Knowing how to read food labels is an important skill. The Nutrition Facts Label on packaged foods is where you'll find the most useful information.
Carbohydrates are the body's main and preferred source of energy, so being able to locate them on a nutrition label is important. The Nutrition Facts Label not only lists the total amount of carbohydrates per serving, but it also breaks down the type of carbohydrates that the food item contains such as fiber, total sugar, and added sugar. Today we'll break down the carbohydrate sources on the food label to help you make more informed decisions.
Total Carbohydrates
Total carbohydrates are the sum of dietary fiber, total sugars, added sugars and even sugar alcohols. When reading the total carbohydrates on the label, look at the grams per serving if counting carbohydrates. This is useful for those that need help controlling blood sugar.
Indented, below the total carbohydrates, you will see the breakdown of the type of carbohydrate found in that food item, such as:
1. Fiber
Dietary fiber is the portion of plant-based foods that is not fully digested. Fiber is great for your digestive system because it keeps your bowels moving. It also works to control blood sugar levels and cholesterol levels.
The Nutrition Facts Label lists fiber in grams (g) and percentage of daily value (%). The daily value for fiber is at least 25 grams per day based on a 2000-calorie-per-day diet. This may be higher or lower based on your calorie needs.
If a product contains at least 10% of the daily value (%) of fiber or 2.5 grams per serving, it can claim that it is a "good source of fiber." If it contains at least 20% of your daily value or 5 grams or more per serving, it can be labeled with a “high fiber claim.” Try to eat more of these high-fiber food sources.
2. Total Sugars
Total sugars are a combination of sugars found naturally in foods such as fruits and dairy as well as added sugars that have been added during the processing of the food item. There is no daily value percentage for total sugars consumed per day.
3. Added Sugars
Added sugars are types of sugars that are added during the processing of the food item. This includes ingredients such as sucrose, dextrose, high fructose corn syrup, and even honey, maple syrup, or fruit juices. This does not consider natural sugars that are found in dairy products or fruits. The Dietary Guidelines for Americans recommends limiting added sugars to <10% of your daily caloric needs.
An exception to this added sugar rule on a label is a single ingredient item that is a form of a simple sugar, such as: honey, maple syrup, or table sugar. On these food labels, it does not have any added sugars listed on the label, since there are no other ingredients! Rather, you will see the nutrition facts label will have a footnote with the percentage daily value of added sugars.
Understanding how to read a nutrition facts label can make a huge difference in your ability to choose foods wisely because it can help you to identify which foods contain higher or lower amounts of carbohydrates, fiber, total sugars, and added sugars.