healthy eating

Do Nutrition Labels Promote Weight Gain? – Healthy Ketogenic Diet

calories is a man-made idea that doesn't
actually accurately represent how food affects the body but they're not
understanding is that that percentage that they're showing so that what is it
twelve percent of the total which is two thousand you are ready well above your
number hello everyone welcome to Mind Blowing Health and Wellness with Violet
Pat Chat edition I'm Violet and I'm Pat we bring you these videos because Patrick
finds interesting topics information online or even reading through our
comments and what do we have are we talking about today Patrick this week
we're talking about I think basic but very important stuff
so we're gonna review how to read and understand like nutrition label on food
okay first let's go through like the overview of and crucian label how to
read all the information like the main sections so for and maybe add by a grain
of salt like on each if they're important that's important and what we
care for that so first the first information in first section we have on
in traditional label is like the serving information in a serving size you'll see
for example it's like you'll see a serving size which could be a cup could
be two pieces four pieces it could be like it depend like a certain amount I
know that for the Canadian food labels they've decided to make that standard so
I know one of the things they're talking about is a container of yogurt and so
since most yogurt containers are certain size like whenever you're going to look
in now even if you buy the big tub of yogurt they're gonna give you for that
little like a 1 a 1 serving is going to be one serving so that that's all the
same across the board and they're trying to do this with a bunch of different
things so I will say that's one thing I do like about what the Canadian
nutrition guides have said they're gonna do I don't know if we have those new
guides yet on everything probably not it's supposed to be coming this year I
believe ok I did find like it's a good point I did
find very little differences between the canadian and american labels so so
everything we're gonna say like here applies to both the only difference
obviously it was will be like the metric system versus the imperialist so serving
size is very important not because like the Nutri all the neutral information or
based on that size and we we know that usually they're like in size so it's
important if something has for example 10 grams of carbs and it's like a third
of a cup measure it because a third of a cup is not a big a big serving I will
also say just going back to my pre keto years I do remember looking at serving
like looking at nutrition facts and not really clicking in that there was a
serving size and especially when you buy something that seems like one serving so
for example when you buy the single serving size of chips you expect it to
be a single serving but there's actually more than one serving in there same
thing if you buy like if you're let's say you're in a gas station and you buy
like one cookie like one of those big cookies like when you turn it over and
you read that information it's usually for like a quarter of the cookie so I do
feel like that was one thing that came up that was pretty funny / not funny
because people are basing what they're eating what they're choosing to buy in a
gas station basically quickly turning it over and looking at that and like how
many people recognize that there was like three servings in that like no and
first of all even if you recognize it who's gonna actually eat that in three
different settings yeah probably not okay another good example I have are
like breakfast cereal like you know you take your bowl and you fill in your head
your milk there's usually at least three or four servings probably in in a bowl
of cereal because the usual serving is like 2/3 of a cup I think that's and
that's as an adult if you think back to when we were teenagers like you probably
like seven or eight servings in all fairness so for those who are starting
keto this serving size I think is important yeah and you need to weigh
your food you need to measure your food just to get an idea about like the the
nutrients you're getting the nutrients you're getting in in in what you're
eating second section calories yeah that's all
calorie in the US and Canada is the same calorie so for us we're gonna say Kelly
we are not that important but you have something good about calories okay so
obviously from our perspective doing a ketogenic lifestyle
calorie count is only important in the sense that it helps you to see like
helps you to make your eyes go to where is the energy coming from right so if I
take up something and it's you know high in calorie and most of it's coming from
carb not interested I think if something is high in calorie
and most ways coming from fat I'm pretty happy so I don't think that the calorie
counts is gonna deter is going to deter you as much as the rest of the
information on the label should deter you because the energy isn't the
problems where the energy is coming from this actually the problem then third
section we're gonna have like the the macronutrients these like is the the
sense of the nutrition labels you have your fat you have your your carbs and
you have your proteins mm-hm usually fats are divided into
subcategories a little quiz for me so trans fats are fats where they've
taken a fat that's not saturated and added hydrogen's to it to saturate it so
