01. Ingredients: True Dominance
The Prime Rule: The first 3 ingredients on the list determine the product's metabolic impact. If you see the words "refined," "syrup," or "hydrogenated," the product is inflammatory.
02. Hidden Sugar Matrix
The food industry uses 60+ names for sugar. Prime tip: “Maltodextrin” has a higher glycemic index (110) than white sugar (65). This causes an immediate insulin spike and fat storage.
03. The 0.5 gram trap
In many countries, the label can say “0g trans fat” for products under 0.5g. Prime analysis: If the ingredients list “partially hydrogenated” oil, the product contains trans fat, which can damage the elasticity of cell membranes.
04. Density vs. Mass
Always look at the 100g column! The “one serving” is a marketing trick: it is often set unrealistically small (e.g. 25g) to keep the amount of harmful substances within the “acceptable” range.
05. Net Carb Calculation
Prime Biohack: Fiber is not digested. To estimate insulin response, subtract fiber from total carbohydrates. Aim for a high fiber to sugar ratio for stable energy levels.
06. Electrolyte Balance
Sodium itself is not the enemy, but the amount in processed foods causes water retention. Do the math: Sodium × 2.5 = Salt. Prime goal: Stay under 5g of salt per day.
07. Protein Bioavailability
Not all proteins are created equal. The label only states the quantity, the quality (amino acid profile) lies in the ingredients. Look for complete sources for maximum muscle recovery.
08. The Dark Side of Sweeteners
Maltitol (E965) although sugar-free, has a GI of 35-50, which triggers a significant insulin response. Prime choice: Erythritol (GI: 0) or Stevia to maintain the integrity of the intestinal flora.
09. Additive Analysis
Avoid azo dyes (E102, E124) and flavor enhancers (MSG). These can be neurostimulants that can make the brain “overeat,” overriding the feeling of fullness.
10. The Prime Decision
Label reading is the foundation of the iFitCore philosophy: knowing what builds and what breaks your body. You are not a consumer, you are the engineer of your own biology.
How many grams of sugar are there in 100 grams?