Understanding Food Labels: What To Focus On – Dr. Berg

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hi guys I wanted to create a simple video on the most important things that you should look at when you’re reading a label when you buy food it’s called a nutritional facts okay so number one the first thing you’re gonna look at is the ingredients and what is the first ingredient whatever the first ingredient is that tells you what’s making up most of that product so if high fructose corn syrup is the first ingredient the majority of that product is high fructose corn syrup if it’s soy it’s mostly soy so that’s how they list things based on the quantity of a certain ingredient in this product this would be first and then the second third fourth okay so also observe all the different types of sugar anything that the ending of us like maltose dextrose is sugar you might see inverted sugar cane sugar etc etc okay number two we’re going to find the quantity of sugar scan down the sugars and this will give you the total sugars in grams now we want this as close to zero as possible it’s going to be somewhat hard to find foods always at zero sometimes they’re one to three but you want to keep it as close as your as possible now the next thing we want to do is we will look at the serving size per container and this is interesting because we’re not looking at the total amount of sugar in this whole box of food or a whole container we have to multiply it times 10 servings per container so we got 15 times 10 that’s a hundred and 50 grams now this is interesting when you get into like yogurts or flavored yogurts because it’ll say per serving sizes I don’t know ten fifteen thirty and then you’re going to multiply it times four or whatever same thing with ice cream I mean you’ll see that they’ll say like 35 grams then multiply it times four it really comes out to a lot of sugar and then you have dressings for example per teaspoon so then you have to multiply that many teaspoons in the entire container next thing we look at is total carbohydrates okay 35 and then we’re going to minus the fibre to give you the net carbs now if you’re on the keto plan we want to make sure our total carbs are between 20 and 50 grams per day the worse off your metabolism is the closer to 20 that you need keep it and realize that we’re talking about the whole day not per meal now the next thing you want to look at is go back to the ingredient and make sure there’s no GMO products okay like the common one is soy canola cottonseed corn oil so you just have to realize that the majority of these oils are nearly always GML unless they say organic so that would be the basic most important things of reading a label thanks for watching hey thank you so much for watching keep spreading the word and share this video