How to Read a Nutrition Label When You Have Diabetes

Nutrition labels can look like a wall of numbers. The good news is that you only need to focus on a few lines. Once you know where to look, reading a label takes about ten seconds and can help you compare foods, plan portions and avoid surprises. The example below uses the US-style Nutrition Facts label; labels in other countries show similar information, often per 100 g as well as per serving.

The label, step by step

1. Serving size: check this first

Serving sizes on labels are based on what people typically eat, not what they should eat, and they may not match your portion. A bag of crisps or a bottle of juice that looks like one serving may contain two or more. Measure your usual portion once or twice with a cup or scale; it is often an eye-opener.

2. Total carbohydrate: the key number

Carbohydrates have the biggest effect on blood sugar, so total carbohydrate is the most useful line on the label. If you count carbs, use this number. See Carb Counting Made Simple. Note that “sugar-free” or “no added sugar” foods can still be high in carbohydrate from starch or natural sugars.

3. Fiber: your ally

Fiber slows digestion and blunts the rise in blood sugar after a meal. It also supports heart and gut health. Higher-fiber diets are linked with lower risk of heart disease and better glucose control. When comparing two breads or cereals with similar carbs, pick the one with more fiber. Some people subtract fiber from total carbs (“net carbs”), but this is not an official measure. Ask your dietitian whether it suits you.

4. Added sugars: keep them low

Total sugars include natural sugars in fruit and milk. Added sugars are those put in during processing, such as table sugar, syrups and honey. These are the ones to limit. The US Dietary Guidelines advise keeping added sugars under 10% of daily calories; the % Daily Value helps you judge this at a glance.

5. Sodium and fats: think heart

People with diabetes are at higher risk of heart disease, so the heart-health lines matter too. Choose foods lower in sodium (salt) and saturated fat, and avoid trans fat. Many packaged soups, sauces, breads and ready meals are surprisingly high in sodium. For more, see Diabetes and Your Heart.

Read the ingredients list too

Ingredients are listed by weight, from most to least. Look for:

• A whole grain first (such as whole wheat flour, oats or brown rice) rather than “enriched flour”.
• Hidden sugars under many names: sucrose, glucose, dextrose, maltose, corn syrup, fruit juice concentrate, honey, agave, malt syrup and more. Several near the top is a red flag.
• Sugar alcohols (sorbitol, maltitol, erythritol) in “diabetic” foods. They raise blood sugar less but can cause stomach upset, and the foods are often still high in fat or calories.

A quick comparison

The carbs are similar, but Cereal A has more fiber, less added sugar and a whole grain first, so it is likely to cause a gentler rise in blood sugar. For more practical swaps, see Small Food Swaps That Help Lower Blood Sugar and What to Eat With Prediabetes.

Common questions