Unveiling Nutrition Labels: Dr. Reller's Guide to Healthier Choices

Welcome to the Get Healthy Tampa Bay Podcast with Dr. Kerry Reller! In this episode of "Get Healthy Tampa Bay," Dr. Kerry Reller discusses the intricacies and potential issues with nutrition facts labels on food products. Dr. Reller delves into topics like dietary guidelines for Americans, the added sugars and their recommended intake, the role and impact of saturated fats and sodium in our diets, and the significance of understanding and interpreting the nutrition labels on food products accurately. This episode also covers the types of sweeteners, sugar alcohols, the FDA's updated nutrition facts label requirements, and practical examples illustrating the importance of scrutinizing these labels for a healthier diet.

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Transcript

Kerry: 0:28

Hey, everybody. Welcome back to the Get Healthy Tampa Bay podcast. I'm your host, Doctor kerry Reller. today, I am also the special guest again, and I wanted to do a fun topic that I always find very interesting, and that is basically what's wrong with the nutrition facts label. So I had a fun time this morning going into the grocery store and taking lots of pictures of different products I wanted to check out. I could have been there a lot longer and done a lot more products, but I did not wanna stay there forever. So I'm going to select a few, but I am going to share my screen, and some of this might be pretty useful if you are watching on YouTube. So if you can watch this 1 on YouTube, it might fun, but you don't necessarily have to. Okay. What's wrong with nutrition labels? So basically, there are dietary guidelines for Americans and the ones right now from 20 20 to 20 25 is what they're saying, and then they update them after that, show have some certain things, and 1 is added sugars. So for added sugars, they recommend that less than 10 percent of calories per day starting at age 2. So the added sugar should only come from 10 percent of the calories. And then basically should avoid all added sugar in food and beverages for those younger than 2 years old. Now I'm not really saying I agree with all these guidelines. I just want you to know what they are. Okay? Saturated fat, they say less than 10 percent of calories per day starting at age 2. And then sodium less than 2300 milligrams per day and even less for kids under 14. We're gonna dive into these things individually. And then there's the American Academy of Pediatrics, which I find interesting. They make recommendations to to aim for less than 25 grams or 6 teaspoons of added sugar per day. That's for kids 2 years of age and older and once again avoiding any of that added sugar for under 2 years age. They recommend serving water and milk instead of soda, sports drinks, sweet tea, sweetened coffee, and fruit drinks. Milk is okay because it has a natural sugar or lactose and is processed in the body differently. It is not processed as through the liver, therefore, it's not leading to fatty liver disease like that fructose that comes in sports drinks and soda and fruit drinks. Milk also provides calcium, protein, vitamin d, which are super important for kids growing. They do recommend watching out for the hidden sources of added sugar, like in processed foods, like ketchup, cranberries just salad dressings, baked beans, things like that. They recommend satisfying the kids' sweet tooth with fruit and limiting a hundred percent fruit juice. I don't really agree with these. I don't think they need any juice, and I think juice can be worse than soda. But Their recommendations are, no more than 4 ounces of a hundred percent juice a day for kids 1 to 3, 4 to 6 ounces for those 4 to 6, and 8 ounces Max for those 7 to 14 and don't giving any fruit juice for infants. I'm showing a graphic here that has a different breakdown of different drinks and showing the added sugar and added teaspoons of sugar. And I find this 1 really interesting and important. It was actually from, the usda dot gov. And for sports drinks, it has, like, 97 calories, but there's 20 grams of added sugar in 5 grams, which is 5 grams I'm sorry, 5 teaspoons. See, I can't even say it right. So I'm trying to point out the fact that they're recommending a number in grams, But on the nutrition label, as you'll see, it's in grams, but we're mostly going by teaspoons. Right? So it's really hard to interpret how many teaspoons are in the product that we're gonna be looking at. For example, on the same slide, the regular soda is a hundred and 56 calories with 37 grams of added sugar and then 9 teaspoons of added sugar. So you can see that these things are Super high in sugar and should be avoided. And these are for 12 ounce servings as well. Actually, it's funny because the fruit drinks at the bottom have the most added sugar at 59, which is 14 teaspoons, whereas the soda was 37, lemonade was 40 and it's just it's amazing. Avoid the fruit juice. So why do they use added sugar? It can help with preservation, like in bread or things like that. It