Nowadays much is said about healthy eating. This sector of the economy has been developing and it is possible to find several options for products considered healthy on the shelves of markets and health food stores.
So many options can generate many doubts, so it is always good to get informed to understand exactly what you are consuming. Brands have many tricks to trick consumers, to avoid this all attention is needed.
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If you are lost and don’t know the difference between diet, light, gluten-free, lactose-free and sugar-free, this article is for you!
Diet foods have reduced amounts of sugars, usually sugar is not added as an extra ingredient, and the sugars found are from the other ingredients that make it up.
A diet food is not always low in calories. This type of food is for people who cannot consume sugar in large quantities, usually diabetics.
Diet foods can have other types of sugars that do not have the same behavior as white and refined sugars or that are not processed by the body. These sugars are known as sweeteners (sweeteners), the most common are:
- Stevia and aspartame.
Some of them if consumed in excess can cause diarrhea.
Light foods are reduced by up to 25% of the caloric value when compared to the traditional version. The light food may have less sugar and fat. These products are the most suitable for weight loss, since they have low sugar and fat content.
But even though it is a light food, it can often have a high caloric value, so it is essential to be aware.
Gluten Free Foods
Gluten is a protein found in some grains, such as: wheat, barley and rye. So everything that is made with these ingredients has protein. Many people who have celiac disease cannot consume it, so there are many foods that are manufactured without gluten.
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Nowadays, in many diets, people choose to remove gluten, because naturally it generates an inflammatory process in the body, even if there is no intolerance, which can cause poor digestion and discomfort, leaving the person with a feeling of “being heavy ”.
List of Gluten Free Foods:
- All fruits in a natural state;
- All vegetables in their natural state;
- All meat in its natural state;
- Eggs and dairy products in general, but it is always important to check the packaging;
- Other foods: rice, brown rice, flaxseed, cornmeal, corn starch, corn flour, manioc, popcorn, quinoa, yeast, soy flour, tapioca flour, yam flour, among other foods.
List of Gluten-Free Foods:
These are some of the foods that contain gluten:
- Products with wheat flour: bread, toast, biscuits, biscuits, pasta, cakes, pizza;
- Sauces: ketchup, mayonnaise, shoyo, mustard, salad assorted;
- Cereal bars;
- Read also: All about gluten: +++ foods that don’t contain protein
Lactose Free Foods
Lactose is the sugar found in milk, in some people it is difficult to break it down for digestion. Therefore, they have lactose intolerance. Those who present this disease may have diarrhea, cramps, flatulence, abdominal pain, nausea and vomiting.
If you do not have these symptoms, but feel unwell when you consume milk or milk products, it is good to cut your consumption. Lactose also naturally causes an inflammation process in the body and is therefore often cut out in today’s diets.
List of Lactose Free Foods:
- Milk based on grains, nuts and fruits;
- All products that use milk based on grains, nuts and fruits;
- Soy milk, rice milk, oat milk, coconut milk, almond milk, chia milk, yam milk, among others.
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List of Lactose Foods:
These are some of the foods that contain lactose:
- Most industrialized foods that contain milk and milk powder;
- Sausages, sausages, nuggets and cold cuts;
- Milk and its derivatives, such as butter, cheese, and other products.
Sugar Free Foods
The Low Carb diet has gained many followers, the basis of which is to consume foods low in carbohydrates. Sugar-free foods fall into this category. Naturally, many foods have sugar in their composition, such as fruits and vegetables, even if not very much. But it is possible to find foods without sugar.
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If you are going to buy an industrialized food, see all the types of sugars that it can present: Corn syrup, Glucose syrup, Dextrose, Corn glucose, Malt syrup, Glucose, Fructose, Sucrose, Molasses, Molasses, Maltose, Maltodextrin . So make sure it doesn’t have any of these sugars before you buy.
Foods called ZERO sugar, ZERO fat, ZERO sodium, among others, are foods that have no amount of these nutrients. That is, the best option for those who really want to clean their food and do not want to consume them, even in small quantities.
How to choose the best food for you?
First of all, you have to adapt your diet according to your lifestyle. It is fuel to maintain your health, so you need to consume the foods that will guarantee a healthier life.
First: answer a few questions
- Do you have any intolerance to gluten and lactose?
If so, already eliminate foods that present them. And buy gluten-free and lactose-free foods.
- Do you need to lose weight?
If so, start opting for the Light versions.
- Do you like to eat sweets and do you eat them often?
If so, start by replacing with the Diet versions.
- Do you want to have a cleaner diet?
If so, opt for ZERO foods.
- Do you have no dietary restrictions and are you at normal weight?
Do not worry about investing in the foods mentioned, but keep a balanced diet.
Second: learn to read ingredient lists
Every time you invest in a food product, keep a close eye on the list of ingredients. They are the ones who will determine whether those products are healthy or not. To do this, check if it has too much sugar, too much fat or too much sodium.
If it contains many ingredients that you don’t know, choose others. In addition, the first ingredient is the one that is present in greater quantity.
Third: opt for natural products without being industrialized
The best option are products that can be consumed naturally, as well as made at home. If you have time available, choose to make your own recipes, avoiding buying ready-made products. Eat foods rich in fiber and nutrients, as well as many vegetables. The best way is to maintain a healthy and balanced diet, ensuring all the nutrients your body needs, but without exaggeration.