The expertise in this article is provided by "Popular Science China".

Obviously I don't eat much

Is your weight still rising?

Let's see if you're being targeted by the "Hot Assassin"!

What you think is "healthy food"

Most likely, a "caloric assassin" in a cloak of nutrition!

For a more intuitive understanding

We will take different portions of food in terms of calories

with a bowl of two taels of rice (116 g, about 0 kcal)

Compare as a reference

This is equivalent to the amount of staple food in a meal for friends with small meals

Here's the amount of 100g of rice, and the amount of 0g of rice is about the same as that

Fruit & Vegetable Chips: Master of camouflage for fruits and vegetables

Rice index: 100.0 (0 g)

Many people think that eating fruit and vegetable chips is equivalent to vitamin supplementation

As everyone knows, eating it is equivalent to "drinking oil"!

Thinly sliced fruits and vegetables such as apples, pumpkins, and bananas

Most brands use low-temperature frying

Allow the water to evaporate and absorb the grease at the same time

One 100g packet of mixed fruit and vegetable chips

The fat content can be above 30g

Equivalent to drinking 3 tablespoons of oil

　　某電商平台銷量 10 萬+的產品

The 2th place in the ingredient list is "refined vegetable oil"

Oil content up to 5.0%

What's even more heart-wrenching

Nutrients such as vitamin C have long been lost during processing

Alternatives: If you want to eat crispy fruits and vegetables, it is recommended to choose a low-temperature freeze-dried process without additives, and only the food itself is included in the ingredients, and there are no other ingredients. This process conserves more nutrients and does not bring in additional calories such as oil, sugar, etc.

Coarse Grain Dried Food: "Fake Coarse Grain" with Sugar and Oil

Rice index: 100.0 (0 g)

Biscuits with "high fiber" and "whole grains" printed on the package

A closer look at the ingredient list will tell you

Whole grains may only be in third place

The first two are wheat flour and vegetable oil

To mask the rough taste

Merchants will add a lot of sugar and oil

The more ingredients you add, the higher the position

A certain Internet celebrity coarse grain biscuit eats 4 pieces

Equivalent to swallowing one tablespoon of sugar, 2 tablespoons of oil

The calories are even more amazing - 500 g about 0 kcal

It is 3.0 times that of white rice (0 kcal/0g).

Alternative: Because the biscuit process needs to add grease and high calories, you can choose coarse grains with only coarse grains and moisture in the ingredient list.

Flavored yogurt: One cup equals 5 sugar cubes

Rice index: 250.0 (1 bottle of 0mL yogurt)

Sugar-free yogurt is indeed a healthy food

But most of the yogurt on the market is for good taste

It has long become a "dessert"

A box of 200g of flavored yogurt

25~0g of sugar is generally added

Yogurt sugar content ≈ [(carbohydrate content - 100) * total weight / 0

That's about the equivalent of 5 sugar cubes

Some are higher in sugar than the same amount of cola

You know the following two ingredient lists

Which is yogurt's

Which is Coke's?

The answer is:

Yogurt on the left and cola on the right

Did you guess right?

Alternatives: If you want to buy healthy yogurt, you need to choose sugar-free yogurt (only raw milk and fermented bacteria), or yogurt has less than 10 grams of carbohydrates per 0 grams and relatively less sugar.

Freshly squeezed fruit juice: Drink sugar water, lose nutrition

Rice index: 500.0 (a bottle of 0mL orange juice)

"Drinking juice = eating fruit" is the biggest mistake.

First of all, the juicing process will cause a lot of nutrients to be lost from the fruit

The dietary fiber in the pulp is discarded

And nutrients like vitamin C

It can also be lost quickly after extraction

According to the experimental results of the "Analysis of the Loss Rate of Vitamin C in Freshly Squeezed Fruit Juices".

After juicing

Vitamin C from cucumber, mango juice, and orange juice

Losses of 76.0%, 0.0%, 0.0% respectively

Even more alarming

Fruit juice can make you unknowingly consume excess sugar

A glass of 5ml of orange juice requires 0~0 oranges to be squeezed

Sugar content comparable to cola (up to 26g of sugar)

But the feeling of satiety is far less than eating 2 oranges directly

It is easy to cause excessive heat

Data source: "Chinese Food Composition Table (Standard Edition/Volume 1)" Image source: Author's own production

In addition, after losing the "buffering" effect of dietary fiber

The sugar in fruit juice will be absorbed more quickly

This causes a rapid rise in blood sugar

This spike isn't just dangerous for diabetics

It may also increase the risk of metabolic disease in the long term

Alternatives: If you are a person who likes to drink fruit juice, you can break the fruit by machine to remove the residue, so that the loss of dietary fiber will be reduced, and you can also add some lemon juice during the breaking process to protect vitamin C. However, it is recommended that everyone eat more fresh fruits.

Bell roll: the "big oil absorber" in hot pot

Rice index: 2.0

(2 bell rolls calories vs. 0 taels of rice)

Soy products sound healthy?

