How to Read Food Labels If You Have Diabetes

Quick Answer

Reading food labels for diabetes requires focusing on 5 key elements: serving size, total carbohydrates (not just sugar), dietary fiber, sodium, and the ingredient list to spot hidden sugars. Learning to read this information correctly helps you control blood sugar levels and make smart food choices.

Why Food Label Reading Matters for Diabetes

If you have diabetes, the nutrition label is your best friend at the supermarket. Think you're choosing a healthy product? You might be surprised when you discover the amount of hidden sugars and carbohydrates in seemingly innocent foods.

According to a study published in Diabetes Care journal in 2025, 68% of people with diabetes don't read food labels correctly, leading to unexpected blood sugar spikes. As a clinical nutritionist, I see patients daily in my clinic struggling with unstable blood sugar due to poor food choices resulting from misunderstanding labels.

The Five Essential Elements on Food Labels

1. Serving Size: The Most Important Starting Point

This is the biggest mistake most people make! All nutritional information on the label is based on one serving, not the entire package.

Real-world example: A small juice box might contain "2 servings," so if you drink the whole box, you need to double all the numbers!

• Look for: Serving Size and Servings Per Container
• Calculate: How many servings will you actually eat?
• Multiply: All nutritional values by the number of servings

2. Total Carbohydrates: The Golden Number

Pay attention! Sugar isn't your only enemy. All carbohydrates convert to glucose in your body, so you need to look at Total Carbohydrates, not just sugar.

The Golden Rule: For most people with diabetes, aim for 45-60 grams of carbohydrates per main meal, and 15-30 grams for snacks. (This varies based on your health condition, weight, and activity level).

Within Total Carbohydrates, you'll find:

• Dietary Fiber: This is the good part! Fiber doesn't raise blood sugar as quickly. If a serving contains 5 grams of fiber or more, you can subtract it from total carbohydrates.
• Sugars: Includes natural and added sugars. Look for "Added Sugars" for only added sweeteners.
• Sugar Alcohols: Found in "sugar-free" products, they affect blood sugar at approximately 50%.

Net Carbs Formula:

Net Carbs = Total Carbohydrates - Fiber - (Half of Sugar Alcohols)

3. Ingredient List: Hidden Sugar Haven

Ingredients are listed in order from most to least. If sugar is in the first 3 ingredients, it's a high-sugar product!

Hidden Sugar Names (watch for these!):

• Cane sugar, cane juice
• Corn syrup, high fructose corn syrup (HFCS)
• Honey, molasses, maple syrup
• Agave, brown sugar, raw sugar
• Dextrose, fructose, glucose, sucrose, maltose, lactose
• Fruit juice concentrate
• Coconut sugar, date sugar

Manufacturing trick: Some companies use multiple types of sugar to keep each one lower on the list, but when added together, sugar might be the first ingredient!

4. Sodium: The Silent Danger

People with diabetes are at higher risk for high blood pressure. Aim for less than 2,300 mg daily (or 1,500 mg if you have hypertension).

• Low sodium: 140 mg or less per serving
• Moderate: 140-400 mg
• High: More than 400 mg (avoid it)

5. Fats: Choose Wisely

Not all fats are bad, but you need to distinguish:

• Avoid: Trans Fat - should be 0 grams
• Limit: Saturated Fat - less than 7% of daily calories
• Choose: Monounsaturated and polyunsaturated fats (heart-healthy)

Red Flags: When to Put the Product Back

As a nutritionist, I advise my patients to avoid a product if they find:

1. More than 15 grams of carbs per small serving (especially in snacks)
2. Sugar in the first 3 ingredients
3. More than 10 grams of added sugar per serving
4. Trans fats (even if it says "0 grams" - check ingredients for "partially hydrogenated oil")
5. More than 400 mg sodium per serving
6. Very long ingredient list with chemical names you don't understand

Misleading Terms on Packages

Don't be fooled by marketing! Here's the truth:

• "Natural": Doesn't mean healthy or low sugar! Honey and fruit juice are "natural" but raise blood sugar.
• "Sugar-Free": May contain sugar alcohols or artificial sweeteners that affect some people. And might be high in fat or carbs!
• "Low Fat": Usually contains added sugar to compensate for taste.
• "Whole Grain": Check the carb amount! Some whole grain products are very high in carbohydrates.
• "Gluten-Free": Not related to diabetes! And may contain more sugar.
• "Diabetic-Friendly": Verify yourself! Some of these products aren't as ideal as they claim.

