My Fruitive Challenge: Day 100 — Fat Content

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In Chapter 3 of The Engine 2 Diet, Rip Esselstyn emphasizes the importance of reading food labels. While it's common sense to check labels to ensure products are healthy, Esselstyn highlights that labels often lack critical information. Here’s a paraphrase of his key points:

Rule One: Be Skeptical of Marketing Claims

Marketing terms like "2% fat," "reduced fat," "fat-free," "healthy," and "natural" can be misleading. These phrases might not mean what you think they do.

Rule Two: Study the Nutritional Facts and Ingredients List

Always read the nutrition facts and ingredients list of every product.

Companies can make a product seem healthier than it is.

For instance, a drink labeled "2% fat" might actually contain more than 30% fat based on its calorie content.

Let's break down the fat content in milk as an example:

  • 2% Milk: One cup (244 grams) contains 5 grams of fat.
  • On a weight basis, this is 5g/244g = 2% fat.

However, in terms of calories, the 5 grams of fat contribute 45 calories out of the total 120 calories in a cup.

Therefore, the percentage of fat calories is 45/120 = 37.5%. 

This 37.5% fat content is quite different from the 2% fat label on the carton.

  • 1% Milk contains about 25% fat by calorie content.
  • Whole Milk Contains about 51% fat by calorie content!

Manufacturers often avoid marketing their dairy products based on calorie percentages because it reveals a much higher fat content than the weight percentage suggests.

By understanding these rules, you can make more informed decisions about the food you consume.

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