“The Diabetic’s Guide to Reading Nutrition Labels with Confidence”
Managing diabetes requires careful attention to what you eat, and understanding nutrition labels is a great way to stay in control of your blood sugar levels. Here are the most important points diabetic patients should focus on when reading nutrition labels:
1. Check the Serving Size
Serving size tells you how much the nutrition facts apply to. If you eat more than one serving, multiply the values accordingly. This is key for tracking carbohydrates and calories accurately.
2. Focus on Total Carbohydrates
Carbohydrates have the biggest impact on blood sugar. Look at:
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Total carbohydrates: Includes sugars, starches, and fiber.
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Dietary fiber: Helps slow sugar absorption; higher fiber is better.
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Added sugars: Should be minimized as they cause blood sugar spikes.
3. Limit Added Sugars
Added sugars are often hidden under names like corn syrup or sucrose. Look for “Added Sugars” on the label and choose foods with low or no added sugar.
4. Check Protein and Healthy Fats
Protein and healthy fats don’t raise blood sugar and keep you full. Choose foods with good protein content and healthy fats (like nuts, seeds, olive oil).
5. Watch Sodium and Saturated Fat
Diabetics are at higher risk for heart disease, so limit sodium and saturated fats to keep your heart healthy.
6. Use % Daily Value (%DV) as a Quick Guide
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5% or less = Low (good for added sugars, sodium)
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20% or more = High (good for fiber, protein)
Final Advice
By focusing on serving size, total carbs, added sugars, protein, fats, and sodium, you can make smarter food choices that help manage your diabetes and support overall health.