If you’re living with diabetes or even just trying to eat healthier, you’ve likely been told to “read the label.” But food labels can feel confusing, especially with all the numbers, percentages, and fine print. This guide is here to change that. Whether you’re newly diagnosed or just trying to make smarter choices, learning how to read a nutrition label can give you real control over what you eat. It’s not just about avoiding sugar. It’s about knowing how much fibre, carbs, fat, and even serving size affect your blood sugar levels. Let’s go step by step and make it all clear.
Why Food Labels Matter for People with Diabetes
Every time you eat, your blood sugar responds. Some foods digest slowly and keep your sugar steady, while others cause sharp spikes.
Understanding nutrition labels helps you:
- Identify hidden sugars and refined carbs
- Compare products and make better choices
- Stick to your carb goals for the day
- Feel more confident in everyday grocery shopping
Step-by-Step: How to Read a Nutrition Label If You Have Diabetes
Here’s what a typical nutrition label looks like in India and how to decode each part:
1. Serving Size: The Most Ignored but Crucial Part
Look at the very top. This tells you how much of the food the rest of the numbers apply to.
Why it matters:
If the label says:
- Serving size: 1 cookie
- Calories: 90
- Carbohydrates: 14 grams
And you eat three cookies, your intake is:
- Calories: 270
- Carbohydrates: 42 grams
Always multiply the numbers based on how much you’re eating.
2. Total Carbohydrates
This number includes everything that can raise your blood sugar. This includes sugar, fiber, and starch.
You’ll usually see:
- Total Carbohydrates
- Sugars (sometimes broken into natural and added)
- Dietary fibre
Diabetic Tip: Always calculate Net Carbs. They are the total carbohydrates minus the fibre content. Fibre doesn’t raise blood sugar and slows digestion. So net carbs give you a better picture of what will actually affect your sugar.
Example:
- Total carbohydrates: 20 grams
- Fibre: 6 grams
- Net carbohydrates: 14 grams
Aim to keep net carbs within your personalized daily target.
3. Added Sugars
Not all sugars are created equal. The sugar in a fruit is different from the added sugar in a biscuit or ketchup. So, check for “Added Sugars” under the carbohydrates section.
If a food has:
- 10 grams Total Sugar
- 8 grams Added Sugar
That means most of the sugar is not naturally present in the food. Instead, it has been added. For people with diabetes, it is safe to choose foods with zero added sugar.
Common names for added sugars:
- Glucose
- Fructose
- Maltose
- Corn syrup
- Invert sugar
- Honey (yes, it’s still sugar!)
4. Dietary fibre
Fiber slows digestion and helps avoid sugar spikes. It also keeps you full longer, which can help with weight control, a key part of diabetes management.
Aim for:
- Three grams or more fibre per serving
- Foods made with whole grains, oats, lentils, vegetables, and seeds
Avoid processed foods that say “refined flour” or “Maida” at the top of the ingredients list.
5. Protein
Protein doesn’t raise blood sugar and helps stabilize your energy. Pairing carbohydrates with protein slows down how fast your blood sugar rises.
Look for:
- Five grams or more protein per serving
- Sources like dal, paneer, eggs, tofu, curd, and pulses
For example, a slice of whole-grain toast with peanut butter or egg will affect your sugar levels much less than toast alone.
6. Fats
Fats don’t spike blood sugar, but unhealthy fats can increase your risk of heart disease, which people with diabetes are already more prone to.
Check for:
- Saturated fat. Keep it low, under three grams per serving
- Trans fat. Avoid entirely; it should be zero grams
- Good fats, like those found in nuts, seeds, ghee (in moderation), and olive oil
Avoid fried snacks, pastries, and margarine-heavy foods.
Example Breakdown: Flavoured Yogurt
Serving size: 100 grams
Total Carbohydrates: 18 grams
Fibre: 0 grams
Added Sugar: 12 grams
Protein: 4 grams
Fat: 2 grams
So, if you understood right, it is not ideal for diabetics. It contains too much added sugar, no fibre, and low protein. A better option would be plain Greek yogurt with fruit slices and seeds.
Label Reading Pitfalls to Avoid
Even foods that look healthy on the front can be misleading. Always flip the pack and check the actual label.
Beware of:
- “Diabetic-friendly.” No regulation backs this claim. Always check the carbohydrates and sugar. (Source – American Diabetes Association) https://diabetes.org/food-nutrition
- “Multigrain.” It may still use mostly Maida. Look for “whole wheat” as the first ingredient. (Source – National Institute of Nutrition, India) https://www.nin.res.in/
- “Low fat.” Often means high in sugar or starch.
- “No added sugar.” Doesn’t mean it’s low in natural sugar. Dates, raisins, and fruit concentrates can still spike sugar.
Quick Label Reading Checklist for Diabetics
- Check the serving size
- Read total carbohydrates
- Subtract fibre to find net carbohydrates
- Look for added sugars and aim for less than five grams per serving
- Choose high-fibre, low-GI ingredients
- Balance carbohydrates with protein and healthy fats
- Avoid foods with trans fats and high saturated fats
#LabelPadhegaIndia
India is seeing a rise in diabetes, especially among younger people. That is why the #LabelPadhegaIndia campaign is encouraging everyone to read food labels before choosing to buy any food. It is a movement for better health, one packet at a time. Take a second to flip the pack of your food and read the label. Your future self will thank you.
Conclusion
Reading nutrition labels is a simple but powerful step to take control of your diabetes management. By understanding serving sizes, carbohydrates, added sugars, fibre, protein, and fats, you can make smarter food choices every day. Remember, every label you read is a chance to protect your health and enjoy life with confidence.
At EDF, along with MMCH, we make diabetes management easier from reading food labels to planning meals that truly work for you. Visit our hospital for a personalized diet consult or call our expert diabetologist for quick guidance. Smarter choices start with the right support, let’s take that step together.
