Life as continuous choice is an early revelation in the phases of the human being. In most cases, however, the weight of consequences that Jean Paul Sartre spoke of does not make itself felt until adulthood. A stage - that is also maturity - in which we begin to fill our own shopping cart. Facing the supermarket shelves requires the observation skills of a bird of prey, the knowledge of a scientist and the patience of a wise man. That, or read this brief guide to some "pitfalls" of food to not end up eating a sandwich starch, fighting an octopus or a squid is dipped in hummus without chickpeas carrots.
Olives that do not get fat (so much)
They are so tasty that there are even those who take them in an omelette. Its main nutrient? Fat, 70% monounsaturated (that is, one of the good ones).
What do you have to look out for ... If you are looking to adjust the kilocalories count (not always necessary, because they are rarely consumed in large quantities: 40 grams is the normal portion ), always opt for the green ones (they have half the calories of black ones, and the same reduction in lipids).
The premium value . Check the can thoroughly. There are three categories for olives: whole, pitted, or stuffed. Extra indicates minimal defects in texture, skin appearance and presentation (such as incomplete filling).
A healthy plant drink
From soy (legume drink) to almonds (from nuts ), to hemp (from seeds), the options are multiplying (there are also cereals, fruits and nuts). But not all of them are equally nutritious or taste equally good.
If you don't want to risk ... The palate usually opts for soybeans, due to its resemblance to cow's milk; it is the one that best stands the comparison if coffee is added. She also appreciates the one with rice and oats because they are very sweet. On the other hand, those of birdseed or spelled taste a bit like grass.
Watch out for ... added sugar. "That your choice has no more than between 2 and 4 grams per 100 milliliters", warns Arantza Muñoz, a senior technician in dietetics specializing in vegetarian nutrition. "And, in the case of cereals, the legend 'no added sugar' is not enough, because they already have a lot naturally, so people with diabetes or insulin resistance should not take them," he adds.
The premium value . That they come enriched with calcium and vitamin D, "thus equalize the nutritional properties of cow's milk."
The recurring error. Think that those of nuts are rich in protein and fiber, because everything is lost with the filtering. "If we want it as a substitute for milk, soy milk will always be the best alternative," the expert ditches.
The best packaged hummus in the supermarket
This cream is one of those processed that enjoy a good reputation. Manufacturers know this and shamelessly experiment with recipes, which add ingredients such as lentils, carrots and avocados. But where the classic is put ...
What do you have to look for ... The amount of chickpeas, which is indicated on the label. There are brands that reach 88%, but others racan and do not even reach 40%. "As a legume, it is an important source of high quality protein, and it has a very limited amount of fat", says Beatriz Beltrán, member of the Spanish Academy of Nutrition and Dietetics.
Be careful with ... Assuming that if it contains olive oil among its ingredients it is the best option. According to Beltrán, you have to opt for the one with more fiber and less fat . "Unless it is 100% extra virgin olive oil."
Fear not… The strange acronyms that appear at the bottom of the ingredient list. There is no evidence that additives such as E-202 should keep us away from their consumption, as determined by rigorous official agencies.
An authentic York ham
Distinguish between cooked ham, cold cuts and lean pork, if only because one of them can even carry meat from other animals ...
What are we talking about. Packaged York ham is, in its orthodox version, cooked sliced meat that comes from the rear of the pig. According to the Spanish Food Composition Database, it is rich in salt and protein, it only contains 3% fat. It barely exceeds 115 calories per 100 grams.
The impostors. There are products that, with the same appearance, are actually lean pork and cold cuts from ham, shoulder or lean itself (with added starch in the case of the latter three). The law allows the sausage to be shipped in all these formulas, as long as it is indicated on the package.
What do you have to look at ... In the appearance of three magic words: Extra Cooked Ham. The names Extra Cooked Palette, Cooked Ham or Cooked Palette also bear a certain resemblance to the original recipe.
The premium value . That the percentage of meat is as high as possible. "As a general rule, it is usually 50%," says Aitor Sánchez, author of the book and blog My diet is limping. But there are packaged brands that are around 80%.
The false friend. The "extra juicy" claim, as it usually has nothing to do with the quality of the ham, but only indicates that agents capable of retaining water have been added , explains food technologist Miguel Ángel Lurueña.
Bitter coffee or coffee with a little more caffeine
It is often thought that the darker it is, the more bitter and caffeine-laden it is. But it's only half true.