that it becomes as that was not her so they can't really call a saturated fat
though because they chemically done this or chemically mechanically I'm not sure
but they've done it in a process so they've called trans fats very unhealthy
then you have your unsaturated in your saturated fats and so polyunsaturated or
unsaturated it's like basically just means that you don't have all the
hydrogen bonds in the fat that are occupied so you can have just one not
occupied or you can have more than one not occupied and of course saturated
fats all of the hydrogen's and oxygen bonds are made
obviously saturated fats are healthy as are some unsaturated fats so for example
olive oil is an unsaturated fat it's healthy the fat that you find on your
meat is a saturated fat it's healthy right so one is not better than the
other in that as long as it's naturally occurring it's when it's not naturally
occurring that you become it becomes problematic we all will often see seeing
the nutrients like align for cholesterol should we pay attention to that our body
makes I don't know how many thousands comes
across wrong like I think it's 7,000 so basically if
you don't eat it your body will make it and if you eat it your body will make a
little bit less and we don't typically eat as much as our body needs and we'll
make so this idea like I know they're talking about eggs for example like the
amount that a cholesterol that you get from eggs compared to what your body's
already making it's it's an interesting repercussion of people believing that
cholesterol was causing heart attacks back in the day but that has more to do
with the fact that cholesterol was found at the site of heart problems because
cholesterol is part of the process our body uses to heal right because it's one
of the lipids that can be used to hold things together
sodium same thing sodium will have a line for sodium so the carbs like that
that's the the main point of interest carbs is a family like it's it's
subdivided in categories usually you'll have the diet the dietary fibers you'll
have the total sugars and and sometimes to the sugar alcohols
I just before you come in just want to point out like here is the main
difference between Canadian and American labels and I do prefer the who Emory can
do their stuff in a way that they actually have a separate line for the
added sugar so for example you have like a total carb of X grams
you'll have your dietary fibers you have sugar and a sub line of sugar with the
included added sugar we don't have that in Canada they still keep it like
together hopefully that's a yet scenario yeah yeah so first fibers okay so first
of I just want to say the Grand category of carbohydrate is all the different
kinds of sugar that you can have so usually when they're talking about
simple sugars it's you know the OSes connected together and in the in a way
that when you taste the Latos they still taste sweet versus fiber and starches
don't tend to taste as sweet so and to me those are the big differences and
in our body when they are able to be broken down so that's the other
difference between fiber and the other two starch and sugar so the sugar on in
the under subcategory sugar I I get confused would say that because the same
thing drives me nuts but starch and sugar can be broken down in the body and
used the same way so it's not you know like it's one for one like it's the
difference is fiber sometimes we're not able to break it down so you know like
this is part of the reason we don't eat tree bark because we can't break it down
but so there's some fibers we can break down the soluble fibers and like so
there's some that we can break down there's some that we can't and what I
find interesting is that we're looking on this label it's alright now that we
know that they do the subcategory of sugar that's added may be interesting
for them to also do soluble fiber versus not cyber fiber because they usually
tell us to subtract the fiber but some of the fibers we can actually digest you
know the point this that I saw on I think on the package of popcorn they did
soluble and insoluble they did the dated separated I didn't find like in my
examples like a case but like now you I already saw it
so this is this is a company being transparent and same thing I love that
because the truth is that soluble fiber that they typically would tell you to
subtract you shouldn't subtract it because your body is actually gonna use
it okay so when I want to head to that like the starch you were talking about
starch starch is not something we see on the label so we kind of assume that you
take your total carbs you subtract your fiber you subtract your sugar you're
subtract your sugar alcohols and the remaining number of grams are probably
probably starch we were not sure hundred percent but like what I saw here is that
the only two ingredients that they are not required to put on the label is
water obviously and ashes so water in ashes they are not required to tell us
that they're burning stuff and putting it in our food there's like that's what
I feel like I'm being told I don't know because ashes
if we're that's when you burn something they are not that is so scary I'm so
happy I don't need processed foods anymore
scary yes one last thing about carbs that with the fiber it brings the the
concept of total versus net you want to like a total carb is all of the
carbohydrates in the in the food so basically it's not making any
distinction between fiber like it's just counting them all and which by the way
is the way that dr.

