Learn To Read Good vs Bad Nutrition Facts Labels: Many people ask me to tell them a way to read good vs bad nutrition facts labels. I often, get so many queries from people around me.
So, today I will deeply share my knowledge so that everyone can clear this concept very easily & learn to read good vs bad nutrition facts labels.
Below I am sharing two graphic images of nutrition label one is good (Plain Dahi) & another is bad (Flavored Dahi).
As you guys see the above-mentioned image, The plain dahi wins over flavored dahi from the perspective of health benefits. The plain dahi contains 110 calories as compared to flavored Dahi which contains 240 cal. Now some of you may ask how flavored Dahi is bad?
First, we see the macronutrients of plain dahi as:
- Protein = 13g per 226g.
- Carbohydrates = 15g per 226g out which 10g is sugar (Note: As you guys see the ingredient of plain dahi there clearly mentioned “CONTAINS NO SUGAR ADDED” so this sugar is naturally occurring sugar coming from milk in the form of lactose).
- Fats = nil per serving because this plain dahi is made up of non-fat milk (fat removed).
Now, we see the macronutrients of flavored dahi as:
- Protein = 9g per 227g.
- Carbohydrates = 46g per 227g out which 44g is sugar (Note: As you guys see the ingredient of flavored dahi there clearly mentioned but in the different name of sugar “HIGH FRUCTOSE CORN SYRUP” so this is added sugar which is not good for the health in long terms because it spikes up our body insulin very fast which turns into fat later on).
- Fats = 3g per serving out which 1.5g is saturated fat because this flavored dahi is made up of reduced-fat milk (half of the fat removed from milk).
Experts Words On Trans Fat
Experts could not provide a reference value for trans fat nor any other information that FDA believes is suﬃcient to establish a Daily Value or %DV.
Scientiﬁc reports link trans fat (and saturated fat) with raising blood LDL (“bad”) cholesterol levels, both of which increase your risk of coronary heart disease, a leading cause of death in India & other countries.
Important: I recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible as part of a nutritionally balanced diet.
Having such once in a week or twice as per your goal is enough to suppress your sugar cravings,
I always recommend to my clients to have plain dahi and add 1 tablespoon (12g) of any good flavored protein powder (as per individuals preference) to increase the taste as well as its protein content too.