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Analyzing the next elements of the puzzle, which is the label, let's check what can be read from the packaging, e.g. from the Granex Healthy Fiber product.
When picking up a box or foil, the first thing that should draw our attention is expiry date. And the first stairs begin, because why are we on some products? best to consume up toand on others Best before. Isn't that the same? Well no. The first wording, i.e. best to consume up to... gives us information that after this date the product becomes dangerous for us, since pathogenic microorganisms may develop and consumption of the product after this date should not take place. Information is different Best before... this indicates the date after which the organoleptic properties (e.g. consistency, taste, etc.) of the product may change and the manufacturer takes no responsibility for this. However, this product is still fit for human consumption.
In our example, this date is described as date of minimum durability so this is the second case.
Another element of the "label puzzle" is composition. It is important that the order of the ingredients listed here is not arbitrary. In accordance with regulations the manufacturer must follow the order from the component that is the most to the one that is the least. Therefore, we will quickly eliminate products with a high content of sugar or salt. By reading the composition, we will also find out whether, for example, the yogurt that we want to buy is fruity, because it has added fruit charge or some aromas and dyes. Let's also remember the more ingredients in "simple" food, the further it is from nature. Let yogurt contain milk and live bacteria cultures - that's all it needs.
We will learn from the fiber packaging that the product contains cereal grains: mainly rye (41%), but also sunflower seed, amaranth flour and salt.
Time to expand our knowledge about the nutritional value of the productthat we want to buy. Usually, the information concerns 100g of the product and it is worth paying attention to whether the product contains such a weight or more, because then you will have to increase or decrease this value. The information provided in this section relates to energy, nutrients and additives. Energy value it gives us information on what part of our body's needs we will cover by eating the product and this is important information, e.g. for caretakers and the figure or athletes. We still have nutrients or proteins, carbohydrates and fats. Valuable information relates to carbohydrates, where often separated information is the content of sugars. As you know, very simplifying complex carbohydrates are good and simple bad, in the sugars password we get information about the simple ones. The fewer of them, the better for our body. Also pay attention to fats, where information about saturated fat (they are responsible for raising cholesterol, increasing cancer risk, and promoting obesity). So again the less, the better for us. Other information applies to fiber and sodium content. The first should be in the diet about 30g per day and sodium up to 2g (which corresponds to 5g of table salt).
And what about our product, i.e. Healthy Fiber: it has 56.1g / 100g carbohydrates with 2g sugars (approx.) And 3.7g / 100g fats including 0.5g saturated fats. Fiber is 15.5g / 100g (super) and 0.2g sodium / 100g also approx.
There is one more interesting information GDA, i.e.% of daily demand based on a diet of 2000 kcal / day for an adult. We will find it at the front of the product. And it will give us a picture of what percentage of daily caloric demand or all ingredients we will supplement by consuming a given product prepared in accordance with the proposal.
The Healthy Fiber product provides detailed GDA data for 30g of product and they are:
Kcal 89/4% of the daily requirement for a diet of 2,000 kcal / div; sugars 0.6g / 1%; 1.1 g / 2% fat; saturated fatty acids 0.2g / 1%; sodium 0.1g / 4%; fiber 4.7g / 19%.
Why is it worth reading labels? Thanks to this we will know if we are dealing with "real food".