Nutrition labels are important tools in planning meals.
For people with diabetes ““ or people who cook for diabetics ““ the nutrition facts on all packaged foods list calories, fat, salt and carbs ““ all the things that need to be taken into consideration when planning a healthy diet.
The American Diabetes Association offers these tips for getting the most out of the information on the labels:
- Find out what the serving size is, and how many servings the package contains. All the nutrition information (calories, fat, etc.) is based on serving size, and if you eat the whole package, you need to multiply the calories, carbs, etc., by the total number of servings the package contains.
- Use the per-serving information to compare similar types of foods to help determine which option is best for you.
- All the stuff you want to limit ““ carbs, calories, fat and salt ““ is listed at the top of the label. Use the information to help plan out your menus for the day and the week to stay on track with your eating plan.
- Calories count, especially if you’re trying to maintain your current weight, or drop a few pounds. Your dietitian can help you determine how many calories a day you should be eating, based on your age, current weight and activity level.
- Carbohydrates also count ““ all of them. The nutrition label will break down carbs to tell you how much sugar the item contains, but you want to base your decisions on the “total carbohydrate” tally on the label, not just the sugar.
- Fiber is your friend. It helps you feel fuller, and also helps the digestive process. Most Americans only get about half the fiber they need every day, so check the total fiber count to help make healthier choices.
- Sugar alcohols (also known as polyols) are used in place of regular sugar to sweeten foods. They have few or no calories, and are often listed as xylitol, sorbitol or mannitol. But though they’re sugar-free, they’re not carbohydrate-free, so you’ll need to check the item’s total carbohydrate count.
- Total fat, saturated fat and cholesterol: Not all fats are bad for you in terms of clogging your arteries, but all fats are high in calories, so you want to limit high-fat foods in general. It’s especially important to limit foods high in saturated fats to help protect your heart health.
- Sodium, or salt, doesn’t affect blood sugar levels. But it can contribute to water retention, which can be a problem if you have kidney disease or if you have high blood pressure. Current guidelines recommend keeping your total sodium intake to 2,300 milligrams or less per day.
- Information about net carbs and other claims about “digestible carbs” or “impact carbs” is starting to show up on many products, but these terms don’t have a clear definition from the Food and Drug Administration, which oversees food labeling, and it’s hard to know how accurate the claims are. The American Diabetes Association recommends sticking to the total carbohydrates count listed on the food label as the most accurate way to measure your intake.
