADBAD. Stay away. So, when you are buying a snack and think you are doing good, be sure to check the nutrition label, because while there may be no sugar added, there is [almost] something even worse being added to counter the "sugar-free".
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| This label has both Sugar and Sugar Alcohols, while some will have 0g sugar and 'X'g sugar alcohols. |
2. Natural Sugar: another thing to keep in mind is that on most nutrition fact labels, they are only including sugars that are added, not always including the natural sugars already in the product or ingredient, so you might actually be getting more sugar than you think.
3. Sodium Free: if the amount of sodium in a product is under 5 mg, the company does not have to list it on the label. Therefore, if you consume more than one serving of that item, you are consuming more sodium than you realize.
4. Fiber and Calories: when you consume dietary fiber, it does not provide energy or elevate blood sugar levels, therefore when looking at how many carbs you are consuming, you can subtract the grams of dietary fiber from the carbohydrate count. This result is "net carbs". So if it says "9 net carbs" on the front of a product, that means that the nutrition label will say "13g carbs" and "4g dietary fiber". Fiber cancels out carbs. So when trying to keep your carbs to a certain daily level, knowing that fiber reduces the actual amount of carbs effecting your body will give you a more accurate count.
5. Nature Valley Granola Thins: in trying to avoid binge eating, it is important to not entirely cut out all sweets or other things that you like to eat. By including maybe one treat a day, every couple days, or even week into your diet, you are helping prevent the inevitable binge on whatever it is that you cut out. I enjoy sweet and salty, and I am also horrible when it comes to eating everything in sight if I have been depriving myself of it (reckless, I know..I'm working on it;)). So, in order to allow for slight give in my eating, I'll include a Nature Valley Granola Thin as a mid-morning snack. They are small enough to not put a dent in my day, but have enough flavor to satisfy a craving!
6. Nabisco 100 Calorie Snack Packs: just stay away. Don't even go there. The fat, carb and sugar counts are so ridiculous I can't stand it. While some recent research has been conducted saying that calorie counting is the only thing necessary to maintain a healthy weight, being conscious of the amounts of fats, carbs and sugars are crucial to longevity of life and overall health! Don't be fooled by those alluring "100 calorie" promises, because they are empty. Not only are the promises empty, but those calories are a waste of space in your body! You could have a big bowl of fruit with whipped cream for the same calorie count and be getting tons more nutrition, and be held over twice as long as if you were to simply consume one snack pack.
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| would you rather have one tiny little snack pack... |
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| ...or this bowl of beautifulness?! |
I'll take the bowl of fruit, thanks:)
Hope this helps!
~Allyson
