Knowing how to read nutrition labels is crucial to maintaining a healthy diet. Misunderstanding or ignoring nutrition labels can lead to massive overconsumption of calories, added sugars, carbohydrates, and other nutrients, which can have negative health effects.
This article will focus on four aspects of the Nutrition Facts label: serving size, % Daily Value, total carbohydrates, and added sugars. Read on to learn how to read nutrition labels like a pro.
What is a serving size?
Serving sizes are usually listed at the top of the Nutrition Facts label and provide clear measurement units such as cups, cubes, grams, or milliliters. This measurement is used to quantify the nutritional information provided for a specific amount of food.
For example, a cereal box may list the serving size as 1 cup, and all nutritional values (calories, carbs, sugars, etc.) are based on a 1-cup serving. If you eat two cups of cereal, all the nutritional value is doubled. Conversely, if you only eat ½ cup, the nutritional value is cut in half.
The importance of portion size
People have different dietary needs based on factors such as age, gender, weight, activity level, health goals and health status. Therefore, everyone needs to adjust their portion sizes to meet their specific requirements.
This is especially true for those with health problems such as obesity or diabetes. For people with obesity, portion control is an effective way to reduce overall caloric intake and promote weight loss. Many people see the nutrition label on the package saying 100 calories and think that there are 100 calories in the entire package. But they might notice that the serving size is 5, which means there are actually 500 calories in the package.
For people with diabetes, managing the disease involves regulating carbohydrate intake because carbohydrates have a direct effect on blood sugar levels. (More on this later.)
Practical Tips for Mastering Portions
- Read labels carefully: Pay close attention to the serving sizes listed on the nutrition label to ensure you are getting the intended amount. Note that packages often contain multiple serving sizes.
- Use measuring tools: Accurate measurements are critical to understanding and controlling portion sizes. If necessary, use measuring cups, spoons, and a kitchen scale to measure portions.
- Use visual cues: Familiarize yourself with common portion sizes and use visual cues to estimate portion sizes. For example, a serving of meat is about the size of a deck of playing cards, and a serving of pasta is about the size of a tennis ball. This is helpful when measuring equipment is not available.
Learn about %Daily Value (%DV) and why it’s important
Next, we discuss Percent Daily Value (%DV). This key information on the nutrition label helps you measure how much of the nutrient you consume relative to your daily needs (based on an intake of 2,000 calories per day). This can help ensure you're getting enough beneficial nutrients while limiting excess harmful nutrients.
How to Interpret Percent Daily Values
- 5% DV or less: This is considered low. For nutrients you want to limit, such as saturated fat and sodium, a lower %DV is beneficial.
- 20% DV or more: This is considered high. For nutrients you need more of, such as dietary fiber, proteinvitamins and minerals, a higher %DV is beneficial.
Total Carbohydrates: What You Need to Know
Total carbohydrates (listed on the nutrition label) include all carbohydrates present in the food. This includes:
- carbohydrate: Natural sugars (such as those found in fruit and milk) and added sugars (sugar added during processing or preparation). These are also known as “simple carbohydrates”.
- starch: Complex carbohydrates that the body breaks down into glucose. Examples include whole grains, beans, corn, and potatoes.
- Dietary fiber: The indigestible part of plant foods aids in digestion and has a variety of health benefits, including Help you feel fuller.
On nutrition labels, total carbohydrates are listed in grams per serving and usually include a breakdown of dietary fiber and total sugars.
Learn which types of carbohydrates are best
You may have heard references to certain types of carbohydrates being referred to as “good” and others as “bad.” The truth is, no food is inherently bad and all can be enjoyed in moderation. However, some carbohydrates are more nutrient dense, and some carbohydrates are more energy dense. Understanding these differences can help you make healthier eating choices.
- Nutritious carbohydrates: Complex carbohydrates are found in whole grains, legumes, and vegetables and are considered nutrient-dense carbohydrates. They provide the body with essential nutrients, dietary fiber and energy. These carbohydrates are digested more slowly, causing blood sugar levels to gradually rise. Fruit is considered a healthy carbohydrate that can be consumed in moderation and contains higher levels of vitamins, minerals and fiber.
