Carbohydrates, or carbs, come in several different forms: sugars, fibers and starches. The basic building block of carbohydrates is one sugar molecule. Fibers and starches are made from chains of sugar molecules that connect in different ways to create different properties. Some fibers are soluble. They regulate blood sugar and lower cholesterol. Other fibers are insoluble and prevent constipation. Simple sugars provide quick energy but do not contain any nutritional value, while you'll gain vitamins and minerals from fibers and starches. Nutrition labels tell you the amount of total carbs, fiber and sugars.
Step 1
Find the Nutrition Facts label on the food package, and read the first line that defines a serving size. The nutritional values on the label are for that specific portion.
Step 2
Notice that the label lists nutrients, followed by a number and then a column on the right labeled "percent of daily value." The number represents the amount of the nutrient, and the percentage tells how much of the total daily requirement for that nutrient you'll get, in one serving. This percentage is based on consuming 2,000 calories a day, so your percentage may be more or less, depending on how many calories you eat.
Step 3
Locate the sixth line that states "total carbohydrates." The number of total carbohydrates in grams represents the complete amount of all carbs -- starches, fiber and sugar -- in the food. This number can be compared with the Institute of Medicine's recommended daily intake for total carbohydrates of 130 g/day, or you can look at the percent of daily value on the label to get a quick indication of how much of your daily carbs you're eating.
Step 4
Read the next line to learn the grams and daily value of dietary fiber. The nutrition label does not tell you which type of fiber is in the food. Most grains, beans, fruits and vegetables contain both types, but beans and vegetables are good sources of both. Oat bran and fruits are higher in soluble fiber, and whole grains are better sources of insoluble fiber. The daily intake for fiber is 38 g for men and 25 g for women.
Step 5
Drop down to the next line to find out how much sugar is in one serving of the food item. You'll only find the amount in grams because a daily adequate intake has not been established for sugar. The guideline for added sugar is that it should not be more than 25 percent of your total calories, or 125 g, if you're on a 2,000 calorie-a-day diet.
Tips and Warnings
- A percent of daily value that's 5 or less is low, according to the U.S. Food and Drug Administration. Percentages of 20 or more are considered to be high, making that food a good source of the specific nutrient.
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