Decoding the food label
The label on food packages can serve as your nutritional guide. Knowing what each section means, and how to use it correctly, can help you make better choices. If you have ever been confused by all the numbers on a food label, you’re not alone. Here’s a guide to what each section means.
Serving size
This is a good place to start. Look at the serving size, and how many servings are in the package. Note that the nutrition information on the label is for one serving, not the full package.
If a package contains three servings and you consume the full package, you’ll get three times the calories, carbs, and fat grams listed.
Total carbohydrates
This number includes all three types of carbohydrates: starch, sugar, and fiber. Because all carbs (except fiber) will eventually turn into sugar, it’s helpful to count all carbs toward your daily total. If you take insulin, you’ll use total carbs to calculate your mealtime insulin dose.
A general rule of thumb is to get no more than
Total sugars
Sugar is also important to check. The
There are two types of sugars: natural sugars found in fruit and milk, and added sugar found in sweets and sodas. Many nutritional labels will list both types. Added sugar can contribute to weight gain and some health concerns.
Also, watch for sugar alcohols like xylitol, mannitol, and sorbitol. These still count as sugar and can raise your blood sugar levels. Plus, in some people, they can cause diarrhea.