- Energy-dense carbohydrates: Simple carbohydrates, especially those from added sugars and refined grains such as white bread and pastries, can be enjoyed in moderation, but they do not provide the same nutritional value as nutrient-dense carbohydrates. Simple carbohydrates are often found in high-carb snack products, which tend to cause large spikes in blood sugar levels and often contain higher amounts of added sugar.
Carbohydrates and Diabetes: An Important Relationship
When people with diabetes eat high-carbohydrate foods, their blood sugar levels may spike. Controlling blood sugar levels often requires people with diabetes to take insulin when eating a high-carbohydrate diet. However, reducing carbohydrate intake can significantly reduce the need for insulin during meals, making blood sugar management easier and more effective.
So, how many carbohydrates should a diabetic eat? The American Diabetes Association (ADA) once recommended that people with diabetes get about 45% of their calories from carbohydrates. but they are now Promote a personalized approach Your ideal carbohydrate intake should take into account your dietary preferences and metabolic goals.
Everyone should consult with a health care professional to determine the amount of carbohydrate intake that best meets their individual needs.
To monitor your carbohydrate intake, you can use carbohydrate counting, which involves tracking the amount of carbohydrates consumed at each meal. Learn about carb counting here.
hint: Eating carbohydrates in combination with protein and healthy fats can slow down the digestion of carbohydrates and help you maintain stable blood sugar levels.
Added sugar: a sneaky ingredient
Finally, let’s talk about added sugar. Added sugar refers to sugar that is added to food during processing or preparation (also called non-naturally occurring sugar). These sugars are found in a variety of foods, which often contain added sugars and refined carbohydrates, causing blood sugar levels to rise quickly.
When you look at nutrition labels, Added sugars will be listed Under “Total Sugars” (nested under “Total Carbohydrates”). For example, a nutrition label might list total sugars as 12 grams, and below that, you'll see “Includes 10 grams of added sugars.” This means that 10 grams of total sugar are added (usually in the form of high fructose corn syrup or cane sugar), out of the 2 grams naturally present in the food.
Common sources of added sugar include:
- Sugary drinks: Sugary drinks such as soda, energy drinks, sweetened coffeeAnd sweet tea, yes primary source Added sugars in your diet. These drinks contribute significantly to daily calorie and sugar intake Does not provide essential nutrients.
- Processed foods: Many processed foods, including breakfast cereals, granola bars and snack foods, contain added sugar.
- Baked Goods: pastry, cakecookies, and other baked goods are notorious for being high in sugar.
- dairy: Flavored yogurt, ice cream, and even some milk alternatives (like flavored almond milk) often contain large amounts of added sugar. Opting for plain or unsweetened versions can help reduce sugar intake.
- Condiments and Sauces: Many condiments, such as ketchup, barbecue sauce, and salad dressing, have added sugar. While these amounts may seem small, they can add up quickly if you use these products regularly.
How much sugar is safe to add?
Average consumption in the United States 17 teaspoons of added sugar per day – and too much. American Heart Association recommendations Women should consume no more than six teaspoons (25 grams) of sugar per day, and men should consume no more than nine teaspoons (36 grams) of sugar per day.
Use low- or no-calorie sweeteners to reduce added sugar intake
Reduce your intake of added sugars Important for maintaining overall health and reducing the risk of Obesity, diabetes and heart disease. An effective way to reduce added sugar is to use low- and no-calorie sweeteners. Let’s take a look at the benefits:
Reduce caloric intake
As you might have guessed from the name, low- and no-calorie sweeteners contain little or no calories and are great for those looking to reduce their calorie intake without sacrificing sweetness. An excellent alternative.
blood sugar management
Unlike regular sugar, low- and no-calorie sweeteners Will not cause blood sugar levels to rise. This makes them a good choice for diabetics or people who want to manage their blood sugar levels more efficiently.
Versatility
Low-calorie sweeteners are used in a variety of foods and beverages. Here are some of the most common uses:
Take your health into your own hands
You now have the basic knowledge to analyze nutrition labels and use them to your advantage. By paying attention to portion sizes and total carbs, spotting added sugars, and understanding your % Daily Value (%DV), you can make smarter, healthier food choices. Take control of your health using nutrition labels as a guide to a more energetic and healthy lifestyle.
Author: Katie Koschalk is a health and wellness writer, certified holistic nutritionist, and certified personal trainer from California.
