I just discovered this table in an old book by Robyn Landis. I have adapted this table to the Indian context.
Here is a handy ‘sugar and fat detector‘ in the most common foods available in the markets today.
ALL FAT FOODS (100% or almost that much)
Butter Substitute Spreads (even low fat spreads)
Ready made salad dressings (low fat dressings too)
VERY HIGH IN FAT
Full Cream Milk and full fat milk products
Nuts, seeds and nut butters
Coconut/ coconut milk/ coconut cream/ coconut powder
Hot dogs, sausages, salami, pork chops, kebabs
Sugar ‘Aliases’ (If you find this as the first or second major ingredient in a food item, you should know that its not healthy)
Corn Starch (found in Maggi noodles)
High Fructose Corn Syrup (found in Fruit juices)
Golden Syrup (used by the local fresh fruit juice vendor)
Liquid Glucose (used by the local icecream manufacturer)
Maltodextrin (found in granola bars)
Common Sources of Hidden (not obvious) fats
The following are the foods to be conscious about. Increasingly there are healthier options available in the market. Just read the product label and ingredients before you buy.
Commercially baked cakes, cookies, candy bars, biscuits, muffins
Many commercial breads and rolls
CHIPS AND FRIED FOODS
Salads with dressing
Many ‘diet’ foods (from snacks to frozen meals)
Many ‘health’ food snacks, meals
Many granolas and granola bars
Processed canned soups, beans
Many packaged and processed foods
Processed sauces and gravies or heat and eat foods
ALWAYS REMEMBER– ‘Natural’, ‘Lite’, ‘Healthy’, ‘Organic’, ‘vegetarian’, ‘Low cholesterol’ do not necessarily mean a food is healthy. In particular, it may be high in fat or sugar.
‘low cholesterol’ or ‘zero cholesterol’ does not mean low in fat. Low cholesterol foods may have saturated fat, which causes your body to produce cholesterol. Also, zero cholesterol oils, when consumed in large amounts (deep fried or otherwise) get converted into cholesterol and stored fat in the body.
Happy healthy eating!