Have you ever picked up a packaged food, looked at the nutritional information, and sat there more confused than before? You're not alone. Nutrition labels can be extremely confusing, especially when combined with claims like "reduced fat" and "low cholesterol." However, understanding how to read food labels is important, especially for people with diabetes. Knowing how nutrition information impacts health can help you make educated decisions on diabetes management and long-term health. So, to give you more information regarding nutrition labels and diabetes, here's what you need to know.
Diabetes Education: Understanding Common Label Claims
Before getting into the ingredients, it's important to keep an eye out for any claims on food packages. You may see a food that says "low fat" or "low cholesterol," but does that mean it's a healthy option? They can help point you in the right direction but remember that "low fat" may mean more added sugar to compensate for a decrease in taste. Labels can help you clarify these distinctions. Some of the definitions for these types of label claims are as follows:
- Fat-Free — Less than 0.5g fat
- Low Fat — 3g of fat or less
- Reduced Fat — At least 25% less fat than the regular product
- Sugar-Free — Less than 0.5g sugar
- Reduced Sugar — At least 25% less sugar than the regular product
- Cholesterol Free — Less than 2mg cholesterol and 2g or less saturated fat
- Reduced Cholesterol — At least 25% less cholesterol than the regular product and 2g or less saturated fat
- Low Calorie — 40 calories or less
- Light — 1/3 fewer calories or 50% less fat than the regular product
- Low Sodium — 140mg or less of sodium
- Very Low Sodium — 35mg or less of sodium
- Sodium-Free or Salt-Free — Less than 5mg of sodium
- Unsalted — No salt was added during processing
- Light in Sodium — 50% less sodium than the regular product
- Reduced Sodium — At least 25% less sodium than the regular product
- Good Source of Fiber — Between 2.5g and 4.9g of fiber
- High Fiber — 5 grams of fiber or more
As you can see, the wording can be a bit confusing. That's why reading the label is the best way to make healthy food choices to help manage your diabetes.
Understanding Key Nutrition Facts Listed on the Label
Nutrition labels allow consumers to make the best choices for their health, but what does everything mean, and how can you determine if it's good? Here's a breakdown of each item to help you make sense of food labels.
Serving Size
Understanding the portion size is the first step to deciphering any nutrition label. Nutrition facts label the amount of each macronutrient, mineral, or additive in one serving. For people with diabetes, serving size is particularly important because it helps you accurately track your intake of carbohydrates, fats, and other nutrients.
Be cautious and pay special attention to the serving size. Many packaged foods list deceptively small portions to make their nutritional stats look more favorable. For example, a small bag of chips might list a serving size as “half a bag,” meaning eating the entire bag doubles all the listed values. Always adjust nutrition values based on the serving of the food you consume.
Amount Per Serving and Percent Daily Value
The “Amount Per Serving” gives the exact quantity of nutrients, while the Percent Daily Values (%DV) show how much a serving contributes to a daily diet based on 2,000 calories. For people with diabetes, %DV is a good general guide but may need adjustment based on personalized dietary needs.
Focus on the %DV for nutrients like fiber, sodium, and saturated fats. Look for foods high in fiber (20% or more) and low in sodium (5% or less), as these can help stabilize blood sugar and support cardiovascular health.
Calories
Calories measure the energy provided by food. For diabetes management, understanding calorie intake is essential because it influences weight control and, in turn, insulin sensitivity. Pay attention to the total calories and where they come from (carbs, fats, or protein). Foods high in "empty calories" from sugar and unhealthy fats can spike blood sugar levels and provide little nutritional benefit. Instead, fill your meal plan with nutrient-rich foods that give you sustainable energy.
Total Fat
The total fat section lists all fats in the product, but it’s broken down into types—saturated fat, trans fat, and sometimes unsaturated fat. While fats are essential, some are better for diabetes management than others.
- Saturated Fat — High levels can raise cholesterol, increasing the risk of heart disease. Aim for foods low in saturated fat.
- Trans Fat — Avoid entirely, as trans fats can worsen insulin resistance and elevate bad cholesterol (LDL).