Westman teaches people to do keto because he says that
sometimes that fibers is is digested by people and it also you know if you're
trying to live a healthy life the unfortunate reality and this is
we're rocking that at mine field unfortunately companies want you to buy
their product and the healthier they make the label look the bigger chance
that you're gonna keep eating it even if it's fully not a healthy product so I do
think that sometimes companies one I mean I think I know there was a company
that was using normal chocolate chips and saying that they were keto friendly
chocolate chips and it really was just regular chocolate chips so companies do
that they they want your your money and sometimes they're willing to lie to get
it absolutely read your labels and at the same time be wary of your labels
next big piece of information only bulls or the percentage daily values okay
personally I honestly never really checked them I think they're all Bayes
based on 2000 calorie per day diet so-so percentage I don't know what I do find
interesting about them showing the percentages on the labels for all those
people who are doing calories then they're gonna be paying a lot of
attention to these percentages because they're going to be trying to have the
food that's coming out with the least percentage of daily calories what's
dangerous about that every gram of fat is 9 versus every gram of carbs is 4
which is going to push people to think that if I want to be able to eat a
little more and lose weight still I go towards the cars the carbs however
what they're not considering because calories is a man-made idea that doesn't
actually accurately represent how food affects the body but they're not
understanding is that that percentage that they're showing so that what is it
12 percent of the total which is 2,000 you were ready well above your number 20
grams of carbs is what's putting you in a bad situation you already at 34 and
they're saying it's 12 percent so this is that thing that's very scary right if
I don't really understand how food affects me and I always hesitate when I
call sugar food but if I don't understand how sugar reacts in my body
and causes me to feel bad and causes me to gain weight and causes me to have
health problems and I'm only looking at it from that perspective of well I got
2,000 calories to spend and I can spend 300 grams worth of calories on out of
that to like to get my 200 that's 1,200 calories that I'm spending on sugar in a
day right and that's that's 300 grams and what we need to be careful with that
idea because that's that's harming me much more than doing a hundred grams or
150 grams of fat okay so those percentage are based like on what like
the food guides recommends like towards like more carb heavy diet we know like
the important number is 20 grams of carbs like if it for example we still
stick to the 2,000 calories per day number how would you like recalculate
then what done how many grams of fat am I allowed per day like are we sticking
to a rule of 80% fat 10% I don't even remember like 80% fat like 20% you
talking about free ketta for that for yeah for let's say 4 LT a so this is
again this problem of percentages comes back to this idea that man made our
numbers calories and our decisions about where the calories should come from
is more important than what my body is telling me is healthy what we've figured
out is that the average person if they eat 20 grams of carbs or less and it's
or less because you actually don't need to eat the full 20 grams your body can
use some of that energy right away and put some of it away in your glycogen
stores and probably will have to not store any if if at all or store
minimally versus if you go above 20 and now your body is pushed into that
position where it's storing that sugar away it's fat that's not healthy so even
with this like this idea that we should eat 80% fat or 70% fat or trying to like
get that nail that down to a number no actually what you should be doing is
eating healthy foods that give you good quality protein and if you are gonna eat
veg good quality veg that's not gonna put you over 20 grams a day and then
that combination of foods stock when you're satiated if you do that there
could be days where you're eating 80% fat because you ate only meat or there
could be days where you're doing like 70 70 25:5 like it 70 25 5 yeah it depends
on what you're eating and I feel like it's rather than focusing on trying to
get a specific percentage you should be more paying attention to how do I
actually feel when I allow myself to eat vegetation because that's the more
important piece of the puzzle right like I figured out that I don't do well on
night shades how because I took most of them out and then as I was bringing
things in I realized oh wow every time I eat tomatoes or every time I eat
potatoes or anytime I eat these kind of thing I don't feel horrible right
and that was my big clue finally you shouldn't be eating those things so I
feel like sometimes we're so focused on what we think were allowed to do that
we're not paying attention to what our body is telling us we should be doing
and I'm trying to encourage everybody to pay it
until your body is telling you to do rather than oh but that doctor over
there said I'm allowed to eat like when you're feeling bad or when you're not
able to play with your kids or when you're you know when you have joint
issues that doctors not the one living your life you are so so my question is
like those keto calculators we did use like in the beginning because like one
of the goal one of the first goal of keto for for a lot of people is to lose
weight they won't have an idea of what they should allow to each each
macronutrients from what you just said like keep your your carbs under 20 it's
to sessi association and you should be fine you should use the weight you have
to lose so what I would say for that is that I remember the keto calculators
that we did and I remember specifically remember what I did with the information
of course I knew 20 grams of carbs or less but then what's the maximum fat
