Vegetable oil Spreads

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Devi Gajendran (Lead Clinical Nutritionist @truthin) 

This category majorly comprises of eggless mayonnaise. Eggless mayo is really just eating oil in another form! It's a mix of oil, water, and some extras to hold it all together. So when you spread it on your sandwich, remember, you're just adding a fancy version of oil to your bread!

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TruthIn GPT

Choose vegetable oil-based spreads with healthy oils like olive or avocado, and check for low trans fats.

Fruit-based spreads

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Devi Gajendran (Lead Clinical Nutritionist @truthin)

Fruit-based spreads like jam are favorites across all age groups, but it's important to be mindful of their sugar content. On average, 20 grams of jam contains 10 grams of added sugar. Consuming just two tablespoons of jam can result in exceeding 20% of the daily recommended value for added sugars.

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TruthIn GPT

Choose fruit-based spreads with high fruit content and minimal additives for a healthier, more natural flavor.

Non-dairy milk

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Devi Gajendran (Lead Clinical Nutritionist @truthin)

Soy milk is a standout among non-dairy milks like oat, almond, and millet due to its high protein content—over 6 grams per 200ml serving. This makes it an excellent choice for those needing more protein, particularly vegans and vegetarians, as it provides essential amino acids crucial for muscle repair and overall health.

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TruthIn GPT

Choose non-dairy milk that complements your nutritional requirements, checking for added calcium and vitamins.