Nutrition labels are valuable tools that offer information about packaged foods. For individuals with diabetes, these labels provide essential data to track carbohydrate intake, sugars, fiber, and other nutrients. Diabetes management often involves monitoring carbohydrate intake to help regulate blood sugar levels. By reading the nutrition label, you can identify the total carbs and the specific types of carbohydrates present in a food product. By understanding the nutrition label, you can make informed decisions about food purchases and select options that align with your goals. Comparing different foods can empower you to choose healthier alternatives and make adjustments to your meals accordingly.
Now, this doesn’t mean that you have to spend an extra hour in the supermarket reading labels! Once you have a better understanding of how to read a label, you can use these skills to quickly compare products and see what the best options for you are at the supermarket. Having this education will make you a more informed and confident shopper, allowing you to better understand how certain foods may impact your blood sugar levels.
Decoding the Nutrition Label
When examining a nutrition label, there are several key aspects to consider:
Serving Size and Servings Per Container
Pay attention to the serving size and the number of servings per container. This information will help you determine the actual amount of food you consume and calculate the nutrient values accordingly. The values on the label are for 1 serving, and so if there are 4 servings per container and you ate half of the container, you would want to multiply the numbers on the label by 2 to better understand what you just ate. Similarly, if the serving size is ¼ cup and you just had 1 full cup of that food, you would want to multiply all of the numbers on that label by 4.
Carbohydrates
Blood sugar levels are most influenced by carbohydrates. Examine the breakdown of dietary fiber and added sugars as well as the total amount of carbohydrates. Added sugars can increase blood sugar quickly, while fiber is beneficial for regulating blood sugar levels and supporting healthy digestion.
We recommend limiting added sugars to less than 10% of your total energy intake per day, and not having more than 6 teaspoons (or 25 grams) of added sugar per day. Now when it comes to carbohydrates, recommendations vary from person to person, and there is no limit or set amount of carbs everyone with diabetes should eat. It’s important to work with a dietitian and/or your doctor to determine what the right amount of carbs is for you.
Total Fat and Saturated Fat
Current guidelines suggest limiting saturated fat intake to no more than 10% of total daily calories. However, individualized recommendations may vary depending on factors such as personal health conditions, overall heart disease risk, and your very own healthcare treatment plan. It’s important to work with a registered dietitian who can provide personalized advice based on your specific needs and goals.
In addition to limiting saturated fat, which can be found in foods like red meat, cheese, coconut oil and full-fat dairy, it is also recommended to focus on consuming healthy fats, like monounsaturated fats and polyunsaturated fats. These can be found in foods like avocados, nuts, seeds, and fatty fish and have been associated with improved heart health and overall well-being.
Sodium
People with diabetes are at a higher risk for high blood pressure, so it’s important to be mindful of sodium intake. Review the sodium content on labels and choose foods with lower sodium levels per serving. Aim for less than 2,000 mg of sodium per day and adjust based on your health needs and underlying conditions.
Some people, such as those with certain kidney or heart conditions, may require strict sodium restriction as advised by their healthcare provider. When reading a nutrition label, keep in mind that the sodium content listed is for one serving of the food. If you consume multiple servings, the sodium intake will increase accordingly.
Be mindful of the serving size, and calculate your sodium intake according to your portion size and the number of servings you consume. It’s also important to note that food products can vary significantly in sodium content. Some may have high levels of sodium, while others may have lower levels or even be labeled as low-sodium or sodium-free.
Comparing different products and choosing those with lower sodium content can help you make more informed and healthier choices. Choosing fresh or minimally processed foods and avoiding high-sodium processed foods like fast food, canned soups, packaged snacks, and salty sauces will help to limit your intake.
% Daily Value
The “% Daily Value” column provides the percentage of each nutrient in one serving relative to the recommended daily intake. It allows you to see how the food contributes to your overall daily nutrition needs. For example, if one serving of a particular food has 35% saturated fat, then this is a food you may want to reconsider buying. Alternatively, if you see a food with over 10% of vitamin levels that is relatively low in sodium and saturated fat, then this may be a healthy option for you.
Remember that these values are based on a general 2,000-calorie diet and can vary depending on your individual caloric needs. The information on nutrition labels, including the “% Daily Value,” can be a useful tool for monitoring nutrient intake. However, it’s important to customize your diet according to your specific health needs and consult with a registered dietitian for personalized guidance.
Reading nutrition labels doesn’t have to be intimidating. By understanding serving sizes, total carbohydrates, fiber, sugars, fats, sodium, and other nutrients, you can make healthier choices for managing your diabetes.
At first, it might feel daunting and unreasonable to read every nutrition label and make sense of it, but we promise it will get easier over time. And remember, this isn’t something you have to do alone! You can always consult with one of our expert dietitians for personalized guidance. Armed with the knowledge on how to read a nutrition label, you can confidently select foods that support your diabetes.
Leave a Reply