How to Decipher Ingredient Labels

Navigating the world of food labels can be like deciphering a secret code. Understanding the ingredients in your food empowers you to make healthier choices for your long-term well-being. This guide is designed to provide you with quality information so that you can make informed decisions about what goes into your body.

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Seed Oils and Trans Fats:

‍Seed oils and trans fats can upset the delicate balance of your omega-6 to omega-3 ratio, leading to inflammation. Additionally, there are environmental concerns associated with the heavy use of herbicides on GMO oilseed crops. Make choices that swing the balance in your favour.

Avoid: Sunflower, vegetable, rapeseed/canola, peanut, palm, and toasted sesame oils. Butter/buttery spread substitutes.

Choose: Butter, ghee, tallow, cold-pressed coconut, hemp, avocado, and extra virgin olive oils.

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Sweeteners:

‍Excessive sweetness can disrupt your metabolism, contribute to insulin resistance, and lead to weight gain. Some sweeteners may also negatively impact gut bacteria.

Totally Avoid: Sucralose, aspartame, acesulfame K, saccharin.

Limit and Assess: Pure stevia/steviol glycosides, thaumatin, mannitol, xylitol, erythritol, monk fruit.

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Added Sugars:

‍Overconsumption of added sugars can lead to insulin issues, weight gain, and hormone problems. Be aware of sneaky sugar sources.

Top Sneaky Sugar Sources: Anything tomato (ketchup, pasta sauce, baked beans), salad dressings, mayonnaise, nut butters, breads, snack bars, yogurt, protein shakes, kombucha.

Daily Better Choices: Whole fresh fruit, cinnamon, ginger, vanilla, sweet root vegetables (sweet potatoes, carrots, beets).

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Preservatives/Additives:

‍Some preservatives and additives have been linked to negative health impacts. While some should be avoided, others can be consumed sparingly.

Totally Avoid/Limit: Sodium nitrate, potassium nitrate, MSG, methylparaben, sodium benzoate, benzoic acid, guar gum, arabic gum, carrageenan, maltodextrin.

Okay to Consume: Citric acid, vinegar, salt/brine, xanthan gum (may cause digestive upset).

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By making mindful choices, you take charge of what you consume, setting the stage for a healthier and happier life. Remember, every decision you make is a step toward a balanced and nourishing diet.

Phoebe x