How to Read Food Labels like a Pro Diabetic
As a diabetic, it is imperative to keep track of what you eat and how much you consume. Reading food labels become an essential part of living a healthy lifestyle with diabetes. Food labels provide critical information about the food items that you consume, including the nutritional values and ingredients.
However, it can be challenging to decipher the information on food labels, especially if you are new to reading them. In this article, we will go over how to read food labels like a pro diabetic. Let’s get started!
Understanding Serving Sizes
The first thing to understand while reading a food label is the serving size. Servings per container and serving size are the essential data to calculate the nutritional value of food. Usually, food labels emit serving sizes in grams and ounces, which can become confusing. Many times, the nutritional information on labels is based on a single serving of the product. For example, a single serving of cereal may be 30 grams.
It is essential to note the serving size, especially for individuals with diabetes. Consuming more servings than mentioned will lead to increased sugar intake, affecting blood glucose levels.
Ingredients List
After analyzing the serving size, it's time to scroll down to the ingredients list. The ingredients are listed in descending order by weight, with the largest components listed first. For diabetic individuals, it is vital to scan for sugars, be it natural or artificial.
Look out for sugar synonyms, including high-fructose corn syrup, glucose, fructose, and more. Avoid items containing enriched wheat flour, white sugar, and any item containing sugar listed as the first ingredient.
Nutrition Facts
The nutrition facts are the most critical part of the food label. Diabetes-friendly foods should be low in sugar and carbs and high in fiber, protein, and healthy fats.
Keep an eye on calories, fat, sugar, fiber while checking the percentage daily value (% DV) of nutrients like Vitamin D, Calcium, Iron, and Potassium. A high percentage daily value of any nutrient indicates that the food is high in that nutrient relative to the daily percentage intake recommended.
Added Sugar
Added sugar appears when the food is already naturally sweet. The consumption of added sugar is harmful to overall health, particularly for individuals with diabetes.
Limit food items with excessive sugar to avoid spiking sugar levels. Items with less than five grams of sugar per serving are considered diabetic-friendly. Items that seem to contain a high proportion of natural sugar, for example, fruits and milk, do not have harmful effects on your health.
Keep an Eye out for Sneaky Sugar
Certain products contain artificial sweeteners or sugar alcohols and claim low sugar content on the label. However, the sugar substitutes used in these products can sometimes cause an adverse effect on blood sugar levels.
Diabetic individuals must be cautious while consuming such products, and they are suggested to opt for products that don't contain sugar substitutes.
The Bottom Line
Reading food labels is essential to keep blood sugar under control and maintaining overall health. The above tips will help you make informed choices and control diabetes through diet. Remember to be cautious while reading food labels and avoiding foods that may harm your health.
In conclusion, reading food labels like a pro diabetic requires attention to detail and a basic understanding of the information present on the labels. Ingredients, serving size, Nutrition facts, Added sugar, and sneaky sugar are some crucial things to consider. By keeping the above points in mind, you will be able to make better food choices while managing diabetes.