01. The order
The ingredients are listed in descending order by weight. The first three ingredients determine the true quality of the product.
02. Hidden Names
Manufacturers often divide sugar content under different names (e.g. syrups, maltodextrin) to move it further down the list. Don't be fooled!
03. Trans fats
“Partially hydrogenated” vegetable oils contain harmful trans fatty acids. These are inflammatory and inhibit optimal metabolic function.
04. 100g Standard
"Per serving" values are often unrealistic. The only objective basis for comparison is a table per 100 grams or 100 milliliters.
05. Fiber ratio
Complex carbohydrate sources are characterized by high fiber content. In an ideal choice, the carbohydrate-to-fiber ratio does not exceed five times.
06. Salt vs Sodium
Sodium is not the same as table salt. To calculate the true salt content, multiply the grams of sodium by 2.5.
07. Protein value
A food is considered a true source of protein if it provides at least 20% of the total energy of the food. Check the table!
08. Sweeteners
Erythritol has a glycemic index of 0, but Maltitol (GI: 35-50) can raise insulin levels. Composition is also important for sugar-free products.
09. Additives
E-numbers are coded information. E300 (vitamin C) is useful, while artificial azo dyes (e.g. E102) are compounds to avoid.
10. Awareness
Reading labels isn't complicated, it's just a matter of practice. You're in control: the food you put in your basket is the building block of your health.