 So today I want to talk about three of the most Misleading food labels out there and how to avoid getting Trepper first up. No added sugar. This may be one of my favorite ones You see this on juices dry fruits and a lot of other snacks What they don't want you to know is that this basically means that this product already has so much sugar in it We didn't need to add any more So if you see no added sugar your antenna radars ought to be Blaring that this is a trick to make you eat huge sugar laden products So the other thing you want to look for so many labels in that house say Added sugar and you look at added sugar as what you actually think Is in that product in fact the systems being manipulated to Disguise all the other sugar that's already there So sure if you see a product with a lot of added sugar You want to be aware that that's probably not product that you want to use But even if you see very little added sugar that doesn't mean you should go look for the real sugar content So how do you find the real sugar content? First of all, don't look at total sugar Look at total carbohydrates. That'd be one of the first things under the carbohydrate level Right below that you'll see fiber Take the total carbohydrate number minus the fiber That won't actually tell you the entire grams of sugar in that product Now, what does that mean? Well? one teaspoon of table sugar has Four grams of sugar. So fun thing to do is take that Total carbohydrates Minus the fiber take that number in grams of sugar divided by four and that'll tell you the teaspoon of sugar in that serving size now remember companies are very clever they Reduce the serving size to get you a number that you'll feel pretty good about The other thing companies have done because of labeling laws is if there is a half a gram of trans fat Per serving You don't have to list trans fats Label so many companies will take the serving size Reduce it to just the level where they no longer have to show you trans fats on the label but Nobody quite frankly is going to eat the serving size because in each package There may be two three four five Surveys in a package. It's incredibly Unusual for human behavior to not completely the entire package So buyer beware Let me give you an example We had the former head of the FDA on our podcast the last year Uses the example of a bagel. So bagel usually has around 330 calories and if you look at the label it will say zero sugar But in fact if you do this math You'll find that the total carbohydrates of the bagel is about 33 Carbohydrates and zero fiber. So that means 33 grams divided by four that's about eight teaspoons in that no sugar bagel and as we talked about on other When you finally Grind up grain products. You actually make the sugar more accessible for absorption then Plain table sugar in fact, that's why red as a glycemic index 100 in table sugar Which is half fructose and half glucose by the way. It's super as well as a glycemic index of 85 You're actually getting more sugar in from a piece of bread then Sugar wow, and you can't even taste the sugar in the bread. So buyer beware Now another one of my favorites is organic Free range or cage-free eggs. It sounds pretty good. Doesn't it? wrong first of all free range and cage-free chickens merely describes that the chickens don't have to be in a Cage it doesn't mean they're they're allowed to go outside commercial chicken warehouses can contain up to a hundred thousand birds in a warehouse Jam so close together that they actually support their own way because these chickens have such osteoporosis in their legs that fully 10 to 20 percent of chickens that are sold for frying chickens actually have broken legs because they couldn't support their own way and by the way, there's some fascinating evidence that it's the lecterns in The corn and soybeans that benefits chickens that are the problem so a Free-range chicken by law can be kept indoors for its entire life As long as you open the door to this warehouse for five minutes every 24 hours and the chicken has the potential to go outside to a Three yard by three yard by three yard patch of dirt or grass and by frankly Those hundred thousand chickens aren't going to get through that door in five minutes. So but that's the definition of a free-range chicken Chickens are fed corn and soybeans They are full of lecterns and remember you are what you eat But you are the thing you're eating it and that's why so many times You'll see organic cage-free eggs that are quite frankly pale yellow in the oven They have absolutely no of the vitamins and Phenols made of carotidines that a chicken would normally eat when eating bugs out of the field And by the way, you can't certify that the bugs that the chicken should be eating are Organic because you didn't cast all those bugs. So look for pastured chickens If you can't find pastured chicken eggs, your second best choice is Omega 3a Why because the chickens are fed either flax seeds or algae or both And they have Omega 3 fats in their yolks Those Omega 3 fats are alpha linolenic acid and if you looked at my last book and read it You'll notice that alpha linolenic acid ala is actually the one fat that made the difference in the famous Leonhardt diet study in preventing coronary artery disease So imagine that you're going to get a nice dose of ala every time you have made a three egg or a algae-based egg. There's several good manufacturers of algae-based eggs With that in mind eat the yolks and give the lights to your dog Your dog is going to love it. You you're going to get all the benefit Of the alpha linolenic acid and you'll also get a healthy dose of choline for your brain simultaneously Okay, number three light or diet products Now almost all of these products With this label contain artificial sweeteners like saccharin, aspartame, sucrose, which are practically poison. You might know them better by their brand name sweeten low. You will In splenda the problem with these sweeteners is that they actually kill bacteria So imagine that you're having light or a low-fat low sugar yogurt And you're thinking hey, this is great I'm going to get all these wonderful healthy probiotics from my yogurt But in fact a study from Duke University in 2007 showed that one pack of splenda sucrose can kill off 50% of your gut bacteria. So why would you eat a potentially healthy low-fat low sugar yogurt to get the probiotics when in fact the Sucralose in that product is going to kill whatever you swallow and half of your gut buddies simultaneously. Talk about a bad idea When you kill off your gut bacteria Remember you're going to drop more and more bad bacteria in your waste Replace them. That's going to cause more leaky gut And you're going to gain weight due to the inflammation that follows leaky gut Now if a diet food is a kind of sweetener It's often loaded with fat and artificial flavors instead of a healthy fat One more interesting thing that I've written about in the past, but I think it bears repeating anytime you have a Fruit in a yogurt or if you even take one of these low calorie yogurt and you add some blueberries or you add some blackberries You should know that that melt product will actually bind to the polyphenols in the fruit that are beneficial to you and you'll get absolutely no Benefit from those polyphenols and this has been shown in multiple human studies where people Forgiven blueberries for instance or blueberries mixed with yogurt and one behold If you look at their blood levels of polyphenols and those Metabolites for one hour three hours six hours after you ate them You'll find that in fact these polyphenol metabolites went up in the blood of volunteers who ate blueberries But when the blueberries were mixed yogurt or with a milk-based smoothie There was no bet that there were no uptake of these polyphenol green so just because it says low fat or low calorie and it's got fruit and Probiotics doesn't mean that you're actually going to get the benefit that you think you're getting This next one is sure to surprise you so can you imagine that you could actually Improve your brain by eating a lion's mane mushroom. It's true. You can