Reading labels is confusing. Does anyone really know what it all means? Here’s a simple list of what’s good and what’s bad. Mainly what’s bad! I always look on the per 100g section of the information then I can compare the different things I’m eating.
Fat
This is alot (per 100g): 20g+ This is a little (per 100g): <3g
Saturated Fat
This is alot (per 100g): 5g+ This is a little (per 100g): <1.5g
Why we need it:
Fat is an integral component of your cell membranes, important for growth and development of your tissues and organs. Fat serves as a highly concentrated form of energy, and is the primary way your body stores energy for the long term. Fat tissue also cushions your internal organs. In addition to allowing your body to absorb the fat-soluble vitamins A, D, E and K, fat improves the flavor and consistency of many foods, says the University of Illinois McKinley Health Center.
Why too much is bad:
Too much fat in your diet will cause you to gain weight if you don’t excercise enough to keep it off. Even with enough excercise eating too much saturated fat greatly increases you chances of having high cholesterol and subsequently of heart disease and heart attacks. See here for info on good and bad fats.
Sugars
This is alot (per 100g): 15g+ This is a little (per 100g): <5g
Why we need it:
All food is broken down and converted into sugars. Sugars being already in their simplest form means that they are good for an instant boost but are best avoided for long run energy-complex carbohydrates are a much better option.
Why too much is bad:
Here’s 10 Reasons why sugar is bad: (Taken from here)
1. Tooth decay – We all know this, as this is something that has been ingrained into our minds by our mothers since our very childhood. We have been taught to brush our teeth after every meal and before we go to sleep because when sugar is left on our teeth, especially after a binge on ice cream, it causes our teeth to decay faster.
2. Gum disease – Another thing when we let sugar sit on our teeth is that it can also lead to gum infection. Because of the way our body reacts to different kinds of infection, gum infection can in turn lead to inflammation of the coronary artery.
3. Unstable blood glucose – Eating too much sugar causes our blood sugars to go haywire. When the sugar levels in our blood fluctuate, they lead us to feeling fatigue and exhaustion. Headaches and mood swings are also apparent when the blood glucose is unstable. Moreover, the more sugar we take in, the more unbalanced our blood glucose becomes, and the more sugar our body craves in order to fix the imbalance it perceives.
4. Obesity, diabetes and heart disease – This is also somewhat of a common knowledge for all of us. Sugar in the blood that is too much for the body to consume completely is stored as fat. Too much fat in the body can lead to obesity, and obesity is known to trigger diabetes and heart disease.
5. Malfunctioning immune system – The bacteria and yeast that are present in our blood stream feed on sugar and cause them to multiply. If there is an imbalance in the growth of these bacteria and yeast, our immune system may not be able to handle it. It could, therefore, weaken.
6. Chromium deficiency – Ironically, too much sugar in the body causes the body’s ability to regulate sugar levels to go on strike. This is because most of the sugar we eat is already refined and lacks chromium, the chemical needed to help manage the levels of sugar in our blood.
7. Nutrients – Consuming sugar makes the hunger pangs go away. That is why we are often told not to eat sweets before a main meal. When we take in too much sugar, we do not feel the need to eat food that contains more of the important nutrients that our body needs, such as vitamins, iron, calcium and magnesium. There is a difference between feeling full after every meal and gaining the nutrition you need from every meal.
8. Stress – When we eat too much sugar, we go on a sugar high because of the energy boost we get from the sugar consumption. But this sugar high is only temporary; our energy level takes a plunge afterwards. When this happens, the body releases hormones to bring the sugar level in our blood back to optimum level, and these hormones include the stress hormones: adrenaline, cortisol and epinephrine. These hormones make us irritable and stressed out.
9. Aging – When we eat too much sugar, the process called glaciation can occur. When this happens, some of the sugar we consume sticks to the proteins in our body, causing our body tissues to lose their elasticity. It is not just our skin that is affected, but also our internal organs. The faster that the body loses its elasticity, the faster aging occurs.
10. Cognition – Too much sugar in the body also affects our mind’s ability to learn and recognize.
Salt
This is alot (per 100g): 1.5g+ This is a little (per 100g): <0.3g
Sodium
This is alot (per 100g): 0.6g+ This is a little (per 100g): <0.1g
Why we need it:
It is the sodium (ions) present in salt that the body requires in order to perform a variety of essential functions. Salt helps maintain the fluid in our blood cells and is used to transmit information in our nerves and muscles. It is also used in the uptake of certain nutrients from our small intestines. The body cannot make salt and so we are reliant on food to ensure that we get the required intake. (Source)
Why too much is bad:
Consuming too much salt can cause high blood pressure, heart disease, edema and kidney stones. Your body also needs more potassium to be able to deal with the excess salt. (Source)
Fibre
This is alot (per 100g): 3g+ This is a little (per 100g): <0.5g
Why we need it:
Fibre is important because it stimulates the digestive tract and helps it work efficiently. It encourages the presence of health-giving bacteria in the large intestine. Fibre also softens the stool (bowel motion) and helps prevent constipation.It slows down carbohydrate absorption, making meals more satisfying and therefore helping with weight management. Fibre has also been associated with a decreased incidence of certain cancers of the digestive tract. (Source)
Why too much is bad:
Is being too regular a bad thing?!
