Avoid these 10 Things on a Food Label

Avoid these 10 Things on a Food Label

Avoid these 10 Things on a Food Label

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I wanted to make this simple because there’s a lot of misinformation out there surrounding what to look for on a label if you’re eating low carb or keto so we’re gonna make this very simple very basic and we can delve deeper in other videos if there’s any questions that come up but a figure people need a place to start what to keep an eye out for on a specific label if you’re doing the ketogenic diet hey please go ahead and hit that red subscribe button it’s down there in the corner and then please hit that little bell icon so you can turn on notifications to know whenever I go live now also after this video I want you to check out thrive market maybe you’ve heard of thrive market before they’re an online grocer online grocery store now the cool thing is they have all kinds of different keto and fasting options just there in there just plethora of items anyway but the cool thing is I’ve been able to create keto and fasting boxes where I go on thrive and I pick the groceries that I think are the best and I put them in a box and that way people that watch my videos can go check them out and buy those grocery boxes it’s pretty cool it’s pretty nifty idea so anyway after this video check them out that down below in the description special link for everybody alright let’s just dive right in the first thing that you want to pay attention to on a label on it may seem very juvenile to even talk about this is the serving size the reason I say this is because if you compare the serving size of pistachios to Brazil nuts for example it might still be one ounce but you’re gonna be looking at like eight Brazil nuts versus sixty pistachios right so you really need to understand what the actual serving size is and sometimes they’ll try to fool you okay they will add lots of little serving sizes to make a package seem like there’s more right so we’ll talk about that in a second empal one always pay attention to that okay number two the number of servings per container this is where things get wild right okay so if you look at the carbohydrates in a package of something and you see that it says oh there’s only two grams of carbs I can eat this but then you look at the servings per container and you realize oh there’s 467 servings per container okay then it encourages you to look at the serving size very important this has saved my behind so many times by looking at this I have almost gotten myself into some pretty sketchy situations and you may have seen it in some of my grocery haul videos where I’m at the grocery store and I almost something and that I’m like wait a minute okay the next one is net carbs again very simple here but I’m gonna throw a little curveball for you what net carbs are are going to be the normal total aggregate amount of carbohydrates – sugar alcohols and – fibers and things like that because they don’t have as much of an effect on your blood sugar one thing that I want you to pay attention to is soluble fiber okay soluble fiber is going to be better than insoluble fiber because it’s going to expand and give you more roughage and it also helps things move through your intestinal tract so soluble fiber almost reduces the carb count even more so if you see on a label it says soluble fiber aim for something that has a higher amount of that sugar alcohols here’s the thing a lot of keto experts out there will tell you that sugar alcohols don’t count towards your net carbs and by FDA guidelines they do not but everybody is different if I have sugar alcohols I get kicked out of ketosis pretty easily so you need to really be testing your own ketones but more importantly pay attention to that because you’re probably better off just reducing the sugar alcohols honestly okay the next one is sneaky sugars here’s some tips for you okay if you see any of these things on the label put it back dextrose Malta dextran okay molasses it’s a sneaky one it’s a way of them putting sugar in but sounding all-natural hey sweetened with good old-fashioned grandma’s molasses right okay and then we’ve got anything that’s gonna be X syrup cane syrup corn syrup anything syrup anything X nectar coconut nectar whatever right anything X juice concentrate okay oh it’s all-natural it’s got grape juice concentrate that means it’s got concentrated fructose okay not good so avoid all those they’re sneaky unapproved sweeteners I put this on here because this is my general list I could expand and I definitely do in other videos but this is just the basics if it has these in it try to avoid it put it back maltitol blow city toilet city sorbitol blow city cramped city also toilet city saccharin cancer links acesulfame potassium insulin spikes it can kick you out of quito if you have much of that acesulfame potassium seen on a label as acesulfame k okay next up if they’ve got grains in them we have to be very careful small amounts are okay but if you see any of these things in the upper portion of the label in the ingredients when you look at the ingredient list you’ll see a list of ingredients the ingredients that are at the top of that list are the ones that are most prevalent in that food so if you see these items in the first half of the ingredient list put it back especially wheat or gluten and thyroid destroyer as far as things are concerned okay no scientific literature to officially back up that it’s going to destroy your thyroid okay I’m kind of exaggerating that but there are effects on our inflammatory system on a leaky gut and it can be very damaging for your body but it’s also just inflammatory in general it’s okay anything barley rye bran bulgur corn anything anything that is X germ ok wheat germ okay anything that is X meal cornmeal anything that is X starch potato starch okay you’re gonna find potato starch in a lot of keto foods down at the bottom of the list I’m not too concerned with that any but it’s off top be careful oats try to avoid seven anything that is partially hydrogenated X okay partially hydrogenated vegetable oil partially hydrogenated soybean oil that is a trans fat disguised in a partially hydrogenated it’s just partially a serial killer it’s not big deal just put it back alright number eight processed vegetable oils okay so these vegetable oils are some of the most disruptive oxidizing things that we consume today sugars and these processed oils are in my opinion they’re in the same jail cell they’re terrible okay canola oil soybean oil corn oil safflower oil rapeseed oil peanut oil peanut oils a question mark as some of them are okay but for the most part with the exception of peanut if you see any of those you really need to be careful a lot of keto foods unfortunately are jumping on the bandwagon by jump throwing the canola oil in there just because it’s cheap canola is made from rapeseed which is toxic it has to go through a bleaching process and this whole process just even make it palatable and not toxic ix anything reduced fat and I put this out there it’s simple but if it says reduced fat on there it means that they’re doing something to extract the fat and they have to put something else in there to change the flavor right okay very important thing to see and that’s usually on the front of the label now I want to give you a quick breakdown on buying meats really quick okay grass-fed doesn’t always mean that it’s grass-finished okay grass-fed just means that at some point in that cow or animals lifetime it ate grass no added hormones that means within the last 30 days that the FDA requires they don’t give them any hormones but they could have had hormones their entire life you want to be looking for no added hormones ever or no hormones ever same with antibiotics no antibiotics that means or antibiotic free that means they didn’t have antibiotics in the last few weeks we want no antibiotics ever or raised or from chickens that have never been given antibiotics anything like that that actually says they’ve never been that’s the stuff you have to pay attention to okay because it’s not that stuff’s gonna instantly kill you but it’s gonna add up and you got to be careful there so this is the basics to 10 things to watch for on a label again if you want me to expand on specific things I’m happy to do it as always keep it locked in here in my channel and I’ll see you in the next video