You have to look at… The type of roast: natural, roasted and mixed. If you want it more loaded, opt for the natural roast, with 0.7% caffeine. In the roast, darker and bitter due to the caramelization of the sugar during roasting, the caffeine content is slightly lower.
How to boost it at home. If you opt for bitter coffee and you prefer it with milk, make sure that it is boiling when you pour it, as it enhances the nuances. Attention to the infusion time; no matter how watery it is, if it is made slowly (stew or squid) you could end up spending the night awake, as the caffeine is released with the water. If you are looking to get like a motorcycle, do not discard the coffee grounds with the type of natural roast (yes: do not expect anything exquisite).
To find a cheese that is ...
This food has existed since time immemorial and the expertise of generations of Spanish cheesemakers has made us experts in the art of making cheese. What could go wrong when choosing? Well, much of what is sold packaged is nothing more than starch ...
What do you have to look at ... You have to put the word "cheese" on the package. Sometimes it is replaced by descriptions such as "for gratin" and "sandwich" ... The packaging plays with the image of the product and simply adds the utility it is looking to give it, but never mentions that what they want to sell you is cheese . If you look at the ingredients you will see that it mainly contains starch, water, vegetable fat and whey.
Be careful with ... The grated, a product in which these tricks are common. The law establishes that, in these preparations, the quantity of cheese must be at least 35% (from 60%, in the rest of the products). Substitutes tend to use fewer natural microorganisms and contain a greater amount of industrial fats. Reading the label is not wasted time.
... and an octopus that is not a 'fake'
Having Galicia so close at hand, that one has to learn to differentiate the octopus from the potón ...
What do you have to look at ... Again, on the label. Especially if it is sliced, as in the case of the tentacles, since the appearance is the same as the giant Pacific squid or jellyfish . Both are edible and healthy, but the octopus wins by a landslide. It is also more expensive.
Be careful with ... Once the species has been identified, if you are going to buy it fresh, know that it takes some skill in the kitchen to gut it and that the amount you buy will be reduced after cooking (with a 1.5 kilos specimen there is enough for 4 servings).
Don't despise… Chilled and frozen options. The first avoids cooking, and it is not always easy to get it just right. In the second it is clean and it is easier to cook, since the breakage of fibers softens the product.
A hand moisturizer for these times
Washing our hands so frequently takes its toll on the outermost layer of the skin, which weakens and leads to the appearance of wounds and skin. Doctors know it well.
What do you have to look for ... The basic ingredients appear: they are listed in the INCI, the equivalent of food labels in cosmetics. According to Cristina Carvajal, chemist and author of the book Cosmetic Intelligence (Arcopress), to have silky hands these are the essentials: moisturizers (oils, esters or silicones), occlusives (such as shea butter, waxes or ceramides), emollients (sorbitol and silicone: calm the stinging sensation) and moisturizers (glycerin, urea and hyaluronic acid).
The premium value . There are ingredients that speed up repair , and you have to deliberately look for them in the pot. Namely: panthenol (or provitamin B5), bisabolol, vitamin E and rosehip. Legends "healing" or "repairing" bode well.
Don't be afraid of ... Any reference to chemistry. What's more, for a moisturizer to penetrate the skin well, it needs a lot of these processes, according to Lorea Bagazgoitia, a member of the Spanish Academy of Dermatology and Venereology. And, the more research, the more likely it is that the formula will carry delayed-action technologies so that the effects of the cosmetic last longer. Yes, ahem, you have to pay for it.
A hydroalcoholic gel that protects
They are the perfect solution to disinfect your hands when you do not have soap and water. But not all hydrogels kill the SARS-CoV-2 coronavirus .
What do you have to look at… “ You have to know how to differentiate if you want to clean your hands or disinfect them. To end the virus it is important to use an antiseptic solution ”, urges the dean of the Madrid College of Chemists, Ricardo Díaz. To do this, the first thing is to verify that it belongs to the category of biocides and has a concentration of at least 70% alcohol. Then it is enough that it has water and glycerin.
Be careful with ... If you have eczema, hypersensitive or atopic skin, in which case, both the chemist and the dermatologist José Manuel Carrascosa agree that you should look for a solution that does not affect you so much, "with the lowest possible percentage of alcohol, plus protective gels and according to your needs ”.
For the rest ... None of the trinkets that manufacturers add are strictly necessary, such as lemon scent, oils or aloe vera to give a gelling sensation or complementary antiseptics such as belfaconium chloride, which what they do is raise the price.
