How to Read Nutrition Labels When You Have Diabetes
The front of a package markets; the Nutrition Facts panel enables comparison. For glucose, start with serving size and total carbohydrate.
Step 1: serving size and servings per container
Every number applies to the listed serving. If a package contains two servings and you eat all of it, double calories, carbohydrate, sodium, and other values. A label serving is not necessarily the amount recommended for you.
Step 2: total carbohydrate
Total carbohydrate includes sugar, starch, and fiber. For carbohydrate counting, use this number and the actual number of servings. Do not judge food by “sugars” alone: a product with no added sugar may still contain substantial starch.
Step 3: fiber and added sugars
Fiber supports fullness and often accompanies less refined foods. Added sugars distinguish sugar introduced during processing from naturally occurring sugar. As a general guide, the FDA calls 5% Daily Value or less low and 20% or more high.
A 30-second comparison
Compare equal amounts: first total carbohydrate for the portion you will eat, then fiber, added sugars, sodium, and saturated fat. Check ingredients for syrups and refined grains, while remembering that the ingredient list does not show quantities.
Frequently asked questions
Should I subtract all fiber to calculate net carbs?
Not always. Rules and individual effects vary; if counting carbs for insulin, follow your team’s method.
Does sugar-free mean carbohydrate-free?
No. It may contain starch or other carbohydrates; check total carbohydrate.