Protein in the diet: how to correctly read product labels to avoid buying hidden sugar and counterfeits instead of protein?

Modern stores are full of tempting labels like fitness, protein, or eco on packages of cookies, yogurts, and bars. However, behind the attractive marketing often lies a product with a minimal amount of quality protein and a huge dose of sugar, flavor enhancers, and trans fats. Knowing how to correctly read ingredients and nutritional value will save your money and protect your health from extra calories.

The first thing to pay attention to is the nutrition facts table on the back of the package, which indicates the amount of proteins, fats, and carbohydrates per one hundred grams of the product. Compare the stated amount of protein with the calorie content. If a sixty-gram bar contains only ten grams of protein, but at the same time three hundred calories and twenty-five grams of sugar, you have a regular sweet treat in front of you, not a healthy snack. A true high-protein product has a high protein density per unit of calorie content.

Carefully study the ingredient list, which is always arranged in descending order of their mass. If protein is in first place, that is a good sign. However, it is important to look at exactly which protein source is used.

Avoid products where confectionery products in glaze with the addition of glucose syrup, fructose, or palm oil are sold under the guise of healthy bars. Having learned to critically evaluate the marketing on the packaging, you will be able to choose truly healthy products that will support your physical form and performance.