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Avoid these 10 Things on a Food Label - Thomas DeLauer
I wanted to make this simple because there's a lot of misinformation out there surrounding what to look for on a label if you're eating low carb or keto, so we're going to make this very simple, very basic. We can delve deeper in other videos if there's any questions that come up, but I figure people need a place to start, what to keep an eye out for on a specific label if you're doing the ketogenic diet.
You really need to understand what the actual serving size is, and sometimes they'll try to fool you. They will add lots of little serving sizes to make a package seem like there's more. Right? We'll talk about that in a second.
Very simple one. Always pay attention to that. Number two, the number of servings per container. This is where things get wild. Right? If you look at the carbohydrates in a package of something, and you see that it says, "Oh, there's only two grams of carbs. I can eat this," but then you look at the servings per container, and you realize, "Oh, there's 467 servings per container.
Okay." Then, it encourages you to look at the serving size. Very important. This has saved my behind so many times by looking at this. I have almost gotten myself into some pretty sketchy situations, and you may have seen it in some of my grocery haul videos where I'm at the grocery store, and I almost get something, and then I'm like, "Wait a minute."
The next one is net carbs. Again, very simple here, but I'm going to throw a little curve ball for you. What net carbs are are going to be the normal total aggregate amount of carbohydrates minus sugar alcohols and minus fibers and things like that because they don't have as much of an effect on your blood sugar. One thing that I want you to pay attention to is soluble fiber.
Soluble fiber is going to be better than insoluble fiber because it's going to expand and give you more roughage, and it also helps things move through your intestinal tract. Soluble fiber almost reduces the carb count even more. If you see on a label it says soluble fiber, aim for something that has a higher amount of that. Sugar alcohols, here's the thing.
If you see these items in the first half of the ingredient list, put it back, especially wheat or gluten, thyroid destroyer as far as things are concerned. Okay? No scientific literature to officially backup that it's going to destroy your thyroid. Okay?
I'm kind of exaggerating that, but there are effects on our inflammatory system, on a leaky gut, and it can be very damaging for your body, but it's also just inflammatory in general. Anything barley, rye, bran, bulgur, corn anything, anything that is X germ, wheat germ, anything that is X meal, cornmeal, anything that is X, starch potato starch.
You're going to find potato starch in a lot of keto foods down at the bottom of the list. I'm not too concerned with that, but if it's up top, be careful. Oats, try to avoid. Seven, anything that is partially hydrogenated X, partially hydrogenated vegetable oil, partially hydrogenated soybean oil.
It has to go through a bleaching process and this whole process just to even make it palatable and not toxic. Nine, anything reduced fat, and I put this out there. It's simple, but if it says reduced fat on there, it means that they're doing something to extract the fat, and they have to put something else in there to change the flavor.
Right? Very important thing to see, and that's usually on the front of the label. Now, I want to give you a quick breakdown on buying meats really quick. Grass-fed doesn't always mean that it's grass-finished. Grass-fed just means that at some point in that cow or animal's lifetime, it ate grass. No added hormones, that means within the last 30 days that the FDA requires they don't give them any hormones, but they could have had hormones their entire life.
This is the basics, the 10 things to watch for on a label. Again, if you want me to expand on specific things, I'm happy to do it. As always, keep it locked in here on my channel, and I'll see in the next video.
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
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