Food Labels (in the context of sugar) made simpler

To follow on from my post yesterday about sugar being the bad guy, I thought I’d tie in food labels, specifically when it comes to sugar. It’s bad enough trying to interpret what the label is telling you at the best of times, so I thought I’d try and navigate you through it with a couple of examples.

The majority of labels will have a ‘typical value per 100g’. What you are looking for is a ‘sugars’ value less than 10 but ideally less than 4. The higher the sugar value the more likely it is to provoke an insulin response (more on the glycemic index of foods to follow in another post)

So two examples below. One is a well known breakfast cereal and the other is a supermarket house soup.

Example 1 – Breakfast Cereal


Example 2 – House Soup


Its easy to see that the breakfast cereal contains 35% sugar and the soup 0.4%.  The last thing you need in a morning is to create an insulin spike as your body is at its most insulin sensitive first thing in the morning!  You should be opting for proteins and fats where possible in the AM.


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