contribute to the better viscosity, texture, body color, and browning capability for foods, and, obviously, it can improve the palatability. And 1 of those things that they do this added sugar is with yogurt, for example. They suck out all the fat, and then they throw in the sugar so that people still like it. that's clearly not helpful. So be careful when you're looking for yogurt in the grocery store because the added sugar content can be a crazy amount to to do a low fat product just to make it more palatable. Basically, they take these products, and they undergo extreme testing. And they're looking for this, what we call the bliss point. And the bliss point is the point at which, you know, it's the highest sweet that they can tolerate and still like. And then if it's Too much sweet, then they wouldn't like that. So there is such thing as too much, and they kind of get that bliss point as the best amount of sugar that is in the product. And these things have been heavily tested, and there's lots of interesting books that, talk about this that I can share with you at another time. But added sugar, you know, it's dangerous. It counts for an average almost extra 270 calories per day, which is more than 13 percent of the total calories in the US population. So we really need to take a look at Our labels to know where it's coming from. Otherwise, you have no idea. This is also from the USDA dot gov, and it's a slide that shows the at added sugars where the most concentrated sources of it. Highest are sugar sweetened beverages at 24 percent, then dessert and sweet snacks at 19 percent, coffee and tea, 11 percent, candy and sugars, 9 percent, cereals and breakfast as far as 7 percent, the yogurt and high fat milk, 4 percent, sandwiches at 7, and then other sources are 19 percent. And then it even goes and breaks down the sugar sweetened beverages to soft drinks are about 16 percent, fruit drinks 5 percent, and the energy drinks and sports drinks are 2 percent. And the snacks are breaking it down even further as well. So we also have some secret words for sugar that I like people to pay attention to. Now they may say added sugar, but then they may not include what that word is. So I have a handout that I give my patients that I am sharing here, and there's tons of secret words for sugar to avoid. And There are, I mean, at least 62 starting with the a's. Agave nectar, agave juice. There's Barbados sugar, beet sugar dextrin, dextrose, icing sugar, honey, high fructose corn syrup, palm sugar powdered sugar, rice syrup, malt here. Like, those are really red flags when you see the word syrup and malt syrup and sugar, obviously, coconut sugar, Maltose, mannose, fruit juice, sugar beet. Okay? So there's so many words for sugar that you can't just even look at the nutrition facts Label, you have to read the ingredients as well. Then there's also the sugar substitutes that you should probably be reading the ingredients for. I'm not really gonna go into the ingredients list as much until I show products, but they're really important to pay attention to as well. The artificial substitutes are known as non nutritive sweeteners. We're talking about, like, aspartame and things like that. Sucralose is another 1. Here's the ones that have been FDA approved. So aspartame, saccharin, sucralose. I haven't heard of a couple of these other ones, but that's like Nutrisweet, Equals, Splenda, things like that. And then the other thing I like people to pay attention to is sugar alcohols. So now when they're making things 0 added sugar and they're using a natural sweetener like Stevia or something like that or monk fruit. They're adding these sugar alcohols, and they're kinda like the artificial sweeteners. They're synthetically produced. 1 of them does occur naturally in our body called erythritol, but the other ones like sorbitol, malitol, xylitol They are FDA approved. They're considered safe. They recommend no more than 10 to 15 grams. But honestly, these can really bother your stomach and cause, flatulence and bloating. So I would be really careful with the sugar alcohols as well and realize what is the amount that you can actually tolerate. And then I'm not gonna talk about the malleable sweeteners, but there's some really good alternatives if you still have to have the sweet taste. There's a lot of new research on allulose, which is a interesting natural sugar that's been found, and it actually can have some really siding properties, and I learned all about that recently at the Metabolic Health Summit in Clearwater, Florida. And maybe I'll do an extra podcast on that 1. But for now, those are the natural ones are kind of considered monk fruit stevia and allulose and tagatose, which doesn't have much data yet. But these are generally regarded as safe. So Back to the sources of added sugar we kinda went over those and the secret word. So the other things on the nutritional labels include saturated fat. And I would say be mindful of this, but I'm not having my patients go out and calculate their saturated fat. I would rather them