3 steps to read nutrition labels and eat healthier

3 steps to read nutrition labels and eat healthier

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    Step 1: Consider the number of Calories per 100g

    The most accurate way to compare different food items is to consider the number of Calories per 100g of food product. When it comes to weight management, considering foods with less calories per 100g will help you to choose foods that are lower in caloric content. Strawberries for example have around one third of the calorie content of bananas weight for weight (33 kcal per 100g, vs 89kcal per 100g for bananas!)

    Step 2: Choose foods with lower saturated fat and sugar content per 100g

    On the nutrition label, look at the rows for 'saturated fat' and 'sugar' and choose foods that have lower saturated fat and sugar content. Saturated fats and sugars can add to weight gain, raise cholesterol and increase the risk of heart disease and diabetes.

    Step 3: Fill your trolley with nutritious foods!

    Comparing labels is one thing, but filling your trolley with the right food types is another. To ensure the right foods end up on your plate, make sure to fill two thirds of your trolley with fruit and vegetables, and choose more lean meats such as fish.

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.