The Sugar and Fat Detector

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
Oils
Margarine
Butter Substitute Spreads (even low fat spreads)
Mayonnaise
Ready made salad dressings (low fat dressings too)

VERY HIGH IN FAT

Beef
Pork
Duck
Bacon
Hard Cheeses
Full Cream Milk and full fat milk products
Nuts, seeds and nut butters
Chocolate
Coconut/ coconut milk/ coconut cream/ coconut powder
Tofu (regular)
Lamb Mutton
Hot dogs, sausages, salami, pork chops, kebabs
Ham
Avocado

Sugar ‘Aliases’ (If you find this as the first or second major ingredient in a food item, you should know that its not healthy)

Dextrose
Sucrose
Corn Sweetner
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)
Corn syrup
Honey
Maple Syrup
Molasses

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
Frozen yogurts
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!

Advertisements

About Amita

Nutritionist, Foodie, Mum.
This entry was posted in Diet and Nutrition- Simplified and tagged , , , , , , . Bookmark the permalink.

3 Responses to The Sugar and Fat Detector

  1. Madhuri says:

    Oh My God!! Then what remains to be eaten without feeling guilty???

    🙂

    Like

  2. kylee says:

    i have a fat belly evry one is makeing fun of me even my brothers and kids at school what do i do

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s