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Avoid these 10 Things on a Food Label

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Avoid these 10 Things on a Food Label – Thomas DeLauer

I wanted to make this simple because there’s a lot of misinformation out there surrounding what to look for on a label if you’re eating low carb or keto, so we’re going to make this very simple, very basic. We can delve deeper in other videos if there’s any questions that come up, but I figure people need a place to start, what to keep an eye out for on a specific label if you’re doing the ketogenic diet.

You really need to understand what the actual serving size is, and sometimes they’ll try to fool you. They will add lots of little serving sizes to make a package seem like there’s more. Right? We’ll talk about that in a second.

Very simple one. Always pay attention to that. Number two, the number of servings per container. This is where things get wild. Right? If you look at the carbohydrates in a package of something, and you see that it says, “Oh, there’s only two grams of carbs. I can eat this,” but then you look at the servings per container, and you realize, “Oh, there’s 467 servings per container.

Okay.” Then, it encourages you to look at the serving size. Very important. This has saved my behind so many times by looking at this. I have almost gotten myself into some pretty sketchy situations, and you may have seen it in some of my grocery haul videos where I’m at the grocery store, and I almost get something, and then I’m like, “Wait a minute.”

The next one is net carbs. Again, very simple here, but I’m going to throw a little curve ball for you. What net carbs are are going to be the normal total aggregate amount of carbohydrates minus sugar alcohols and minus fibers and things like that because they don’t have as much of an effect on your blood sugar. One thing that I want you to pay attention to is soluble fiber.

Soluble fiber is going to be better than insoluble fiber because it’s going to expand and give you more roughage, and it also helps things move through your intestinal tract. Soluble fiber almost reduces the carb count even more. If you see on a label it says soluble fiber, aim for something that has a higher amount of that. Sugar alcohols, here’s the thing.

If you see these items in the first half of the ingredient list, put it back, especially wheat or gluten, thyroid destroyer as far as things are concerned. Okay? No scientific literature to officially backup that it’s going to destroy your thyroid. Okay?

I’m kind of exaggerating that, but there are effects on our inflammatory system, on a leaky gut, and it can be very damaging for your body, but it’s also just inflammatory in general. Anything barley, rye, bran, bulgur, corn anything, anything that is X germ, wheat germ, anything that is X meal, cornmeal, anything that is X, starch potato starch.

You’re going to find potato starch in a lot of keto foods down at the bottom of the list. I’m not too concerned with that, but if it’s up top, be careful. Oats, try to avoid. Seven, anything that is partially hydrogenated X, partially hydrogenated vegetable oil, partially hydrogenated soybean oil.

It has to go through a bleaching process and this whole process just to even make it palatable and not toxic. Nine, anything reduced fat, and I put this out there. It’s simple, but if it says reduced fat on there, it means that they’re doing something to extract the fat, and they have to put something else in there to change the flavor.

Right? Very important thing to see, and that’s usually on the front of the label. Now, I want to give you a quick breakdown on buying meats really quick. Grass-fed doesn’t always mean that it’s grass-finished. Grass-fed just means that at some point in that cow or animal’s lifetime, it ate grass. No added hormones, that means within the last 30 days that the FDA requires they don’t give them any hormones, but they could have had hormones their entire life.

This is the basics, the 10 things to watch for on a label. Again, if you want me to expand on specific things, I’m happy to do it. As always, keep it locked in here on my channel, and I’ll see in the next video.

Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student:
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