replace those saturated fats with unsaturated fats like avocado, salmon, olive oil nuts and seeds, and things like that. So I I don't really focus on that except being mindful of it and trying to keep it down and not really calculating it per percent of calories. But for sodium its an essential nutrient. You have to have sodium in your body. the DASH diet recommends lower sodium consumption. They do have some levels recommended, depend on the age, like, only 1200 milligrams for 1 to 3 year olds, 1500 for 4 to 8 year olds, 1800 for 9 to 13 year olds, and 2300 max for all other age groups. And if you have high blood pressure, we're probably talking even lower than that. But salt is used also as a preservative. It's a food ingredient. It's used in curing meat, baking, thickening, a flavor enhancer, and it helps retain moisture as well. So you're gonna see like that in those minimally processed meats, but also in canned goods. And you can always look for the low sodium option, and you can always add salt later for taste if needed. I always go for the low sodium things that are packaged or canned. So about the labels. So they changed the label. In 20 16, the FDA finally updated the requirements for the nutrition facts label on packaged food and drinks, and it was the first update in 20 years. Wow. Talk about needed. Right? So manufacturers with 10000000 or more in annual sales were required to update their labels by January 1 20 20, and less than 10000000, they had updated by January 1 20 21. So I really call that 20 21 is when the new label really came out and that you know, I'll talk about what the changes were. And then the single ingredient sugar such as honey, maple syrup, and Certain cranberry products had a little bit longer to make those changes. And I would say be very careful of that because it looks like sometimes on the labels that they don't even have sugar in their product because it's presented as a percent daily value and in a footnote rather than saying, oh, how much added sugar is in this product. So you're not gonna see that, you know, labeled out, so be careful with those. So what the new nutrition fact label included was, You know, basically, you can see an old 1 here or a new 1 if you're looking on the YouTube show. But if you're not, we're focusing on 1 thing. So the biggest thing they they changed, like, 5 things. Let me just go into that. So the biggest thing was the Calories are displayed in a larger bolder font. They took out the total fat from calories because they thought The type of fat was more important than the total fat from calories. They also changed the serving size information. It's in a large bold font and updated to reflect like the amount that people typically eat and drink. I'll go into more on that in a second. And then they added the it added sugar, which is great, and then they Put it as a percent daily value, which really should be 0, but whatever. And then they also added vitamin d and potassium to that list and took some other things off. And let's see if I missed anything. Oh, so the actual amounts of the vitamins were declared, and they added a new footnote as well, which is exciting just because everything is based upon a 2000 calorie diet. So the added sugars, like I said, is in grams and a percent daily value. They must be included on the label on different labels for single ingredient sugars. And then what is missing from the added sugar, in my opinion, and is that sometimes they don't, break down the details of that as well. here. Let me go back. So vitamin d, potassium are required on the label now. Calcium and iron continue to be required. Vitamin a and c are no longer who are required, but they could be on a voluntary basis. I like to pick on the Coke 1 here on this slide because in it has total carbohydrates, which is 39 grams, total sugar, 39 grams, and includes 39 grams of added sugar, which And here it says 78 percent of the daily value. So 1 reason why they were hesitant to do it because they were afraid that everybody like Coke would be, you know, terrified of Them seeing, like, it's a hundred and 80 percent of your daily value of sugar, which it's a you know, it's 78 percent of the added sugar daily value, but in reality, it's way too much anyway. And then calories from fat, like I said, was removed, and they updated some daily values and did some more, you know, calculations to more reflect on the guidelines that they recommend that is seen on the the label. So the percent daily values for things like fiber and sodium and vitamin d were updated. And they updated the serving size. So this 1 really frustrates me because I actually didn't even I mean, I knew they did this. And 1 point was because if you're giving someone a 20 ounce bottle, they're probably gonna drink the whole thing and not just, you know, 12 ounces when previously they said the ounces I mean, the serving size was 12 ounces, and then they'd have, you know, 2 servings a bottle, and then you had to calculate at how much that was. Well, now they just reflect on how much the person actually