Why It’s Vital You Read Ingredient Labels

If are you are already on a healthy eating journey, or just beginning to understand food and how to use it for your health, here’s a habit to start today — read ingredient labels. In this article, I’m going to break down the importance of reading ingredient labels, how to purchase packaged foods wisely, and ultimately, what ingredients you should be avoiding.
 
In a perfect world, your diet will consist only of nutrient-dense whole foods and you’ll avoid anything that comes in a package and processed in a factory. In real life, this is highly unlikely. So, in these real-life circumstances, let’s empower you with the information to make smart purchases when you’re purchasing packaged foods.
 
Let it be said that not all packaged foods are created equal. Chips are a perfect example. You can purchase chips with three ingredients: potatoes, sea salt, and olive oil or you can purchase chips with twenty-five ingredients, including vegetable oil, maltodextrin, monosodium glutamate, natural and artificial flavor, dextrose, artificial color (yellow 6, yellow 5, and red 40), lactic acid, citric acid, sugar, disodium inosinate, and disodium guanylate.
 
The first package of chips was Boulder Canyon, the second was Doritos. For many on their health journey, a simple chip with three ingredients may be just fine as a snack from time to time. On the other hand, for many, a chip with multiple artificial flavors and ingredients may cause unwanted inflammation and sensitives that compound and eventually lead to illness and disease. So where do we begin?

Let’s start with a general rule of thumb: make sure you can pronounce and recognize each ingredient listed on the label. So, that’s to say, if you can’t pronounce an ingredient or if you don’t know what the ingredient is, your body won't either....put it back on the shelf and continue on. This rule will help guide you in purchasing the best-quality packaged foods until you’re able to investigate each ingredient listed and determine if it’s right for you.
 
The most common ingredients to stay away from include trans fats (e.g. hydrogenated and partially hydrogenated, soybean, canola oil), refined sugars (e.g. high-fructose corn syrup and sucralose), “natural” flavors, and artificial colors. If you’re interested in learning more about the why behind each of these, the Environmental Working Group has a food score database that will help you navigate the potential health effects of these processed and artificial ingredients.
 
A note about refined sugars — they’re hidden everywhere! I want to include a list of the most common names of hidden sugars so you know what to look out for (scroll down for the entire list). With that being said, if you’re following the general rule of thumb, it’ll be fairly easy to avoid these hidden sugars because you’ll know what to look for. For better swaps for your sugar cravings, check out these ideas.
 
Ultimately, the focus should be on consuming whole foods, even if they do come in a package. Choosing food items with clearly recognized ingredients on their labels will ultimately guide you in purchasing the best-quality foods to nourish and support your body.
 
Names of Refined Sugars:
‣  barley malt
‣  beet sugar
‣  brown sugar
‣  buttered syrup
‣  cane juice crystals
‣  cane juice solids
‣  cane juice
‣  caramel syrup
‣  carob syrup
‣  concentrated fruit juice
‣  corn syrup
‣  corn syrup solids
‣  date sugar
‣  dehydrated cane juice
‣  dehydrated fruit juice
‣  dextran
‣  dextrin
‣  dextrose  
‣ diatase
‣ diatastic malt
‣ disaccharides
‣ ethyl maltol
‣ fructose
‣ fruit juice crystals
‣ fruit puree
‣ galactose
‣ glucose
‣ glucose-fructose
‣ glucose solids
‣ golden syrup
‣ high-fructose corn syrup
‣ honey
‣ invert sugar
‣ lactose
‣ malt
‣ malt extract

If you haven't already, I invite you to join me in the REAL FOOD lifestyle. Once you see the remarkable results, you’ll never want to stop. Need help getting started? The ultimate guide in nutrition EDUCATION is my 5 week RESTART Program.   Register today! 


What is the RESTART Program?
The RESTART Program is a 5 week class consisting of part nutritional education, part sugar detox(whole food challenge), and part support group - an empowering combination! You'll learn about proper digestion, balancing blood sugar, the importance of healthy fats, decoding food labels and more! This program is all about food and learning how to use food to heal and thrive - food can be the best medicine!
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Here’s What YOUR 5 Week RESTART Program Includes:

  • (5) 60-90 minute weekly group sessions with a certified Functional Nutritional Therapist (classes meet virtually over Zoom once a week for 5 weeks)

  • 21 Day Guided Sugar Elimination Protocol

  • Weekly “print ready” Course Content Materials

  • Access to Private Facebook group for additional resources and support

  • Small group community support (class size limited to 10)

  • Encouraging weekly emails with tips to make your 5 weeks more effective

  • Accountability and access for support 24/7 during the 5 week program

  • RESTART cookbook full of resources including snack ideas, pantry swaps, etc.  

  • Lots of support from your instructor and peers

  • Skills to last a lifetime in making good, nutritional choices based on your body

  • A powerful and eye-opening experience

You were not born wanting processed food.  You were taught to want it.  You learned it.  You can unlearn it.  And that's what you will do in the RESTART Program.   

Make 2021 the year that you ditch processed food for good. You'll feel your best for years to come with all the valuable skills to last a lifetime from the RESTART Program. More details HERE.  
 

Healthy Blessings,
Karri, FNTP

P.S. Are you looking for more wellness resources? Get my Guide on 3 Essential Steps to Improve Your Health! Sign up HERE and you will also receive my newsletters to support you in your healthy lifestyle, delivered directly to your inbox.

Karri Ball