Healthy or Junk? Smart Grocery Haul for LUNCH and BREAKFAST Foods | Ronan Oliveira

Hello there. Did you know that the frozen broccoli in this bag have actually more nutrients than the fresh one? That again, in the grocery shop. I guess you're gonna be surprised with the grocery hacks that I want to give you in this video that will help you make healthier choices next time that you come to the grocery shop. The number one is this difference. I want to ask you, when you come to the grocery shop, do you get more fresh vegetables or do you get more frozen vegetables? Let me know in the comments because I want to know the rat. It turns out that when you get a frozen vegetable and you cut it and you bring to the grocery shop, it takes a few days for this process to happen. And then it sits there for maybe one or two days and then you buy it and you take it home and you don't eat all the vegetables straight away once you come back from the grocery shop. So maybe it sits in your fridge for maybe one or two more days. And after maybe five or six days, some vitamins start to degrade as opposed to the frozen ones that they are frozen straight away after they are cut. And so when you freeze something, you stop time. And that degrading of the vitamins doesn't help, doesn't happen. And there's a study even that shows that compares the different types of fruits and vegetables and their nutrient value. And they found that in broccoli, when it's frozen, it has a higher amount of B vitamins in comparison to the fresh ones. This is not to say that fresh vegetables are worthless. They are super good for you. But it's probably a very smart idea next time that you come to the grocery shop to get a combination of fresh and frozen fruit and vegetables. Just bear in mind when you want frozen vegetables, you want a pure amount of vegetables without any sauce or any additives to it, and you'll be good. In the dairy section, you're looking for high protein products. So I'm going to go for a yogurt, for example, and I'm gonna pick this one. You know, it has a ripped guy in the label and it says protein yogurt. Oh, okay. That may be a really good thing. First, let's take a look at the amount of protein per serving that this yogurt has. So here we have 100 grams of yogurt containing more or less 9.2 grams of protein per each. 100 grams. So that's the product that I'm getting. If you look at the ingredient list, this is when things start to get a Little bit more sketchy. You know, you have here water and milk and black currants. That's fine. And then my fourth ingredient is modified starch. And then I have a couple of sweeteners like sucralose and also some artificial and natural flavorings. So this is probably not the best option. Even though it looks fit, it looks protein and stuff like that. But who is really winning in the protein game from your yogurt section is your Greek yogurt. The first thing that you see here is that from the ingredient list, you don't have any of the starch, any of the flavoring or the sweeteners. And then you go to the protein section and you see that 100 grams of this Greek yogurt has actually 10 grams of protein. There is more protein than the protein yogurt that is branded as a feed product. So picking up the Greek yogurt in the dairy section is a much healthier, much better option. Here we are in the fruit juice section. This is a section that is preferred for a lot of people who stopped drinking soda because I don't want to drink Coke anymore. So I'm going to go for something a little bit more natural. I have an issue still with that because fruit juice looks like a very healthy thing. It's fruit after all. Right. This natural sugar, there's no added sugar to it. But first, I wanted to take a look at the quantity of fruit or the quantity of sugar that you have. So here I have a bottle that you probably drink over the course of maybe like one hour or so. I'm going to make orange juice after this, and we're going to count how many oranges it takes for us to make a bottle of orange juice. So let's go. 1, 2, 3, 4, 5, 6, 7, 8. When you go eat an orange as a dessert, how many oranges do you eat? Do you get one from the fridge and eat that, or do you get eight oranges? For you to have an idea, this is what eight oranges look like. 1, 2, 3, 4, 5, 6, 7, 8. This is not the amount of oranges that you have in an afternoon. A little bit after lunch, maybe you're going to have this, or maybe if you're really hungry, you're going to have two. So when you are juicing it, you are not only increasing the quantity as you're also depleting all the fiber. You're letting all the fiber and all the things that make you absorb this sugar slowly. This bottle of orange juice may have up to 12 to 15 teaspoons of sugar. So imagine filling this up with water and then go 1, 2, 3, all the way to 12 to 15. You don't usually do that, but this is what it contains, because it contains almost 10 oranges in one single bottle. So this is why it's not a good option. If you want fruit, get the fruit itself. Instead of getting orange juice, get orange. Instead of getting apple juice, get apples. Then you say, all right, I'm not gonna have orange juice or fruit juice anymore. I'm gonna have something that looks a little bit more healthier, like a ginger shot. I have ginger tea in the morning. This must be amazing. So let's go for this now. Looks great from the label. Let's look at what it has in the ingredient list in the nutrition facts. I'll put my phone to translate this from Estonian to English. And what you will see from the ingredient list straight away is that the main ingredient is not ginger. It's apple juice. So your lovely ginger shot is actually a bunch of apple juice with a third of ginger. It's not exactly the product that you were hoping it would be. If you look at how much sugar, let's say how much sugar it has per serving, the nutrition factors are showing that 100 milliliters of this beverage has 12 grams of sugar. This is more or less three teaspoons. But here's the kick. It's showing 100 milliliters as a serving. As if you would have this bottle and divide. This bottle is half a liter. So this is supposing that you're gonna have a fifth of this bottle today, and then a fifth tomorrow, and then a fifth the other day, which is actually maybe not. What are you gonna do if you're hanging out with someone and drinking this while watching a movie? You can drink the whole thing during one single movie. And so what you need to do is to multiply this by 5 inside of this bottle instead of 12. We actually have 60 grams of sugar inside of this bottle. So this is more or less 10 to 12 teaspoons. That doesn't change much from the orange juice that you are now avoiding to bring. Here's the section with granolas and cereals. And if you are trying to make a healthy choice in supermarket, you already know that you don't want the processed cereal. So then you go, okay, let's go for granola, right? This one has quinoa. It has raspberry and flaxseeds and coconuts and hazelnuts. Sounds like a good idea. But there Are a couple of things with granola that makes it not the smartest choice. One is a huge combination of sugar and oil. The same thing. Let me show you what I mean. If you look at the ingredients here, the first thing that is going to see is that in the first row, the third most abundant ingredient of granola is sugar. And after sugar, you also have fructose. So you have sugar plus sugar. So there is not the second most abundant perhaps of the of the ingredients. And when you look at the nutritional value, you see that 100 grams of this granola has a huge amount of carbohydrates, 52 grams. Half of this serving is pure carbohydrates. And out of that 13.4 grams is just purely sugar. The issue here is that granola is not a bunch of cereals, but they are clumped together with oil. This one specifically with sunflower oil. That combination of high sugar with also fat, some type of fat or oil makes your brain crave a type of product because it has two types of fuel in one single serving. It has fat and it has sugar. It makes it harder for you to stick to the serving that is written down in the nutritional values. So not only you're getting a lot of sugar and also sunflower oil that you don't want, you're also getting that combination that makes you overeat this type of product. Probably not the best idea what you want instead. If you want some type of cereal, go for an oatmeal. Get not the instant but the whole steel cut oatmeal and mix that with some fruit or mix that with some Greek yogurt and that increases the amount of protein, decreases the amount of sugar. It makes up for a delicious and much healthier option for you to bring home. Here's a question for you now. What are some of the options in this video that you didn't know there were healthier options and you want to implement this next time that you do grocery shopping? And what are options? Healthy options that almost no one knows but you do and you choose them when you go do your grocery shops. Let me know in the comments because I'm also curious to know not only what you learned, but also some some of the things that this video is missing. I would love to talk to you in the comments and I see you in the next video. Lentil chips is suitable for vegans, although you say it may contain traces of milk, so I don't know how that works.