is going to consume rather than what is recommended as a serving size. So So you really gotta be careful. They may say something as a 2 thirds cup serving size, but that's not really the recommended portion. Right? So they give an example on their website for ice cream. So for ice cream, it used to be a half a cup of serving size, and now it's 2 thirds a cup just because they said that people would be more likely to eat 2 thirds of cup instead of half a cup. It makes no sense. Even I caught myself 1 time eating ice cream and thinking, oh, well, look. Now the serving size is bigger and I eat more. How ridiculous is that? Right? So I don't like I mean, I do like and I don't like at the same time that they updated the serving size. I think it's helpful because now people can realize how much they're actually consuming with like, if they eat the whole package, and that's usually what it is. You have to know what the content is breaking up the package. But for those things where you didn't really know what the serving size was in the first place, now you think that the serving size is more just because that's what a and would end up eating, and that I definitely don't think is correct. So you really need to know what your own portion sizes are recommended because the nutrition label is not going to tell you. So now to pick on protein. So protein has always been there. There's no percent daily value. They have a recommended daily allowance of protein at 0.8 grams of protein per kilogram of body weight, but that's really not to have Any deficiencies that's far too low. It's really just to prevent malnutrition, and people should really be focusing on a more optimal protein intake, which I usually say is about 1 gram of pet per pound of ideal body weight. And some of this research does come from Gabriella Lyon's book Forever Strong, which I highly recommend if you have not read it. But basically, it's overall that People are under consuming protein, especially in older age. So there's not really a percent daily value there. It just kinda gives you the amount of protein. Boom. 3 grams. That's it. The other thing about protein is proteins are made up of amino acids. Those are the essential building blocks that you need for muscle protein synthesis. And there's, you know, 9 essential amino acids, and they don't break that down. I mean, I think because, you know, they think that people won't understand it. They also think that the label would be too long and big, but in reality, there's different qualities of protein sources. Plant based protein and animal protein are highly different and include different things, and I'm gonna show that in a second. But the other thing is big Commodities like beef and pork can't put on their label things that would say, hey. You know, we have a more quality protein than the plant based for our team because it's not, like, illegal or approved. So they can't really market in the same ways, and they have the limited words that they can use on their packaging. Whereas, You know, a branded I'm trying to think of name 1 of those impossible beef or something like that can say, hey plant based protein blah blah blah. You know? And they can say, you know, good source of nutrition, but it doesn't say on there, hey we're lacking in leucine and other vitamins and things like that. So you really gotta be careful on that. We're not getting that full disclosure of the type of quality of protein. So you might have to look for that in other sources, the information. So the essential amino acids, phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, histidine, lysine, and leucine. And the most important really is leucine. And I'm showing a picture here from Gabrielle Lyon's forever strong book that shows that the foods packed with the 3 key amino acids to build muscle are the methionine and leucine and lysine. And There are some foods that cross over and have all 3 like chicken, beef, pork, turkey, and tuna. And then some just have leucine and lysine like quinoa, lentils, beans, tempeh, and soy. And then some just have the methionine, brazil nuts, oats, sunflower seeds, and hemp seeds. So it's really like if we're looking at a packaging for just quinoa, it's not saying, hey, I'm missing methionine. And, you know, it's not a Good as a source of protein as it is as the meat proteins like chicken, beef, pork, turkey, and tuna. So That's 1 really big limiting factor of the nutrition facts label in my opinion. So now I have, like, a million pictured of different products that I took at the store just to take a look at it. So this Taylor Farms Mediterranean crunch chopped kit was 1 of our favorite salads in our house until I started really paying attention to the labels. So I'm not so concerned about the fat you know, 10 grams of fat total, but only 2 are saturated. Carbs wasn't too bad. 12 grams, there are a little crunchy, like, crouton type things in there. And the fiber was 2 grams, not too bad, but the sugar had 6 grams and include 4 grams of added sugar. And I'm pretty sure that's the salad dressing. So