that I could eat what's the maximum protein that I could eat and so it's
more a if you're gonna use the calculator it's more about understand
maximums than understanding goals is not the same the same way that there's 20
grams of carbs or or less well yeah it was I hunt I can't remember the number
was 170 grams of fat or less and my protein was like a hundred or less I
think are 120 I can't remember right now cuz I don't care about those numbers
anymore but the thing was at the beginning it's kind of one of those
situations where you're trying to play with things on your plate and like
understanding what I'm aiming at aiming at understanding what my maximums are
helps me to figure out okay how much do I put on my plate and then from there I
can figure out well did I really need all that on my plate right because how
many times and you you were witness to this how many times did I make plates
and then I couldn't finish it right like it took a while to start to figure out
like how much I could actually eat once I wasn't chasing carbs anymore right so
at the beginning was i finishing my plate of course and that was the other
part of the story is I say this all the time when yous first start keto you're
gonna eat the exact same amount of energy just from different sources
initially and then you're gonna have a huge drop in what you're eating because
once your body gets fat about it doesn't need you to finish all the
fat on the plate because it has got to eat and then eventually you get back to
a place where you're eating a bit more again because well okay now it's not
gonna keep taking from this source to the point where I don't have any reserve
that would be crazy it's gonna leave a little reserve right
and so it's gonna push you again to eat a bit more and that's precisely what
happens to people who stick with but guess what happens if you allow cars
back into your life use all of that stops happening right and this is what
something else that we see often you need to understand this information so
like you need to I needed to understand how much protein was my max I needed to
understand how much fat was my max because for knowledge sake not
necessarily as a goal and that's another thing that we see often is people look
at fat as a goal or protein as a goal it's not a goal eat your satiated
sometimes I some days I eat more and some days I eat less and I can never
tell like when that's gonna happen well first of all I mean I only one meal a
day there's like when I get to the end of my day and I'm about to make that
meal how many times was i planning something bigger and thought to myself
I'm just not that hungry I'm gonna have eggs because I know I'm gonna make it
and I'm not gonna eat it all right well I can't really set that up if I don't
pass on a whim but like yeah that I make a smaller meal let's talk about those
limits from the FDA because they have all those nutrients with less than or at
least so let's go let's review them like quickly saturated fat less than 20 grams I mean everything before we even go
through it everything that you're gonna read out is based on this ridiculous
idea that carbohydrates are innocuous and fats are dangerous and so everything
you're about to read is going to be towards that end so sodium what they
recommend is less than 2300 milligrams my goodness I believe that we need like
I want to say seven thousands I'm like I'm trying to confused by that no much
okay I can't remember no maybe it's five thousand but I know it's more I don't
think it's 2300 dietary fiber sounds old to me okay
fiber 28 grams so that that could prove challenging for for someone that's – I
mean this is this is based on this idea that we need fiber to push food through
our system so that we can adequately go to the bathroom yeah but as a person who
eats hardly any veg right now I didn't tell you I don't I'm getting 28 grams of
fiber a day I'm impressed with myself and I'm so what's the other thing that
helps us go to the back and I say it all the time it's fat mmm right so I mean I
I'm if you can get it I don't see and I mean I see it being a problem more in
the sense that it's if it's soluble fiber and you're actually if your body
is actually going to be using some of that you need to be careful in terms of
your carb count because we do encourage people to do a healthy ketogenic
lifestyle and so 28 grams of fiber it's gonna put you especially the soluble
parts in for children interesting here like the added sugars they recommend
less than 50 grams which is like remember like the part with these the
sugar is Li the added sugar so yeah less than 50 grams which which is like a bit
high okay so vitamin D vitamin D 20
micrograms at least calcium 1300 milligrams I'm just wondering how many I
use that is because I know like you're supposed have 10,000 IU's I'm wondering
you know how does that translate because we're working at American sites or but
like that 10,000 IU's seems like it would be much more than calcium 1300
milligrams okay at least iron at least 18 milligrams and potassium that's good
like potassium we know we knew that one like for you said forty seven hundred
milligrams have put it potassium daily and this one is a hard life is a hard
hard hard one to get you need to need to eat a lot of salad to get to your forty
seven hundred now of course we're not opposed to
supplementing if you know you're not hitting your your numbers in terms of
like cows especially calcium potassium magnesium those three like we're not
opposed to supplementing it's just a matter of choosing a quality source and
getting the one and even vitamin D I think most people should be
supplementing because we don't get enough time in the Sun to produce all of
what we need so we do need to ingest it and vitamin d3 specifically because
that's what humans are able to use so I would definitely suggest that for some
of these things a supplement is not a bad idea if you don't think you're
getting enough so like Lay's chips
you'll have 20 28 grams a serving size 15 chips Lay's like tiny 15 that's not a
big serving size these apples where you buy a single serving bag but you can't
