Newbies’ Nook

Reading Nutrition Labels — Decoding What’s Really in Your Food

Hey friend, by now you’ve learned about glycemic index, insulin resistance, and carbs. Let’s tackle a skill that will make all of that knowledge way more practical: reading nutrition labels.

I know, I know… nutrition labels can feel like decoding a secret language. But once you know the basics, they become one of your best tools for managing blood sugar.

Why Nutrition Labels Matter

Nutrition labels tell you what’s in your food — calories, carbs, fats, fiber, and more. For someone with diabetes, understanding a few key things can help you:

  • Predict how a food might affect your blood sugar
  • Spot hidden sugars and refined carbs
  • Make better choices without guessing

Think of it like having a cheat sheet — not a rulebook.

The Basics to Focus On

You don’t need to memorize the entire label. Start with these essentials:

  1. Serving Size
    • Everything on the label is based on the listed serving.
    • Eating double that? You’re getting double the carbs, sugar, and calories.
  2. Total Carbohydrates
    • Includes sugar, fiber, and starch.
    • Your blood sugar reacts mostly to the total amount minus the fiber (more fiber = slower sugar absorption).
  3. Added Sugars
    • Sugar that was added during processing, not naturally occurring in foods like fruit.
    • Example: flavored yogurt vs plain yogurt.
  4. Fiber
    • Helps slow sugar absorption and keeps you full.
    • Look for foods with 3–5g per serving as a good start.
  5. Protein
    • Pairing carbs with protein can reduce blood sugar spikes.
    • Helps keep you full and satisfied.
  6. Fats
    • Healthy fats (nuts, seeds, olive oil) are fine — they slow digestion and blood sugar spikes.
    • Trans fats? Skip them when possible.

A Quick Myth to Bust

“Organic or natural labels mean it won’t raise my blood sugar.”

Not true. Sugar is sugar, no matter what the marketing says. Organic soda, juice, or dessert still counts — read the carbs and sugar content carefully.

Simple Tips for Beginners

  • Check carbs first: If you’re tracking blood sugar, focus on the total carbs per serving.
  • Look at fiber and protein: Higher fiber + moderate protein = slower sugar absorption.
  • Don’t get distracted by calories alone: Two foods with the same calories can affect your blood sugar very differently.
  • Scan for added sugars: A “low sugar” label doesn’t always mean there’s no impact on blood sugar.
  • Compare similar products: Not all breads, yogurts, or snacks are created equal — labels make it easy to pick the smarter choice.

Next Steps: Your Weekly Challenge

This week, pick two packaged foods you eat regularly. Read the label carefully, focusing on serving size, total carbs, fiber, and added sugar.

  • Take notes and see how they compare.
  • Spot patterns that make your choices easier.
  • Observe how your body uniquely reacts to these items.
Remember: everyone’s body reacts differently. Use your doctor’s guidance and combine it with your own observations. You’re learning your unique rhythm — the labels are just your toolkit.