Knowledge of the carbohydrate content of various foods is essential for diabetics and low-carbohydrate dieters. In fact, anyone working with a specific eating regimen does well to understand the carbohydrate presence in food relative to other nutrients. Fortunately, this information is accessible on virtually all packaged foods and drinks, as mandated by the Nutrition Labeling and Education Act of 1990. This legislation authorizes the federal Food and Drug Administration to require the now ubiquitous Nutrition Facts panel, conveying statistics regarding fat and protein grams per serving, as well as carbohydrates. With these numbers, carbohydrate consumption can be easily monitored.
Step 1
Locate the Nutritional Facts panel on the package, carton, bag or bottle containing the food product. Be diligent. Its legibility may not always be easy, especially if it is printed on a clear plastic container holding a dark food or beverage.
Step 2
Scan the serving size just under the panel title at the top. A company can claim ”1 carb per serving” in commercials and advertisements, so a consumer should first determine what amount constitutes a serving.
Step 3
Examine the “amount per serving” section beneath the serving information. This box shows calories, sodium, fat, cholesterol, carbohydrates and protein information specific to the serving size. Other nutrients may be included in this section.
Step 4
Find the carbohydrate line item and look for the number of grams per serving to the right. Beneath the total carbohydrate count may appear a breakdown in the type: fiber or sugar, for example. Each item constitutes a portion of the total so do not add them to it.
Step 5
Calculate the size of the amount of the particular food you can have by multiplying the carbohydrates per serving by the number of servings in your desired portion. Check this intake against limits determined by your doctor or diet.
Tips and Warnings
- Some food companies will print the number of “net carbs” on the package. This refers primarily to the sugar and starch carbohydrates, factoring out fiber and sugar alcohols which do not enter the bloodstream. Check the claim against the nutritional panel.
References
- U.S. Food and Drug Administration; Labeling and Nutrition; How to Understand and Use the Nutrition Facts Label
- U.S. Food and Drug Administration; Guidance, Compliance and Regulatory Information; Food Labeling Guide; October, 2009
- Mayo Foundation for Medical Education and Research; Nutrition and Healthy Eating; Nutrition Facts: An Interactive Guide to Food Labels
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