I kind of stopped buying this product because I didn't think I would make the salad without the salad dressing and because I didn't want the added sugar. But I mean, it is if that's all you can do, it's not the terrible amount of added sugar, if that's where you're mostly getting your source because it has lots and lots of vegetables, vitamins, minerals, and everything like that. And it does have feta cheese. But I think if you look in the closer ingredients, it shows in the balsamic vinaigrette, it has of vegetable oil instead of olive oil, which is kind of upsetting. And there you can see it has sugar as well. So it does say Olive pomace oil lowered down in that. But anyway, I stopped buying it because I didn't want the added sugar. And now I'm looking even closer in realizing I made the right decision with it has the wrong kind of oils. And then here's another 1 we used to like, Fresh Express chopped kit sunflower crisp, 7 grams of added sugar in this 1. Does have lots of good kale, cabbage, leafy lettuce. But once again, the dressing has soybean oil or canola oil and sugar instead of olive oil based. So I kinda stopped buying this 1 as well. Then we have a Quaker Oats protein instant oatmeal, which I thought was interesting because it says on the package, 10 grams added protein, heart healthy. Right? Well, you look at it, and then you look at the nutrition facts label, and it has 41 grams of carbs, 5 grams of fiber, and 2 grams of soluble fiber. And then it has 13 grams of sugar and 10 grams of added sugar. So That is a lot, and that's for 1 packet. And you know what? Who eats 1 packet of oatmeal? Definitely not me. Definitely not my kids. So that you might as well double it. But I guess they get away with saying 1 packet is a serving size. But first 3 ingredients, whole grain oats, sugar, dried apples. That's where the sugar is coming from. And the other thing I would say about this is some of these kind of things that say high fiber and they're packing the thing with fiber, it's like Not real fiber. It's processed fiber, and it's not really as high quality as, like, vegetables or something like that. So Even if it's a high fiber product, be careful because it might actually bother your gut. And then it even says on this nutrition label, it says whole grain, 37 grams or more per serving. So, it's focusing on getting your whole grain oats, I guess. And it has the extra protein, but it has whey protein concentrate to get that of protein. So, actually, that is some usually a pretty decent protein replacement. So I don't know. If it Floats your boat great, but otherwise, for me, too much sugar. Then I found a lot of granola bars that I'm gonna look at. So these are the Made Good granola bars. In this Side of their package, I said, what makes this product made good? It is nut free, certified organic, non GMO, Contains nutrients from vegetable extracts. It's gluten free. It's whole grain. It's certified vegan, and it's kosher. So that's all great and all. Still has 6 grams of added sugar 17 grams carbohydrate, and only 1 gram fiber and only 2 grams of protein. That's pretty pathetic for a granola bar if you ask me. I feel like the point of a granola bar is to get some extra protein and be almost a food substitute. And the second ingredient is agave syrup, and that was on our secret words of sugar. It also has brown rice syrup lower cane syrup. I mean, that's 4 or 5 different sugars. So that's the other thing is that It has to list the ingredients of what is the most of first. But really, you take all those secret words for sugar and add them up and it's way more than you think. Then we have Z bars. My son seems to like these, and he keeps getting them from other people. But there's a Z bar chocolate chip. It has only 2 grams of protein again, 9 grams of added sugar, only 2 grams of fiber, 24 grams of carbs, 1 gram of saturated fat, not too bad. But once again, tapioca syrup is like the third ingredient. Fig paste, that probably has some sugar. Sunflower oils, cane sugar, cane syrup, all sorts of not good products in there. It does have an allergen statement, which is good because it has made on this facility, but it does say it's organic and non GMO and a good source of fiber. Really wouldn't really consider that a good source of fiber. Oh, and 11 grams of whole grains. Then, I have a Z Bar protein. So they upped the protein by 3 grams. So now it's a 5 gram of protein. Also, it says gluten free! Exclamation point made with organic oats, non GMO, and it has 8 grams of added sugar. First ingredient is tapioca syrup, Then brown rice flour, then a bunch of more cane sugars and syrups. Really wouldn't recommend that. Also has those refined palm kernel oils, vegetable oils and things like that. But it does have that added plant pea protein which is how it's getting to 5 grams of protein. Then I have a Dave's Killer Bread cocoa brownie blitz granola bar thingamabob. So it's USDA organic, non GMO. Dave's Killer Bread is known to have pretty much lower carbohydrate bread. However, this granola bar or whatever it