what's up everybody Schuyler Diehm here lifestyle fat loss coach and last week i released a video
of Costco of certain food items to buy certain food items that i get for clean eating if you're
interested in that video you can check the link in the description for that but i want to switch
things up this week because i think there's that fine line between really understanding
what health is and still being fooled by labels and so i had this idea to go through costco walk
through it and basically pick out the food items that caught my eye as potentially being healthy
but ended up not being and so in this video we're going to go over a couple items as i was walking
through costco they looked healthy when you investigate the ingredients you investigate
the label you find that they're not as healthy as you thought so without further ado let's get into
it so item number one is going to be this organic kung pao chicken now you're going to find a lot of
similarities with things in this video in terms of organic is usually the label that pulls people in
the description of this is great right organic chicken breast with red meat organic vegetables
organic chili garlic sauce and organic cashew topping and so at first view
this looks delicious and not only does it look delicious it looks super healthy
but if we turn over the packaging the label is going to tell us a much different story and so
here if we look at the ingredients we see organic chicken is number one which is great however that
organic chicken is in organic soybean oil organic corn starch and organic dextrose soybean oil super
inflammatory corn starch despite your blood sugar dextrose acts like sugar spikes your blood sugar
and so those in itself are not very good you got the organic vegetables which is great but
then again the sauce you have soybean oil you have wheat so you have gluten in there you have brown
sugar some more sugar so even though these things are organic they're still inflammatory they still
spike your blood sugar and they interact with your body in a pretty negative way and so if you also
look at the label if you're looking per serving size which everything varies but five ounces is
not that much chicken you're getting eight grams of sugar per serving but you're also getting
five grams of added sugar so if we look at the protein it's 13 grams you're getting more than
half of the protein is sugar so overall you know i would just do a homemade sauce and make my own
chicken here obviously this is probably a better choice than a lot of things which i think is also
worth mentioning a lot of the stuff we cover in here is not the worst of the worst right it's
just not something that i would choose if i was trying to eat healthy next item we've got this
plant-based crispy chicken patties now there were a lot of plant-based options the impossible burger
beyond burger all that i just picked this one as an example my rule of thumb is if it's plant-based
and it's trying to be meat there is a large chance that it is not healthy and that's just how it's
gone with the ingredients they use and so you know we flip this over the label says good for you for
the planet packed with flavor pure plant protein no meat no dairy no palm oil so it's got to be
good right well if we go over to the ingredients we have chicken which is their combination of
soy protein concentrate i'm not a fan of soy at all there's a lot of toxins in there canola oil
also extremely inflammatory wheat gluten extremely inflammatory then we get the seasoning natural
flavors meh which is just there basically to make it taste good cellulose we got the breadings we
got a lot of other not good stuff that's just my rule of thumb when you go for plant-based meat
usually it's going to be bad you're going to want to avoid the inflammatory oils you're going to
want to avoid pretty much anything else in there next we've got these healthy choice fudge bars now
healthy choice right brought me in with the label on there and then if we look at the front there's
only 90 calories per bar that's crazy it's also made with cocoa it's also low fat so it must be
good right well first of all low fat is not something to brag about things that are low
fat may have slightly less calories but they're actually less beneficial for you and in a study
where women were given full fat milk versus low fat milk the women who were given full fat milk
lost more weight and so it just interacts with your body in a better way it helps you lose more
weight speeds up your metabolism whatever you want to look at this as flip this over you know
if we go to the actual label we've got 90 calories like i said and there's zero grams of added sugar
which to someone who's just reading the label is like oh that's great there's eight grams of
sugar but none of it is added however of course we got to look at the ingredients so skim milk
processed i'm not a fan of it you got condensed skim milk you've got polydextrose which is
