How To Read Food Labels for Diabetic-Friendly Choices
Food and Beverage
Understanding Food Labels For Diabetics
Let’s face it, Food choices play a big part in your successful management of your diabetes. Read on and learn how to decode food labels for your health and enjoyment.
Food labels can be confusing. Once you understand the basics you can breeze through the labels, and make a good choice.
There is so much information to digest in that little box on the back of food packages. Because of the new food labels, it’s easier for diabetics to make healthy food choices. With a good explanation, and direction, you can understand the facts presented on nutrition labels.
Did you know food labels can help you understand whether the calories you consume are empty? Meaning they come from added sugars and unhealthy fats or nutrient—dense protein, fiber and, vitamins. Yes, all of this and more is found on food labels.
At the top of the box is the number of servings per container. In this container, there are (8) 2/3 cup serving. This information is located directly above the number of calories per serving. They are measured, and not to be confused with portions. A portion is whatever you want it to be.
Calories the amount per serving. In this case, 2/3 cup has 230 calories.
% Daily Value indicates what percentage of a nutrient in a serving of food, determined by an average 2,000 calories per day diet.
Total Fat This label indicates 8g of total fat and 10% of an average daily diet. Saturated fat is 1g. Saturated fats are fats found in animal-based foods like pork, beef, full fat dairy, and coconut oil.
The remaining 7g of fat are monounsaturated, and polyunsaturated and are not required to be separated out. Some manufacturers list them to give credibility to their healthy food product.
Polyunsaturated oils are found in corn oil, peanut oil, soybean oil and sunflower oil and are good sources of omega-6 fatty acids. They are said to benefit heart health and blood sugar regulation.
Monounsaturated fats are found mostly in plant foods like seeds, almonds, cashews, avocados, pecans, peanuts and peanut butter, and oils from olives. They may lower bad (LDL) low density cholesterol and raise good (HDL) high density cholesterol.
Trans fat should be avoided. It is formed through an industrial process that adds hydrogen to (plant) vegetable oil and cause the oil to become solid at room temperature, and last longer as well. It is found in donuts, microwave popcorn, cookies, cakes, and pies
Cholesterol. There is no cholesterol in the product. Although some genetic and metabolic factors may require a diet lower in saturated fat and cholesterol, for the vast majority of people, saturated fat and cholesterol-rich foods can be included in a nutritious diet. Foods high in cholesterol include beef, pork, lamb, butter, full-fat dairy and processed meats like sausage.
Sodium aka salt. According to the (FDA) Food and Drug Administration, diets higher in sodium are associated with a risk of high blood pressure, and can raise your risk of heart attack, stroke, kidney disease and blindness. Limit your sodium intake to less than 2300 milligrams or 230 grams per day for adults. That is equal to about 1 teaspoon of table salt. Pink Himalayan salt contains slightly less sodium chloride than table salt. Be cautious.
Total Carbohydrates include starches, sugar, and fiber. This label has 37 grams of total carbs, with 4 grams of dietary fiber and 12 grams of sugar. 10 of 12 grams of sugar are added. Added sugar is important because you can tell the difference between naturally occurring sugar as in fruit or added sugar as in cookies.
Subtract 4 grams of dietary fiber from the total carb of 37, and you get 33 grams of carbs that can raise your blood sugar. Fiber can slow down the absorption of sugar. and improve glucose levels after eating a meal. Total carbs minus fiber is the number you have to work with in deciding whether to consume the product. Aim for a minimum of 3 grams of fiber per serving to start.
Protein also called amino acids, are a necessary nutrient found in every cell in the human body. Your body can’t make these proteins and must get them from foods you consume. Include beans, dairy products, eggs, meat and poultry, nuts and seeds, soy products and seafood. The average daily requirement for women is 45 grams and 55 grams of protein for men. That’s about two portions of meat, fish, or tofu per day.
Nutrients. The amount declared is listed on the package. You may want to add your own daily vitamins and minerals to subsidize your requirements.
Get to know the ingredients. Pay particular attention to banners on the front of packages that read fat-free, low fat, low sodium, and sugar-free. Some of these labels are misleading. They are meant to lure unaware consumers into buying products. Be prudent and always look at the label on the back of the package for the amount of a specific ingredient.
Click here for the Front-of-Package Nutrition Rating Systems by the National Library of Medicine. Very informative.
Another important fact is being aware of the ingredients list. They are in descending order by weight and amount. Pay close attention to the first 3–4 ingredients. They constitute the larger portion of what you are eating. If a sugar product is listed near the top, it may be an unhealthy choice. Pay attention to whole wheat vs. enriched grain. Look for an article on ingredients soon.
Yes, I know so much to learn. It takes time and it will come. Stay with us.
Click here the ingredients list by the (FDA) Food and Drug Administration. Very informative.
If overwhelmed, start slow. Cut out sodas, sweet teas and fruit drinks, or make salad dressing yourself. Start small and build up your choice muscles.
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