Episode 56 – The 57 hidden Names Of Fat, Salt And Sugar To Watch Out For
You’re in the doctor’s waiting room and just about to get your blood test results back.
It’s a nerve-racking and worrisome time because a close family member was recently diagnosed with some serious heart problems and the thought of you getting heart issues at your age is frightening.Your doctor calls you and the answer is better than expected but…. you’re not off the hook either. You’re borderline for serious hypertension and need to start to control your nutrition or…. face the consequences.
Welcome to the article.
While no one wants to be in the above situation, it is becoming more and more prevalent everyday. Luckily, one of the best ways to stay on top of your health is understand how to read nutrition labels – particularly the ingredients list – to determine the composition of the food item. In other words, you can see where the hidden fat, salt and sugar hide in food products so that you can be on top of your game.
Once you read this article you will be able to be healthier and avoid tempting those nasty medical conditions from popping up.
Handy hints for reading nutrition information panels!
Two handy hints I can give you are:
- If the food is at the start of the ingredients list, it’s generally going to be a high percentage of that food item.
- The next 4 ingredients will also be a substantial amount of the food item.
Wholegrain wheat (97%), raw sugar, salt, barley malt extract, minerals (zinc, iron), vitamins (niacin, folate). Contains cereals containing gluten.
In this list for a bread food item, the ingredient “wholegrain wheat” is the biggest contributing ingredient. Luckily enough they have also given the percentage to make it easier as well. Here you can also see that this item is substantially made up of raw sugar, salt and barley malt extract. Hope these handy hints help you to identify the right foods for you!
Watch out for these!
Below are three lists of common names for fat, salt and sugar. Be sure to read the food package ingredients list to identify what your food is made of. If you need to cut down on salt, sugar and fat, these are what you’re looking for.
Common names for fat
- Vegetable fat
- Animal dripping
- Animal oil
- Copha (coconut oil)
- Milk solids
- Coconut oil
- Palm oil
- Animal fat
- Peanut oil
- Vegetable oil
- Oven baked
- Sesame oil
- Deep fried
What about the hidden salt and sugar? Read on below.
Common names for salt
- Garlic salt
- Sodium bicarbonate
- Sodium lactate
- Celery salt
- Sea salt
- Rock salt
- Flavour enhancer
- Onion salt
- Chicken salt
- Sodium nitrate
- Meat extract
- Sodium Citrate
- Sodium phosphate
- Baking powder
- Stock cubes
Common names for sugar
- Glucose syrup
- Corn syrup
- Maple syrup
- Golden syrup
- Malt extract
- Modified carbohydrates
It’s time to play detective! The best ways to stay on top of your health is understand how to read nutrition labels – see where the hidden fat, salt and sugar hide in food products so that you can be on top of your game. Start to control your nutrition! Goodluck on your journey to being healthier and avoid tempting those nasty medical conditions from popping up.
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- Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders
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Chris Everingham lives and breathes health & fitness.
Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.