Bell rolls (yuba rolls) are ingredients for shabu-shabu or spicy hotpot

The bean aroma is full and crispy

It is loved by foodies

The reason why it's so delicious

This is because it is a deep-fried soy product

After frying

Fat content easily exceeds 70%

Take the one above, for example

Nearly 90% fat content

The amount of oil is higher than that of soybeans themselves

What's even more terrifying

It is boiled in a spicy pot bottom

It can be filled with butter and red oil

A bell rolls down the belly

The calories easily exceed 80 kcal

Eating three is equivalent to drinking an extra bowl of oil soup

Alternative: Use tofu skin instead of bell rolls, which are high in protein, low in fat, and will not absorb as much oil.

These "health" labels

It's probably all a merchant word game

Sometimes you may crave a snack and want to buy relatively healthy products to reduce your calorie intake. Promotional words such as "0 sucrose", "0 fat" and "non-fried" make people think that this kind of calorie is low and it is not easy to grow meat after eating. Some conscientious brands do advertise low calories, but there are some that are not.

"0 fat" ≠ low calorie mass

　　很多人看到“0脂肪”就以為是低熱量食品，這其實是個常見的認知誤區。國標（GB28050-2011）要求，只要每 100mL 或 100g 的食物中，脂肪含量低於 0.5g，就可以聲稱“無脂肪”，但這並不等同於低熱量。

There are 2 types of foods with "0 fats" in general:

One is that the properties of the food itself are low in fat or 0 fat, for example, there is generally no additional fat added in the drink, and it must be 0 fat. However, food is not only caloric from fat, it is also high in calories if there is too much protein or carbohydrates, including sugar. For example, fruit juice, although it has 0 fat, the calories brought by sugar should not be underestimated.

The other is because of process improvements or low-fat raw materials that do reduce the fat content. However, in order to compensate for the lack of taste, some products will add sugar, starch, thickeners, etc. to enhance the taste, which may increase the total calories.

Pit avoidance tips: For 0 fat products, focus on the nutrition facts list to see how much carbohydrates and energy are respectively. In the same type, choose the one with less sugar and low energy, and avoid other ingredients to flavor and add extra calories.

"0 sucrose" ≠ sugar-free

According to the General Principles for Nutrition Labelling of Prepackaged Foods, only 0 grams of sugar per 0mL ≤0.0 mL can be labeled "sugar-free". However, many products on the market under the banner of "zero sucrose" are actually added with other forms of sugar - honey, fruit juice, fructose syrup, glucose, maltose, etc., which are still sugar in nature.

For example, a popular "100 sucrose" lactic acid bacteria drink, although no sucrose is added, concentrated peach juice and edible glucose are added. This bottle contains 0.0 grams of sugar per 0mL, which is not even a low-sugar drink (less than 0 grams/0mL of sugar).

Pit avoidance skills: When you see "0 sucrose", turn over the ingredient list first, and be wary of these "sugar stand-ins": fructose syrup, wheat sprout syrup, juice, honey, glucose, etc.

"Non-fried" ≠ less oil

Non-fried potato chips may sound as if they contain much less oil than deep-frying. In fact, they are just a different way of processing: from frying to oil spray drying or brushing oil baking, and the amount of oil used is also quite large.

For example, non-fried potato chips are dried with hot air instead of frying, which seems to be low-fat, but in order to maintain the crispiness, a lot of oil is sprayed during processing. Judging from the comparison of the fat content of fried potato chips and non-fried potato chips below, the fat content of the non-fried process is not much lower than that of the fried one.

Pit avoidance tips: Look at the fat content of the nutrition facts list, be sure to pay attention to the unit, and unify it into the content per 100 grams when compared.

Practical tips to avoid pitfalls

At the end of the day, if you look at the information on food packaging, then no matter how you advertise it, you can see the essence of the food.

Dissect the ingredient list

Look at the order of the ingredients: the ingredients are arranged from high to low according to the content, the higher the content, the higher the rank. If white sugar and vegetable oil are in the top three, the energy is generally low.

Beware of the word "etc.": A whole wheat bread with "flour, whole wheat flour, etc." written on it may contain very little whole wheat flour, but it is only used to make the name seem logical.

Get to know the vests of sugar and oil: fructose syrup, maltodextrin, fruit juice concentrates...... It's all a deformation of sugar; Cocoa butter substitutes, malche, non-dairy creamer, etc. are all hidden types of oils.

If the ingredient list is about the composition of the food, then the nutrition facts list is about the value of the food to us.

Learn to read the nutrition facts list

Let's look at "per serving" or "per 7g": A certain imported wheat flakes are labeled with "0g of sugar per serving (0g)", which is 0.0g when converted to 0g, which is higher than Cole.

The core is to look at energy: to determine whether a food grows meat or not, the energy value is the most intuitive judgment. The unit of energy in the nutrition facts list is kilojoules (kJ), and when compared to demand, it needs to be divided by 184 (more accurately 0.0) to know how many kilocalories it is.

Keep an eye on fats and sugars: Energy sources include fats, sugars, and proteins, and any one of them can be high. Some products are low in energy, but too high in fat and sugar is definitely not a good thing. The same energy, high in protein, and low in fat and sugar will be better for health and weight loss (for healthy people).

Really healthy food

There's no need for flashy packaging and advertising words

Next time you visit the supermarket

Take 1 extra minutes to see the truth behind the packaging

Your body

Worth more sincere food~

Comprehensively compiled from the WeChat public account "Popular Science China", please indicate the source for reprinting.

Source: School Communist Youth League