How to Read Food Labels With Diabetes

Why Reading Food Labels Matters

If you have diabetes, reading food labels can help you:

• Manage blood sugar more effectively
• Understand portion sizes
• Compare foods when shopping
• Make informed choices without feeling overwhelmed

Food labels provide helpful information—but knowing what to focus on makes them much easier to use.

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Step 1: Start With the Serving Size

The serving size is an important place to begin.

Look at:

• Serving size (for example: 1 cup, ½ cup, or 1 slice)
• Servings per container (how many servings are in the whole package)

Ask yourself:

• Is this the amount I usually eat?
• Will I eat more or less than one serving?

All the numbers on the label are based on one serving, not the whole package.

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Step 2: Check Total Carbohydrates

For diabetes management, total carbohydrates can be more important than calories.

On the label, look for:

• Total Carbohydrate (grams)

This number includes:

• Starch
• Sugar
• Fiber

Many people use 15 grams of carbohydrate = 1 carbohydrate serving.

Example:

• If a food has 30 grams of total carbohydrate, that equals about 2 carbohydrate servings.

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Step 3: Look at Fiber

Fiber can help slow blood sugar rises.

• Higher fiber foods are often better choices
• Fiber is listed under total carbohydrates

As a general guide:

• 3 grams or more of fiber per serving is a good source

Some people subtract fiber grams from total carbohydrates—ask your healthcare provider or dietitian if this is right for you.

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Step 4: Watch Added Sugars

Added sugars can raise blood sugar quickly.

On the label, look for:

• Added Sugars (listed under total sugars)

Try to:

• Choose foods with little or no added sugar
• Compare similar products and pick the lower added sugar option

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Step 5: Check Sodium (Salt)

Too much sodium can affect blood pressure and heart health.

• Aim for foods with lower sodium, especially if you have high blood pressure or heart disease
• Compare labels to find lower-sodium options
• Ask your healthcare provider what your daily sodium recommendations are

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Step 6: Don’t Stress Over Percent Daily Value (%DV)

The % Daily Value shows how much a nutrient contributes to a general daily diet.

For diabetes, focus more on:

• Serving size
• Total carbohydrates
• Fiber
• Added sugars

The %DV can still be helpful when comparing foods, especially for sodium and fiber.

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Helpful Label Reading Tips

• Compare similar foods side by side
• Watch portion sizes on snack foods
• Be cautious with foods labeled “low sugar” or “no sugar added”—they may still contain carbohydrates
• Remember: simple is better

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A Gentle Reminder

You don’t need to read every number on the label. Focus on the few that matter most for your health goals.

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice. Nutrition needs and diabetes management vary from person to person. Always follow guidance from your healthcare provider, registered dietitian, or diabetes care team regarding food choices, carbohydrate goals, and medication adjustments.