Practical Strategies for Smart Shopping

The Five-Second Rule

I developed this method for my patients to speed up label reading:

1. Second 1: Look at serving size - will you eat more?
2. Second 2: Read total carbohydrates - does it fit your plan?
3. Second 3: Check fiber - 5 grams or more? Excellent!
4. Second 4: Look at added sugars - less than 10 grams?
5. Second 5: Read first 3 ingredients - is there sugar?

The 5-5-10 Rule

• 5 grams fiber or more: Good choice
• 5 grams sugar or less: Excellent
• 10 grams protein or more: Helps with satiety and blood sugar stability

Comparing Products

When choosing between two products, ask yourself:

• Which has lower total carbohydrates per serving?
• Which is higher in fiber?
• Which contains less added sugars?
• Which has a shorter, more natural ingredient list?

Real-Life Examples

Example 1: Fruit Juice

Product says: "100% natural juice, no added sugar"

Label reveals:

• Serving size: 250 ml (but the bottle is 500 ml!)
• Carbohydrates: 28 grams per serving = 56 grams for the bottle
• Sugar: 24 grams per serving

Verdict: True, there's no added sugar, but it contains high amounts of natural sugar from fruits! Drinking the whole bottle = consuming 12 teaspoons of sugar!

Learn more about fruits allowed and forbidden for diabetics.

Example 2: "Healthy" Bread

Product says: "Whole wheat bread, high in fiber"

Label reveals:

• Serving size: Two slices
• Carbohydrates: 24 grams
• Fiber: 2 grams (not much!)
• Ingredients: Wheat flour (refined), whole wheat flour (second ingredient), sugar, corn syrup...

Verdict: Not 100% whole grain! Look for a product where "whole wheat flour" is the first ingredient and contains 3-5 grams of fiber per serving.

Read more about smart carbs for diabetics.

Example 3: "Fat-Free" Yogurt

Product says: "Fruit yogurt, fat-free, healthy"

Label reveals:

• Carbohydrates: 35 grams
• Sugar: 28 grams (mostly added!)
• Ingredients: Milk, sugar, corn syrup, modified starch, artificial flavor...

Verdict: Despite being fat-free, it contains 7 teaspoons of sugar! Choose plain yogurt and add fresh fruit yourself.

How to Integrate Label Reading into Your Routine

1. Start gradually: On your first shopping trip, read only 5 labels. On the second, 10 products, and so on.
2. Use phone apps: Apps like MyFitnessPal or Carb Manager help you track carbohydrates.
3. Create a "safe products" list: Once you find suitable products, keep a list to make future shopping easier.
4. Plan ahead: Read labels at home calmly, not in the supermarket when you're rushed.
5. Involve family: Teach your family members how to read labels to support you.

Advanced Techniques for Type 1 Diabetes

If you use insulin and need to calculate carb-to-insulin ratio:

1. Calculate total carbs in the meal: Add carbohydrates from all products.
2. Subtract fiber: If it's more than 5 grams.
3. Divide by your ratio: For example, if your ratio is 1:10 (one unit of insulin per 10 grams of carbs).
4. Monitor and adjust: Test blood sugar after two hours and adjust future calculations.

For more information, check Type 1 diabetes diet plan.

Common Mistakes and How to Avoid Them

1. Mistake: Relying on sugar alone instead of total carbohydrates.Solution: Always look at total carbohydrates.
2. Mistake: Ignoring serving size.Solution: Calculate how many servings you'll actually eat.
3. Mistake: Being fooled by words like "natural" or "healthy."Solution: Read the label, not the front of the package.
4. Mistake: Forgetting sugar alcohols.Solution: Count them as half the effect of regular carbohydrates.
5. Mistake: Not reading the ingredient list.Solution: Check for hidden sugar types.

When to Consult a Nutritionist

Reading labels is an important skill, but everyone needs a personalized plan. Consult a clinical nutritionist if:

• You're struggling to understand labels or count carbohydrates
• Your blood sugar is unstable despite your efforts
• You want a customized meal plan that fits your lifestyle
• You have other health conditions (hypertension, cholesterol, kidney issues)
• You need support in changing your eating habits

In my clinic, I help diabetes patients develop label-reading skills through:

• Practical sessions with real products
• Customized shopping lists
• Apps and tools to simplify calculations
• Regular follow-ups to adjust the plan based on results

Learn more about diabetes management through clinical nutrition.

Conclusion: You Deserve the Best

Reading food labels isn't just a skill; it's a powerful tool that gives you control over your health. Yes, it may seem complex at first, but with practice, it becomes second nature.

Remember: Every time you read a label, you make a conscious decision that supports your health and helps you live better with diabetes. You don't have to give up foods you love; you just need to understand what you're eating and choose wisely.

