Reading Nutrition Labels for Diabetes Management: A 12-Step Guide

12 Steps to Decode Labels

1. Serving Size: Note the listed serving; adjust values if you eat more.
2. Calories: Higher calories may impact glucose more.
3. Total Carbohydrates: Includes sugars and fiber. Watch added sugars (sucrose, glucose, HFCS). Choose high-fiber foods to slow absorption.
4. Sugars: Limit high-sugar items to avoid rapid spikes.
5. Saturated & Trans Fat: Minimize to reduce heart disease risk.
6. Sodium: Monitor if you have hypertension.
7. Protein: Adequate protein slows digestion, stabilizing glucose.
8. Ingredient List: Check for allergens or unwanted additives.
9. Daily Values (%DV): Use to gauge how a food fits your daily limits (saturated fat, sodium, sugar).
10. Compare Products: Evaluate similar items for healthier choices.
11. Health Claims: Verify "sugar-free," "low-sugar," "whole grain" claims by reading the full label.
12. Consult a Professional: For personalized advice, see a registered dietitian or your healthcare provider.

Using these steps consistently helps you make informed choices for better blood sugar control.