- Unsaturated Fats — These are "good fats" that can support heart health. Nuts, avocados, and olive oil are excellent sources.
Cholesterol
While cholesterol intake might not directly affect blood sugar, high levels can increase the risk of cardiovascular complications, common in diabetes. Foods with "Cholesterol-Free" labels are good choices, but check saturated fat content, as they often go hand in hand. Limit your daily intake to under 300 mg or whatever your dietitian recommends.
Sodium
Excess sodium can contribute to high blood pressure, which can also increase the risk of heart disease. Instead, choose foods labeled "Low Sodium" or "Very Low Sodium" and aim for less than 2,300 mg of sodium daily—less if your healthcare provider suggests it. It's also important to be mindful of hidden sources of sodium in processed and canned foods, even those that don’t taste salty.
Total Carbohydrates
This is arguably the most critical section for people with diabetes, as carbohydrates have the greatest impact on blood sugar levels. Total carbohydrates include starches, sugars, and fiber. Pay special attention to the following:
- Net Carbohydrates — This is the total carbs minus fiber and sugar alcohols, as these components don't significantly raise blood sugar. Use this calculation for accurate carb counting.
- Simple Carbohydrates — These are found in sugars and can cause blood sugar spikes. Limit foods high in added sugars.
- Complex Carbohydrates — These are found in whole grains, which digest more slowly and have a gentler impact on blood sugar.
Dietary Fiber
Fiber is a carbohydrate, but it doesn't spike blood sugar. High-fiber foods help slow digestion, promote satiety, and improve glycemic control. This makes fiber beneficial in diabetes meal plans. Look for foods with at least 3-5g of fiber per serving to support blood sugar stability and about 25 to 30g per day.
Sugars
The "Sugars" section of the nutrition label is one of the most important for people with diabetes, as it directly impacts blood glucose levels. This section includes both naturally occurring sugars, like those found in fruits and dairy, and added sugars, which are often the primary concern. When consumed in excess, added sugars can lead to rapid blood sugar spikes, weight gain, and increased insulin resistance.
However, sugar is often disguised under different names, so check the ingredients list for terms like:
- High-fructose corn syrup
- Cane sugar
- Dextrose
- Sucrose
- Fruit juice concentrate
Natural sugars should also be counted, as they can still impact blood glucose levels. Make sure you're tracking things like honey, coconut sugar, agave sugar, and added sugars.
Sugar Alcohol
Often found in sugar-free products, sugar alcohols like sorbitol, mannitol, and xylitol provide sweetness without a significant impact on blood sugar. However, consuming large amounts can cause gastrointestinal issues. Always monitor your body's response to sugar alcohol.
Protein
Protein is a critical macronutrient for everyone, but it is especially important in diabetes management. Not only does protein support muscle maintenance and repair, but it also helps stabilize blood sugar by slowing down the digestion of carbohydrates. Including a source of lean protein in every meal or snack can prevent rapid blood sugar spikes and help you feel fuller for longer.
For people with diabetes, choosing the right type of protein is essential. Opt for lean sources like poultry, fish, eggs, tofu, or legumes, which are rich in nutrients without being high in saturated fats. Fatty cuts of meat or processed options like sausages and hot dogs often contain unhealthy fats and hidden sugars, which can negatively impact both blood sugar and heart health.
Additionally, pay close attention to protein bars, shakes, and snacks marketed as "healthy." While they may boast high protein content, many are loaded with added sugars or artificial sweeteners that could destabilize blood sugar.
List of Ingredients
The ingredients list is where you'll find the hidden culprits. Ingredients are listed in descending order by weight, so if sugar is one of the first items, the product is likely high in added sugars. Look for terms like "high-fructose corn syrup," "dextrose," or "maltodextrin," which indicate hidden sugars. Avoid overly processed foods with long ingredient lists filled with unrecognizable chemicals.
To support a healthy lifestyle, Byram Healthcare carries a range of continuous blood glucose monitors and diabetes management products. We also have programs available for diabetes support and educational materials to help you build a framework for comprehensive care.