basically like a sugar spikes your blood sugar whole milk sorbitol another sugar
and then there's even a little star down there and it says sensitive individuals may experience
a laxative effect from excessive consumption of these ingredients so that's fun then we got milk
protein concentrate more inflammatory maltodextrin which is basically a high carb uh a lot of sugars
a lot of starches carrageenan for stomach issues a lot of people experience digestive issues on that
and then aspartame so this is how they flavor it so not a fan of aspartame at all it's boiled down
from methanol ethanol it's not good it spikes the blood sugar of a good amount of people and it also
has a stimulating effect in terms of your taste buds so making you want to crave out more sugar so
this is not a good choice they have a keto bar in there that looked a little bit better
but i definitely would not get this if you're looking for your fill of ice cream next are
our tortilla chips organic tortilla chips i have found i have looked a lot of places unless chips
are cassava they usually use negative oils in the chips so they're organic which is great but if we
go over the label we've got organic corn organic sunflower oil and sea salt so sunflower oil is
better than like a canola oil or a soybean oil but it's still not my first choice and if we go
over the label we're looking at six grams of fat per serving so that's quite a bit of oil in there
overall not my choice again they have cassava chips there that's my go-to or just make them
at home or figure something else out that doesn't involve these inflammatory oils next we have some
granola there's a good portion of granola in there and pretty much everyone i looked at was
not great there was i think one keto granola that was pretty good but here we've got something that
looks great you know it uses green packaging the company's nature's path it's organic it's
pumpkin seed flax excellent source of ala omega-3s which is something we want but if we flip it over
we look at the ingredients we've got whole grain rolled oats which are organic which i'm good with
the next ingredient is cane sugar which means there's a lot of cane sugar in here and we'll
get to that in a second followed by soy oil which i am definitely not a fan of even if it's organic
we got brown rice flour we've got pumpkin seeds flax seeds oat syrup so another source of sugar
a bunch of other stuff sea salt molasses cinnamon and so if we come over the
serving size and this is where it really gets me for three fourths of a cup one serving size 260
calories which is you know a little bit higher it's not bad at all but if we look at sugars we
have 10 grams of sugars nine of those being added so there's a lot of added sugar in here so yeah
it's non-gmo yeah it's organic yeah it's gonna taste great but you are getting a lot of sugars
as a side effect next item i stumbled into was the jams or the strawberry spread as they called it
it's organic it's made with fresh strawberries so you probably think it's good however we flip it
over we see the opposite so regardless of calories we have fresh organic strawberries as the first
ingredient which is a good sign then we have organic cane sugar fruit pectin and citric acid
and if we come over the ingredients we see that there are nine grams of sugar per tablespoon which
is not a lot usually you're using a lot more than a tablespoon on you know peanut butter and jelly
or whatever you eat these with and eight grams of those nine grams are added from the cane sugar so
an unnecessary amount of sugar you're better off looking for one of these jams that have a lot less
sugar or just making them at home with some fresh berries and some honey either way this is going to
be a lot of sugar that's not completely necessary to have next we've got these garden veggie straws
these are organic they are sea salted and they have no artificial flavors or preservatives if
i see these anywhere else i'm going to be so mad because they are the complete opposite of healthy
first of all we turn it over the ingredients you've got organic corn flour meh corn is just
meh organic potato flour organic potato starch going to spike your blood sugar there organic
corn starch organic rice flour salt organic cane sugar so you're getting sugar in there
organic spinach powder tomato powder which is fine beet root powder which is fine turmeric
and then we've got organic sunflower oil and or safflower oil so we are getting some unhealthy
inflammatory oils you're getting a lot of these flowers that are just in starches that are just
void of nutrients in there for taste and if we look at the label we've got 16 grams of
carbs per serving which isn't too bad of an amount of carbs but it's still enough for me
to look at this and say meh next we've got the bodybuilder's favorite kodiak cakes kodiak cakes
brag that they are protein packed and they have 14 grams of protein per serving as you see here
and they make it look healthy right it's crafted with 100 whole grains so this is not i want to
