The Nutrition Facts label and ingredients list found on packaged foods provides information to help you manage your diabetes and general health. Serving size and calories are listed first. For some foods, servings are defined by volume and weight; others, list number of pieces per serving instead of volume. Labels also list the amount of fat, protein, carbohydrates, sodium, cholesterol, vitamins and minerals by weight and by the percentage of the recommended daily allowance (RDA) based on a 2,000-calorie diet. The ingredients list tells you what is in a food, from largest quantity to smallest. By reading food labels, you can make wise food choices.
Step 1
Check serving size and calories. As a diabetic, it's important you reach and maintain a healthy weight. Knowing what constitutes a serving and the calories it contains is the first critical step in doing so. The U.S. Food and Drug Administration warns that many packaged items, such as beverages or small bags of chips, contain more than one serving even though they appear to be one.
Step 2
Check fat and cholesterol content. Fat has more calories than carbohydrates or protein, making limiting it key to weight control. Food labels list total fat, then break it down by fat type. Diabetes increases cardiovascular disease risk, so follow a heart-healthy diet by limiting saturated fat and cholesterol and avoiding trans fats.
Step 3
Check sodium content. The American Diabetic Association explains that while sodium does not affect blood glucose, excess sodium can increase blood pressure, another risk factor for heart disease. The RDA for sodium is 2,300 mg/day; for people over 40, African-Americans or people with hypertension, it drops to 1,500 mg.
Step 4
Check total carbohydrates, fiber and sugars. Calculating carb intake is important because carbohydrates raise blood sugar. The label lists total carbohydrates, then breaks that down by starches, sugars and fiber. Fiber helps diabetes control by slowing absorption of glucose. Because fiber is indigestible, if a serving of food has more than 5 g, subtract half the amount from the amount of total carbohydrates to get a more accurate idea of the carbs consumed in a serving.
Step 5
Read the rest. Check protein, vitamins and minerals, all of which are listed by both weight and RDA. These nutrients do not directly affect diabetes, but are important for your health in general. Read the ingredients list. Learn to identify ingredients you want to avoid, such as palm oil, as well as ingredients that are good for your heart and general health, such as whole grains.
Tips and Warnings
- Ingredients lists often contain scientific names for additives. If you do not understand what an ingredient is, look it up on the Internet or contact the manufacturer and ask.
- Packaged foods are generally processed. While they can be healthy in some cases, do not rely on them only. Instead, center your meals around whole foods as much as possible.
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