eat the whole thing I think I'm pretty sure a bag of chips is like 50 grams
yeah and they're saying 28 breath so total fat 10 grams saturated saturated
1.5 trans fat zero they use vegetable oil so sunflower corn and nor can the
oil cholesterol 0 milligrams sodium 170 more grams potassium 350 coming from
with potatoes I know potatoes are good source of Daisy of potassium
Tolu carbs 15 dietary fiber 1 so your net carbs like all 14 for that that's
ribbing ok 14 and sugar is less than added sugar is less than 1 gram we just
go through the India ingredient potatoes vegetable oil salt so you someone could
think it's not a bad food well if you didn't understand that vegetable oil is
really bad for you yes you could think that this is not a bad food but I'll be
honest even if you made that in avocado oil 14 grams of carbs it's not the best
choice I mean that's but if you're willing to spend your carbohydrates
there and you're gonna eat the rest of the day for the more on the protein and
fat then could you fit this in your day probably I really feel like one of the
interesting things with all of this is that and this is classic right so this
is no flavorings at and I wonder how it would look if there was this was ketchup
or barbecue or whatever I wonder what like it would be all
natural ingredients that this looks like or if it would be mmm a bit more scary
the only thing I I mean maybe I want to have here is that it's
a relatively high fat high carbs whoo this this guy like the worst you're
right yeah because yeah you're right I didn't
think about that the fact that you're gonna eat I mean how long will it take
you to eat 20 oh no ya know of course like you're probably gonna need like
you're good probably gonna eat three servings right well okay so let's try to
be here let's say you only eat the bag that's what I think most people do they
would eat the bag so now we're talking double that number so 28 grams of carbs
20 grams of fat so you did you just did high fat high carb all oh that's
gangster hmm so that's not the best for your health and even if you did half of
it which would be 20 which would be 14 10 it's still all that's getting stored
because 14 is still a lot to even one sitting your body's gonna have to
shuttle that away it's just something to think about when you're you're choosing
foods eating the carbs the carbs are going to affect you keep the ice cream
so no bread I'm just curious like about one thing on that lat label was the
sugar alcohols that keto ice cream 14 gram 14 grams of fat ate coming from
saturated because probably of milk or milk product total carbs 8 dietary fiber
to sugars to including 0 added sugar and sugar alcohols 3 so most side I saw like
if you want your net carb you should like subtract your fiber your sugar is
sugar alcohol so this would be for example here hate minus 2 minus 3 so you
have like 3 tree net carbs I think I think I find scary about subtracting
sugar alcohols is not understanding that the only thing that makes a sugar
alcohol sugar alcohol is there's an O H on it and so as soon as your body gets
that it Cleaves off the oh and it's sugar again so like I don't feel like
that's a good advice to give people I think sugar alcohol should be counted as
sugar because in the majority of cases your body is treating it like sure I
don't know if there's any special cases where it's not able to do that so that's
the first thing I'm gonna see you say there but yeah they do spike your
insulin so then that's why I brought it like this label be careful
so I wanna say be careful because if you're doing a kitchen glass or not
doesn't matter and that's just a fun choice to take
that type of ice cream versus another type of rice cream but at the end of the
day still ice cream right if it's still tasting sweet and like you're still
pushing you towards chasing sweet hmm next one is good with our popular brand
of soda and if this one is carry like a 500 meals bottle so 210 calories like
you would think like it's not that bad 210 calories but total carbs 58 grams
and total sugars like subdivided of course like it's it's all sugar so total
sugar 58 grams include 58 grams added sugar whole like always yeah like the
whole carbs is added sugar and yeah so because now we're talking about high
fructose corn syrup yeah which is extremely dangerous to ingest anyways
flour okay so 1/4 cup like it's a regular I
think yeah yeah white white white wheat flour barely no fat
obviously like a 0.3 grams like 22 grams of carbs
22 0 fiber and on one fiber sorry and zero sugar so it's mostly this one
mostly starch an interesting one I found like actually that I have in my cupboard
and this is where you need to be careful and on that bag it's a bag of psyllium
husk that we sometimes use like for or for recipe so 1 tablespoon zero fat zero
carbs I was like zero carbs but under that zero carbs you see 8 grams of
fibers so so this is a case where like it's impossible zero carbs serious oh so
I did like the some research and the I think there was a mistake on the
labeling like the other one I found was 10 grams of carbs 6 grams of fiber so be
careful with those sometimes those those those product can be misleading I can't
be easier like you can put so you must call over the place and not yet giving
carbs well of course not because our first of all fiber is a car
which they didn't label there but the other part of the story is that the
starch which do not leave playing there so interesting interesting interesting
yeah okay so read your labels you know you know the better really how no I'm
looking forward to the day that the Canadians do with that line that says
I'm added sugar because I think that's gonna help people to see the difference
between what's naturally occurring in the food and then the fact that we do
add sugar to a lot of things that well I don't know maybe we need to add the
sugar for it to taste the way we want it to taste but I hope that you guys
enjoyed this video because this was actually quite interesting thanks for
watching Mind Blowing Health and Wellness with Violet Pat Chat edition if you want to
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