My message to you: Start today. On your next shopping trip, read just 5 labels. You'll be surprised by what you discover, and you'll feel empowered knowing what's entering your body.

Need Help Managing Diabetes Effectively?

As a clinical nutritionist specializing in diabetes, I offer you:

• Personal consultation to assess your diet
• Customized meal plan that suits your taste and lifestyle
• Practical training on reading labels and counting carbs
• Regular follow-up to control blood sugar levels
• Continuous support to achieve your health goals

Book your consultation today and get a comprehensive nutritional assessment

Contact me via WhatsApp: +961 81 337 132

Because your health deserves specialized attention and professional care.

Frequently Asked QuestionsShould I avoid all foods that contain sugar?

No, not necessarily. The key is controlling quantity and timing. You can eat foods containing sugar within your meal plan, as long as you count total carbohydrates and distribute them evenly throughout the day. What matters most is looking at total carbohydrates, not just sugar. Consult a nutritionist to know the right amount for you.What's the difference between "Sugars" and "Added Sugars" on the label?

"Sugars" includes natural sugar found in food (like lactose in milk or fructose in fruits) and added sugar. "Added Sugars" are sweeteners that the manufacturer added. For people with diabetes, both affect blood sugar, but added sugars usually come without nutritional benefits, so it's better to reduce them.How do I know if a "sugar-free" product is safe for me?

"Sugar-free" doesn't mean carb-free or calorie-free! Check: 1) Total carbohydrates (may still be high), 2) Sugar alcohols (may cause digestive upset and partially affect blood sugar), 3) Artificial sweeteners used (some people are sensitive to them). Read the entire label, don't rely on marketing claims alone. Learn about best natural sugar substitutes.Are Net Carbs reliable for people with diabetes?

Net Carbs (Total Carbs - Fiber - Sugar Alcohols) are useful, but not 100% accurate for everyone. Some people are affected by sugar alcohols more than others. The best approach: Start by counting net carbs, then monitor your blood sugar after consuming the product. If you see a spike, adjust your calculations. Every body responds differently.Why do some products say "0 trans fat" but the ingredients contain hydrogenated oils?

This is a legal loophole! If a serving contains less than 0.5 grams of trans fat, the company can write "0 grams." But if you eat multiple servings, it adds up! So, always read the ingredient list: If you find "partially hydrogenated oil," the product contains trans fat. Avoid it completely, as it's very harmful to the heart, especially for people with diabetes. Read about diabetes and heart health connection.How often should I read the label of the same product?

Read it the first time, then review every few months. Why? Because companies sometimes change the recipe or serving size without major announcement. If you notice a change in taste or texture of a product you buy regularly, re-read the label. Also, review seasonal products or "new versions," as they may differ from the original.Should I avoid fruits because they contain sugar?

No! Fresh fruits contain natural sugar, but they're also rich in fiber, vitamins, and minerals. Fiber slows sugar absorption, making fruits a better choice than candies or juices. The key is: 1) Choose low glycemic index fruits (berries, apples, pears), 2) Eat them in moderate portions (one serving), 3) Include them in a meal with protein or healthy fats to balance blood sugar. Avoid canned fruits in syrup or juices. Read more about glycemic index and choosing appropriate foods.

Medical Disclaimer: The information in this article is for educational purposes only and does not replace professional medical consultation. Everyone has different needs and responses. Consult your doctor or certified clinical nutritionist before making any significant changes to your diet, especially if you're taking diabetes medications. Regular blood sugar monitoring is essential when trying new foods.

About Dr. Mai Obeid

Board-certified clinical nutritionist specializing in diabetes management and chronic disease care. Holds a Master's degree in Clinical Nutrition, with over 10 years of experience helping patients improve their health through personalized, evidence-based nutrition. I believe food is medicine, and everyone deserves a nutrition plan that fits their life and goals.

Scientific References

1. American Diabetes Association. (2025). "Understanding Food Labels for Diabetes Management." Diabetes Care, 48(Supplement 1), S125-S138.
2. Evert, A. B., et al. (2025). "Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report." Diabetes Care, 48(5), 763-786.
3. U.S. Food and Drug Administration. (2025). "How to Understand and Use the Nutrition Facts Label." FDA Consumer Updates.
4. Franz, M. J., et al. (2025). "Evidence-Based Nutrition Practice Guidelines for Diabetes Management." Journal of the Academy of Nutrition and Dietetics, 125(3), 412-428.
5. Sievenpiper, J. L., et al. (2026). "Carbohydrate Counting and Glycemic Control: Latest Evidence." Current Diabetes Reports, 26(1), 15-29.