Master Food Labels for Better Health
In today's fast-paced world, understanding food labels is essential for a healthy diet. Many consumers fall for the attractive packaging that boasts terms like "natural," "low-fat," or "keto." However, these claims can often be misleading. Dr. Saurabh Sethi, an AIIMS-trained gastroenterologist, emphasizes the importance of focusing on the ingredient list found on the back of food packages.
The ingredient list reveals crucial information about the food's composition. Ingredients are listed by weight, meaning the first few items are the primary components of the product. If sugar or refined products appear early in the list, it likely indicates that the food can cause blood sugar spikes and cravings. This simple rule can help identify ultra-processed foods quickly.
A lengthy or unfamiliar ingredient list often signifies heavy processing. If you can't recognize most of the ingredients, your body may struggle to process them too. Opting for simpler foods can lead to slower digestion, resulting in steadier blood sugar levels and sustained energy throughout the day.
Beware that sugar may not always be obvious on the label. It often appears under various names, such as cane sugar, dextrose, or corn syrup. Recognizing these terms can help you make healthier choices and avoid products that might not be as balanced as they claim.
Another important aspect is the fiber content of the food. Foods high in fiber are digested more slowly, which helps regulate glucose absorption. To find net carbs, subtract fiber from total carbs; the higher the fiber, the lower the glycemic index, making it particularly vital for snacks and breakfast items.
When choosing packaged foods, pay attention to the combination of carbs, protein, fiber, and fat. A well-balanced mix slows digestion and prevents rapid blood sugar spikes. Conversely, when fat is removed from food, sugar is often added to compensate for the loss of flavor, resulting in products that may appear healthier but can lead to sharp glucose spikes.
In conclusion, to maintain better health, start by reading ingredient lists. Scan the first three ingredients and choose foods with short, recognizable components. Remember, it’s not about achieving perfection, but about making smarter, steadier choices one label at a time. Your blood sugar and overall health will thank you for it!