preface this this is not the worst of the worst this is a much better option than like a bisquick
or any of those other pancakes that you would have at home but it's probably a worse choice
or it's definitely a worse choice than making them homemade with your own ingredients like an
almond flour or cassava flour and then instead of sugar using something like honey or maple syrup
if we come over to the ingredients we've got 100 whole grain wheat flour so you are getting the
wheat in there it's not organic so you're probably getting some glyphosate in there
so it's not the absolute best then you have whole grain oat flour you got wheat protein
isolate so the proteins come from wheat which is just a meh for me brown sugar so there's
the sugar then you got some whey protein which is where you're getting your proteins
from milk protein concentrate so you're getting the dairy buttermilk leavening
baking soda sea salt so again this isn't the worst of the worst we come up to the label there is
um only two grams of added sugar however in that box you're getting 39 servings which is half a
cup for a serving size which is probably maybe two to four times less than you would actually
eat when you make these so the sugar could add up you know the carbs add up at 30 grams per serving
but you are still getting those 14 grams of protein so again it's not the worst of the
worst but my go-to is just making these homemade bulk cooking them keeping them in the tupperware
and then microwaving them when the time has come and if you are interested in learning my recipe
there i keep all my recipes in a highlight on my instagram page at skyfit so you can go check that
out so go follow me there and say hi next we've got barbecue sauce now condiments in general
they can get very very tricky because usually it's either they're using inflammatory oils
like a soybean oil or they're adding a lot of sugar this is a barbecue sauce that is
organic which makes it look healthy but if we come to the ingredients we've got tomato puree
next ingredient is sugar so there's a good amount of sugar there's still vinegar molasses natural
smoke flavor sea salt corn starch which is it and then xantham gum at the end there which is a
but what really got me here was that per two tablespoons you're getting 12 grams of added sugar
which again with barbecue sauce you're probably using a lot more than two tablespoons so that's
a lot of sugar so it's organic so it's probably a better choice than just the standard barbecue
sauce but it's definitely not going to be my first choice when i'm using sauce next we have organic
cranberry juice cocktail now the entire isle of fruit juice that i looked at was not good this
one was just i literally just zoned in on this one to look at it what you're going to find with most
fruit juices and what you find with this fruit juice is that there's a little bit of fruit it's
usually the concentrate so they boil out a lot of the nutrients and then they add in more sugar and
so we turn this over that's exactly what we see we got filtered water organic cranberry juice
organic sugar right after that and we're looking at not just 10 grams of sugar not just 15 grams
we're looking at 20 grams of sugar and there's 12 servings in this container so 12 servings probably
is an accurate representation of what you'd have but 20 grams of sugar and you're getting 26 grams
with the sugar from the cranberries it's just a lot it's just a lot to me i am not a fan of
drinking calories i'm not a fan of drinking sugars and so if you're going to drink something you want
something sweet you're much better off finding something that's just cranberries or just the
fruit of your choice or even better just going with water and sticking with that next we've got
these organic sweet potato crackers these are gluten free they are delicious blend of corn
and sweet potato there are three seeds you got flax seeds black sesame seeds and chia seeds
so these look pretty healthy but what you're going to find with most packaged snacks that are more
grain-based or carb-based is that again they use the organic sunflower oil and safflower oil so
it's organic yes but it's still inflammatory it's still omega-6's and if we look at the fat content
we're getting seven grams of fats in here so it's quite a bit of fats per serving so again not the
end of the world a much better choice than like a cheez-it or lace chip or something like that
but if you're going for healthy healthy this should not be your first choice next shiitake
mushroom crisps they had a couple vegetable snacks basically vegetables that have been fried in oils
and then they're ready to snack on these looked super healthy and i was kind of excited for a
second because they're lightly cooked and seasoned on the side you see you see it says they're vegan
they're ready to eat they're non-gmo there's no artificial colors flavors or preservatives
but alas we turn it over we have mushrooms vegetable oils palm oil canola oil and rice bran
