I am Miranda Graham, an American plant based physician living and practicing medicine in Costa Rica. These are a few tips for knowing what ingredients to look for and what to avoid on a WFPB diet.
When looking at packaged food, the main things we need to take into consideration are:
-Ingredients listed on the packaging
-Serving size and how many servings there are in the package
-Carbohydrate to fiber ratio: Under 10 is good, under 5 great.
-Fat and what type of fats it has
(polyunsaturated fats are the best, especially omega 3 fatty acids, monounsaturated fats are good, saturated fats should be avoided in large amounts and trans fats should NOT be consumed.)
-The % of calories that come from fat
-Cholesterol (all plant based foods are cholesterol so if something has cholesterol, it comes from animals)
You should not be so concerned with the amount of calories coming from foods that are high in complex carbohydrates (starches and fiber) and low in fat. to:.