is I can't tell if it's a granola bar or, like, a fake brownie, but it has 9 grams of added sugar, only 3 grams of protein. It does have some fiber at 6 grams. And second ingredient, brown rice syrup, organic cane sugar. It's all in there. All the secret words for sugar to avoid. Then I got a Protein 1 90 calorie protein bar that has 10 grams of protein. We're getting a little better here. This 1 1 gram of sugar on the side of the box. It also says keto friendly in only 2 grams net carb. So that one's interesting. Has 0 added sugar, but has 4 grams of sugar alcohols. So that's something that may or may not bother you, but it is made with let's see. oh, stevia. That's what I figured. So stevia and erythritol are are typical combination. It also has chicory root extract, which I think is a little bit of a sweetener sugar too, and the 10 grams of protein, which is good. And the 10 grams of protein are with, a collagen. So that doesn't sound like it actually has proteins that are gonna synthesize muscle. It has some whey protein isolate as 2 and soy protein isolate. So there's some but it still has those refined oils. Then we have a Fiber 1 70 calorie Weight Watcher 2 point bar brownie bar. 5 gram net Carbs, 2 grams of sugar, has 6 grams of sugar alcohol in this 1, though. A little bit of chicory root extract and erythritol are the first 2 ingredients, and this Only has 2 grams of protein. That's not so great. But it is, I think, you know, marketing as a brownie and not a protein bar. Lots of vegetable oils and sugar substitutes as well. Then we have the KIND bar dark chocolate peanut butter, 5 grams of greens. It has 7 grams of added sugar, no sugar alcohol, Just something to be aware of and only 2 grams of protein and lots of sugar for first ingredients. Then I got the Nature's Fig Bar, 14 grams of added sugar. Now figs are, you know, considered healthy. They're dried plums, but that's a lot of added sugar. It's Fig paste, cane sugar, brown rice syrup, blueberry jam. I mean, there's so many things in here. I would avoid this 1. Then they have a Kind 0 bar. And this 1 I thought was interesting because it had No sugar alcohols, no added sugar, 7 grams of fiber, 14 grams total carb, So really not bad on the net carbs. And it's made with allulose. So that's 1 of the new sugar products that I was referring to that actually may have some really good GI benefits in the fact it may even increase our GLP 1, hint hint, all those on Ozempic. It might actually act like that, but just a little bit. So it might induce some satiety after eating it. The only problem I found with this product was the price. It was 9 dollars and 19 cents for 5 bars. I was like, oh, I almost bought this and really was curious until I saw the price. I'm like, you know what? I'll just have, like, Some cheese or some nuts, and that'll be a good enough protein snack for me. But, anyway, it is seem like a good keto option if it's in your budget. It does have some saturated fat at 3.5 grams, though. Then there's, like, a keto granola. This is a ratio keto friendly coconut, almond, granola. It has 3 sugar alcohols, some protein, some things. but really If you're just sprinkling on something, that's fine. The serving size is a quarter cup, so that's important to note. Otherwise, you're just getting a lot of extra stuff. But this 1 does have almonds and pumpkin seeds and some coconut, and it has soy protein for the protein part. But then again, it has the erythritol and whey protein. So be careful because whey protein can bother people's stomach too. Then Nature Valley granola protein cranberry almond. So this 1 has the breakdown of the 2 bars. So a half Half a cup a serving or an ounce of serving, which I think is good. So snack or a bowl, and it really breaks it down into that for you. But If you can see there, there's 14 grams of added sugar for half cup, and that's a lot. I don't think I would go there. The sugar is the 2nd Ingredient, and there's vegetable oils. Purely Elizabeth grain free coconut, cashew, keto, granola. So it's keto, has 5 grams of added sugar 5 grams of protein, but it says it's non GMO, gluten free, vegan, paleo, and keto made with organic chia and hemp and no artificial or natural flavor. So it's made with sunflower seeds, seeds, pumpkin seeds, coconut. This 1 doesn't seem so bad. It actually seems pretty good. I probably would consume that. I didn't look at the price, though. But yeah, not too bad. Purely Elizabeth grain free coconut cashew, keto granola. Then here's a cereal our family likes a lot, and I did Actually, I didn't ever like this 1 too much, but my husband does. Kashi cinnamon harvest. So this is 9 grams of added sugar for 31 biscuits or 61 grams. I stopped buying this for a little while. Second ingredient, cane sugar. But, otherwise, there's not too much in this product, so that's pretty good. Meaning, the ingredients list is, like, 4 or 5 things, and I like that. That means you're not getting some weird stuff, but it does have that added sugar. Catalina Crunch keto friendly cinnamon toast. We've tried this. They