Supermarket Tour
Shop for your health - Plant Based Supermarket Tour
By Dr George Jacobs and Anna Wojtkowska
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Nuts/ Seeds/ Dry Fruits
Be aware of sugar which can be listed as:
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White sugar
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Brown sugar
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High-fructose corn syrup
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Corn sweetener
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Honey
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Invert sugar
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Fruit juice concentrates
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Corn syrup
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Malt sugar
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Molasses
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Sugar
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Syrup
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Raw sugar
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Dextrose
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Maltose
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Sucrose
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Glucose
WHAT’S A PORTION?
A 30g portion of nuts or seeds could be made up of:
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20 almonds
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15 cashews
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20 hazelnuts
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15 macadamias
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15 pecans
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2 tablespoons of pine nuts
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30 pistachio kernels
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9 walnut kernels
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a small handful of mixed nuts
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a small handful of seeds
These are all examples of food ingredients that contain sodium.
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Disodium guanylate (GMP)
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Disodium inosinate (IMP)
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Fleur de sel
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Himalayan pink salt
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Kosher salt
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Monosodium glutamate (MSG)
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Rock salt
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Salt
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Sea salt
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Sodium bicarbonate
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Sodium nitrate
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Sodium citrate
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Sodium chloride
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Sodium diacetate
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Sodium erythorbate
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Sodium glutamate
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Sodium lactate
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Sodium lauryl Sulfate
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Sodium metabisulfite
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Sodium phosphate
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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