If you have diabetes, reading food labels is an important skill. The Food and Drug Administration allows only three sugar-related claims – “sugar free,” “no sugar added” and “reduced sugar” or “less sugar.” Products cannot make health claims about diabetes, although some labels may describe how a serving counts in the Exchange Lists for Meal Planning. The American Diabetes Association recommends using the Nutrition Facts panel to figure out a serving size, track calories, count carbohydrates and cut back on fat and sodium.
Serving Size
Always read the serving size listed on the Nutrition Facts panel. This is the portion on which all the other nutrition information is based. If you plan to eat a portion larger than the suggested serving size, you will need to adjust the other information accordingly. For example, a 16-ounce bottled beverage may list a serving size of 8 ounces. If you drink 16 ounces, it will count as two servings and you will need to double the information that is provided for calories, carbohydrates and other nutrients.
Calories
The FDA allows two claims related to calories. “Calorie free” means there are fewer than 5 calories per serving. “Low calorie” is defined as 40 calories or fewer per serving. Don’t assume that because a product is “sugar-free” or “low-fat” that it is also low in calories. Such items often have the same amount of calories as a regular version of the product. Check the Nutrition Facts panel for the calories per serving and compare similar products.
Carbohydrates
Carbohydrates include sugars, starch and fiber. During digestion, sugars and starch are broken down into glucose, which is then absorbed into the bloodstream. The amount of carbohydrate you eat at a meal or snack has the greatest effect on your blood sugar level – more so than the type of carbohydrate you eat, according to the American Diabetes Association. A registered dietitian can help you figure out how much carbohydrate is best for you.
Foods that claim to be “sugar-free” have less than 0.5 gram of sugar per serving. This includes naturally occurring sugar. “Reduced sugar” or “less sugar” means that the product contains at least 25 percent less sugar per serving than a regular version. A “no sugar added” product has not had sugar added during processing; however, it may have naturally occurring sugar. Foods that make any of these claims may still contain a significant amount of total carbohydrate. Read the Nutrition Facts panel for the grams of total carbohydrate so that you can fit it into your carbohydrate allotment.
Fiber is healthy nutrient to eat. A “good source” of fiber provides 2.5 to 4.9 grams. “High fiber” foods contain 5 grams or more per serving. If you count carbohydrates, subtract the fiber grams from the total carbohydrate grams if the product contains 5 grams or more fiber per serving. You do not digest fiber or absorb it into the bloodstream.
Fat
Because diabetes and heart disease tend to go hand in hand, one goal of diabetes management is to maintain a healthy blood cholesterol level. The American Diabetes Association recommends limiting saturated fat intake to no more than 7 percent of daily calories.
Several fat-related label claims are allowed. “Fat free” means that a product has less than 0.5 g of fat or saturated fat per serving. “Saturated fat free” items have less than 0.5 gram of saturated or trans fatty acids. “Low-fat” products have 3 grams or less of total fat, while “low saturated fat” foods have 1 gram or less of saturated fat. A “reduced fat” or “less fat” product has at least 25 percent less fat than a regular version. Lower-fat foods can still be high in calories and carbohydrates, so remember to read the Nutrition Facts panel for this information.
References
- FDA; Food Labeling Guide Appendix A; October 2009
- American Diabetes Association: Sugar and Desserts
- American Diabetes Association: Taking a Closer Look at Labels
- American Diabetes Association: Nutrient Content Claim and Percentage
- University of Maryland Medical Center: Diabetes Diet – General Dietary Guidelines
