Ingredient labels can seem overwhelming and confusing but they really don't have to be difficult.
In fact, it's important to read them carefully, so that you know what you are putting into your body and whether it is truly healthy for you.
For those of us that don't know what all the long words mean or we don't recognize particular things that are listed as part of the product formula, there is a general rule of thumb that we can follow.
The simple truth is, if you do not know what an ingredient in the list is, or you have never heard of it, it is very likely that it is a chemical or processed ingredient that you don't want in your body.
To be more specific, each ingredient listed should be a whole food that isn't processed (ones that you recognize).
This sounds simple enough but even so, it can still be confusing when you are sorting through a long ingredient list.
Another thing to take into consideration is that the ingredients are listed with the first, second and third ones being the largest portion of all the ingredients that are used in the products recipe.
As you make your way down the list of ingredients, each one is a smaller and smaller part of what makes up the product formula.
That being said, if there are words near the top of the list that you don't recognize, it is very likely that the product you are considering purchasing is very high in artificial sweeteners, preservatives or other such processed ingredients that are not good for you.
Here is a list of five typical ingredients that will especially want to avoid.
Remember, if any of these are listed first, second or third, it might be a sign that it is advisable to look for something else because they are the ones used the most in the product.
1.
Sugar: Refined sugar can raise your insulin levels.
As a result, this can depress the immune system and weaken your body's ability to fight disease.
Sugar can also cause weight gain, as well as promote the storage of fat.
In addition, refined sugars provide no vitamins or minerals.
This means that they draw on the body's reserves of vitamins and minerals to be metabolized; this depletes your body's own natural nutrients.
Solution: Look for foods that are naturally sweetened with fruit or honey.
If you must have sugar for some reason, opt for pure cane sugar that has not been refined.
2.
Bleached White Flour: Unbleached flour is a healthy, wholesome, healthy product but if the product contains bleached flour; you will want to stay away from that.
The bleaching process depletes a lot of the nutrients and fiber out of the flour.
Because of that, the product ends up having mostly empty calories and it provides very little nutritional value.
Solution: If choosing a wheat or grain based product, consume those that have whole grains or unbleached flour.
3.
Partially Hydrogenated Soybean Oil / Hydrogenated Soybean Oil: Hydrogenated soybean oils are created because they have a higher melting point.
This makes them condusive for baking and extends their shelf-life too.
Unfortunately, they are not healthy for you or your waistline.
These fats can cause coronary disease and/or be linked to cancer.
Solution: Don't consume products with these ingredients.
Opt for those that have monounsaturated and polyunsaturated fats instead.
4.
High Fructose Corn Syrup: High-fructose corn syrup is not a natural product.
It is a very, very sweet, highly processed and refined cornstarch.
This manufactured product is sweeter than sugar and is digested completely differently.
For instance, the body processes it directly through the liver and then it is stored as fat.
Like sugar, there is no nutritional value thus; it only gives you empty calories.
It's also been linked to several diseases, like type 2 Diabetes.
Solution: Opt for only natural sweeteners; foods that are naturally sweet like fruit, honey, or natural herbs, such as stevia.
5.
Aspartame/Saccharin/ Sucralose - a form of Sucrose/Phenyl Alkaline: Most people will tell you that any artificial sweetener is bad for you.
They are processed derivatives of food that are unnatural and the chemicals contained in them are not healthy for us to digest.
They can cause unnatural peaks and valleys in your metabolism and energy levels.
In addition, there is strong evidence that they are toxic and may cause certain types of cancer, as well as other diseases.
Solution: Again, opt for only natural sweeteners or stevia, a natural sweet herb.