Supermarket Tour

Shop for your health - Plant Based Supermarket Tour

By Dr George Jacobs and Anna Wojtkowska

  1. Nuts/ Seeds/ Dry Fruits

Be aware of sugar which can be listed as:

  • White sugar

  • Brown sugar

  • High-fructose corn syrup

  • Corn sweetener

  • Honey

  • Invert sugar

  • Fruit juice concentrates

  • Corn syrup

  • Malt sugar

  • Molasses

  • Sugar

  • Syrup

  • Raw sugar

  • Dextrose

  • Maltose

  • Sucrose

  • Glucose

WHAT’S A PORTION?

A 30g portion of nuts or seeds could be made up of:

  • 20 almonds

  • 15 cashews

  • 20 hazelnuts

  • 15 macadamias

  • 15 pecans

  • 2 tablespoons of pine nuts

  • 30 pistachio kernels

  • 9 walnut kernels

  • a small handful of mixed nuts

  • a small handful of seeds

 

These are all examples of food ingredients that contain sodium.

  1. Disodium guanylate (GMP)

  2. Disodium inosinate (IMP)

  3. Fleur de sel

  4. Himalayan pink salt

  5. Kosher salt

  6. Monosodium glutamate (MSG)

  7. Rock salt

  8. Salt

  9. Sea salt

  10. Sodium bicarbonate

  11.  Sodium nitrate

  12. Sodium citrate

  13. Sodium chloride

  14. Sodium diacetate

  15. Sodium erythorbate

  16. Sodium glutamate

  17. Sodium lactate

  18. Sodium lauryl Sulfate

  19. Sodium metabisulfite

  20. Sodium phosphate

  21. Trisodium phosphate

 

2. Plant Based Milk

When choosing milk alternatives, remember that not all products are created equal. The things I watch out for in store-bought plant milks are added sugars (e.g. cane sugar, sucrose, fructose, glucose, dextrose, maltodextrin, lactose, maltose), oils (sunflower oil and rapeseed oil are the most common), stabilizers (gellan gum and carageenan gum), thickeners (xantham gum, guar gum, locust bean gum, tapioca starch, cornstarch), and acid regulators (phosphates).

Fortification

Many non-dairy types of milk are also fortified with calcium, vitamin D, vitamin B12, and iron. So if you are looking to give your diet a little nutrient boost, non-dairy milks may provide the nutrients you need.

 

3.Carbohydrates- whole grains, rice , pasta, bread

Refined grains started out as whole grains, but they are processed to give them a finer texture and longer shelf life. During this process, the bran and germ are removed, which also removes dietary fiber, iron, and many B vitamins

Brown rice-Complex carbohydrates surrounded by nutrients.

White rice- Empty carbohydrates.

Whole Grains:

Whole wheat

Brown rice

Whole rye​

Quinoa​​

Whole oats

4. Tofu, tempeh

5. Beans/legumes

6. Pantry

7. Sweets/ confectionery

8. Frozen fruits/ veggies

9. Vegan meat

10. Fresh fruit and veggies

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