sell it at Costco. This 1 has no added sugar. It's made with pea protein, flour, chicory root fiber, tapioca flour. It does have sunflower oil or coconut oil. Has this 11 grams of protein, and that's for half a cup. So not a bad 1. We do just give it to our kids. Puffin cinnamon, the kids like this 1 too. Has 7 grams of added sugar, pretty good amount of fiber, 6 grams, but still tons of carb. But not too many ingredients in this either. I do like this Puffins brand, and I do let my kids have this. Wheaties, just to see what the regular old cereals have. They have it broken down with a cup and 2 different portion sizes and then 5 grams of added sugar, which doesn't seem to be too high, especially for these older cereals that have been around forever, and it doesn't have too many ingredients either. So it's not too bad. It does have sugar, though, but not not bad. And they broke down all the different vitamins and minerals included in it, which is nice. Life cinnamon. I used to love this cereal. Definitely not good. 10 grams of added sugar, and that's for a whole cup, which is good because that's more relevant to what a person might consume instead of half cup or whatever, but there's still a lot of sugar in that 1, so beware. Then I just show a picture of all the marketing to kids, which is like Kit Kat cereal, Reese's Puffs cereal, Cocoa Puffs. You know, it's just crazy, including Lucky Charms. So Kix, This 1 only has 4 grams of added sugar and pretty good serving, 1 and a half cups. So I do sometimes buy this and let the kids eat it. Sugar is the third and fourth ingredient, but It still seems to be a little bit better than some other cereals if you're gonna let your kids eat cereal. Multigrain sugars always sounds like it's healthier. Still 8 grams of added sugar. Protein is only 3 grams. That's for a pretty good size, 1 and a third cup. And then the regular Cheerios, though, only has 1 gram added sugar, 2 sugars. So it's a little bit less. And I think that's for 1 and a half cup, So it's, I think, even more. So just be aware. The multigrain doesn't really mean it's healthier in this case. Bran flakes from Publix, 6 grams of added sugar. Yeah. Then we go into peanut butter. I Just wanna make a comment about the added sugars, and that is, you know, you really wanna keep it to a minimum here. So I'm not gonna go into all these, but peanut butter Jiffy has a bunch of sugar in it. You don't really need the added sugar. It tastes fine without it. The regular, green wise crunchy peanut butter has only sea salt and peanuts and is plenty good. I also have some kids' snacks. Just be mindful of the carbohydrate intake because guess what? The carbohydrates are all broken down into sugar in the same way anyway. They had a product there that was like goodie girl mint cookies trying to replace girl scout cookies, so I took a picture of that. It has 13 grams of added sugar, but it's for 4 cookies. And then this 1 product, whole fruit fruit bars, which I always used to think was healthy, they had 70 calories per bar, but it has 16 grams of added sugar. What? I had no idea. I thought it was just strawberries frozen, but nope. Sugar. Be careful. Read the labels. Annie's bunny organic things, 10 grams of added sugar in the snack pouch. So what's wrong with the nutritional label? No percent daily value of total sugar. It doesn't break sugar down into teaspoons of sugar, which I think is kind of how we speak in the labels in grams. I have a way to calculate it if you, need to work with me or learn it. So let me know. And then those higher end sources of protein aren't spelled out what's in them. We don't know what the amino acid breakdown is. I know that might be advanced, but it is important to know you're getting a quality protein product. And the serving sizes that are new make it seem like it's a normal portion, but that's not true. You really need to measure out portions what is appropriate. Right? So be careful with that. And then I saw that the USDA on their website is really recommending seed oils, which are highly refined in process. Now they are recommended over butter, which has saturated fat, so I see what they're saying. But, honestly, just use olive oil or avocado oil or extra virgin olive oil and avocado oil, and you'll be okay. So if you have any questions or anything, Please let me know because I definitely have lots of good information on this topic to share with you. I didn't really go into the labeling of the product, mostly just stuck of the Nutrition Facts, and I did have a lot more to say, but I think this is long enough already. Anyway, I hope you found this valuable. Please read the labels. Read the ingredients. I didn't go too much into detail on dyes and things like that, but there the sugar is kinda what I was focusing on here that We have way too much added sugar in our diet, and we can get rid of some of that. So I hope you enjoy this. Stay tuned for next week. And if you're looking for a primary care doctor in Clearwater, Palm Harbor, Florida, please call us. 7 2 7 4 4 6 10 97. Have a good 1. Bye.