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With the current situation going on, many of us have resorted to stocking up the pantry. I know I have.

One action I’m doing more frequently when grocery shopping is reading nutrition labels. Why? For one, it’s nice to know what I’m putting in my body. Sometimes, it even helps me choose which product to buy over the other.

Nutrition labels occasionally change as the times go and it can differ from country to country.

But here are 3 things to watch out for when reading nutrition labels:

  1. Energy per 100ml or per serving Because people are becoming more aware of calorie intake, some companies want customers to think their products are low in calorie. How they do that? They either put in Energy per 100ml (or 100g), or Energy per serving, with the serving portion being smaller than what many people would actually consume.

  2. No added sugar This applies to juices where companies claim that their product has “no added sugar”. While there really is no additional sugar, some people end up having the impression that fruit juices have less sugar than some soft drinks, which isn’t necessarily true. Fruit juices could have just as much sugar - if not more - than some soft drinks because fruits naturally have sugars. And because the pulp is removed during processing, most people won’t get full from drinking fruit juices.

  3. Low fat Fats have had a bad reputation in the food industry. So some sellers will claim their product as low fat under certain conditions. Let’s say a breakfast cereal is said to have 2.7g of total fat every 30g serving. Sure, 2.7g of fat is low. However, if you count the average person will eat 100g of this breakfast cereal in one sitting, that gives you approx 9g of fat, which would be like eating 2 tsp of oil

What do you watch out for when reading nutrition labels?

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