maltose which is basically another name for sugar and then you have a couple other ingredients and
some natural flavor and so if we look at this we got 2 grams of added sugar here 6 grams of fat
per serving so again not my first choice a lot of better options than this next we got some organic
aussie aussie bites i'm not too sure how you say it these look super healthy and i was so
disappointed that they weren't we got rolled oats dried apricots flax seeds sunflower seeds honey
coconut quinoa chia seeds and more 270 milligrams of omega-3 2 grams of fiber and zero trans fats
so i was really hoping that these would be high quality but if you come over to the ingredients we
got rolled oats which i'm fine with everything's organic oat flour fine with invert cane sugar so
there's seemingly a lot of cane sugar because it's higher on the list so we'll go see that then we
got dried apricots expelled pressed canola oil which i'm not a fan of butter which is meh fine
raisins flax seeds sunflower seeds more organic sugar so they put a little bit lower on the list
organic shredded coconut honey quinoa chia seeds sea salt baking soda vanilla extract extract and
rice flour so none of this stuff at the end is bad but if we flip over the label we've got um and
this is really where it gets me the serving size is one piece and if you look at these pieces the
average person is going to have like three to five in a setting it's going to be really hard to have
one and so if we look at this we got seven grams of sugar four of those are added so if you have
three of those that's three grams of sugar plus you're getting the inflammatory oils and yeah
it's just not my first choice they had a couple other the paleo bites were another good option
um this next one we see here the heavenly hunks is not another good option it's very similar to
the aussie bites these look even healthier on the front i mean you've got a heart there
everything's in green organics and green you got glyphosate free we got heart healthy non-gmo
ridiculously amazing and we come over and we have the same exact situation where the serving size is
one piece one piece and you're probably going to have three to six or more of these in the sitting
and then the ingredients we got gluten-free oats which is great organic dark chocolate chips so
sugar is that first ingredient there chocolate cocoa sunflower less thin
vanilla extract then we got organic brown rice syrup which is another form of sugar we got
organic palm shortening organic coconut shreds organic cane sugar more sugar organic brown sugar
more sugar organic cane sugar organic molasses more sugar sorghum flour tapioca potato starch
and so we come up to the label we have a whopping nine grams of added sugar per bite so if you
literally have three of these you're getting 27 grams and three is an under estimate right
i probably have like five of these so five times nine 45 grams of sugar so they look healthy they
have high quality ingredients high quality forms of sugar but it's still a lot of sugar and so
that's a no-go for me and then the last item i ran into was nature's bakery fig bar we got real fruit
whole grains it's from nature's bakery it's got to be good right unfortunately it's not because
when we turn it over i mean you can just see that long list we're dealing with whole wheat flour
which is you know the gluten it's inflammatory we got cane sugar as the next ingredient
so the sugar comes before the fruit so there's more sugar than fruit and we just got a bunch
of other stuff i'm not happy about if we look at this per bar we've got 14 grams of added sugar 19
grams total which is a big difference right we got 5 grams of natural sugar compared to 14 of
the processed sugar so yeah i'm not a fan of these at all so that's all i got for you
i saw a lot of others and there's a lot of others in each category of one of these foods
but these were the ones that really caught my eye and hoping that they were healthy because
they actually looked really tasty but per usual don't get fooled by this stuff don't just go by
what the label says look at the ingredients look at the nutrition facts really start to understand
how to dissect a label if you're looking for help on how to actually do that we have a whole video
dedicated to that but besides that if you're a little frustrated you're on a journey to better
health and you're just not really sure what you're doing or you're not seeing the results you want
make sure you check the description of this video we've got a link to a free training
there that's going to walk you through our process which i believe is the simplest and
the most effective way to lose weight to get in shape and to just keep it off and do it in
a sustainable way so check that out but besides that make sure you subscribe to the channel if
you love this content you're looking for more keep being awesome and of course as always make sure to
eat smart move more sleep deep and be grateful for this moment i'll see you in the next video