Why Reading Nutrition Labels is Important

You might be surprised at how much added sugar you are eating…

If you take a moment to check the labels of the packaged food you are eating, you’ll have a better idea of what you are putting into your body. This can help you keep track of your fat, protein, and carbohydrate intake so you can make informed choices about what you are eating and what the nutrition facts are per serving size.

Our Ideal Protein coaches take time to educate you on how to be aware of what is in your food so you can lose weight, eat healthier and maintain your healthy weight long term.

The Nutrition Facts label can help you compare and choose foods that are lower in added sugars. Ideally you would consume less than 50g of added sugars a day.

Foods high in sugar can cause your blood sugar to spike. Over time these blood sugar spikes can contribute to extra visceral fat that accumulates around organs and within the abdominal wall, including the liver, stomach, and intestines.

It’s also known as toxic fat or “active fat” because it plays a role in how the body functions. Visceral fat can cause health issues like high blood pressure, heart disease, diabetes, and some cancers.

This is why it’s important to check your food labels to see if foods are LOW or HIGH in added sugars.

  • 5% DV or less is a LOW source of added sugars
  • 20% DV or more is a HIGH source of added sugars

Your favorite sauces and condiments actually contain a lot of sugar.

The amount of sugar in condiments and sauces can vary widely depending on the brand, recipe, and type of condiment. Here are approximate sugar content ranges for some common condiments and sauces per serving (usually 1 tablespoon):

  1. Ketchup: 4-5 grams
  2. BBQ sauce: 6-9 grams
  3. Honey mustard: 3-6 grams
  4. Teriyaki sauce: 4-9 grams
  5. Sweet chili sauce: 4-8 grams
  6. Soy sauce: 1 gram or less
  7. Mayonnaise: 0-1 gram
  8. Mustard: 0 grams
  9. Relish: 2-3 grams
  10. Tartar sauce: 2-3 grams

Note: 1 teaspoon of sugar is approximately equal to 4.2 grams.

It’s important to check the nutrition labels on condiment bottles for precise information, as recipes and formulations can vary between brands. Additionally, serving sizes may differ, so be mindful of how much you’re using.

In the long run, it’s the choices you make consistently that can improve or harm your health.


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