Here's why you need to be able to read nutrition labels as a PWD...
Are you in the grocery store what seems to be forever comparing food labels?
You came to the right place to help you cut down the time you spend in the grocery store!
You are reading this article because you know having Diabetes and what you eat plays an important part. The purpose of a nutrition label is to be an informed consumer. It is helpful to compare one product from another to make sure you are getting the best nutrition possible for your body.
I’m sure many of you have seen the new food label on certain products. According to the FDA, “The new label is already appearing on packages even before it is required to be used. Manufacturers with $10 million or more in annual sales must switch to the new label by January 1, 2020; manufacturers with less than $10 million in annual food sales have until January 1, 2021 to comply.” (https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label )
Simplify looking and comparing food labels
with 3 steps.
First Look at is the serving size. It is for 1 serving portion size of the food in the package. One serving size is the entire label on the package. Next, look at the serving size of the entire food product you are looking at. For example, if the serving size is ½ cup and the serving per container is 4. (4 x1/2 cup= 2 cups )then if you are eating 1 cup, and getting twice the calories, carbohydrates, fat and other nutrients listed on the label. If you eat the entire amount in the package you are getting 4x that amount on the label!
Second, Look at Fat, Sodium, Total Carbohydrate and Dietary Fiber.
With Fat choose products with no trans fat and 0 or low saturated fat. Fat is not necessarily bad but too much trans fat and saturated fat may be harmful to your heart. Animal products such as meat, cheese, and ice cream have much saturated fat. Eat in moderation. Trans fat is in baked goods, processed food and processed foods. This is a manufactured fat which is linked to heart disease. Limit or avoid these foods. Monosaturated (avocado, nuts and olive oil, etc.) and polyunsaturated fats (fish, flaxseeds etc.;) are better fats for the heart.
With Sodium keep it less than 2,300mg per day. People with high blood pressure or congestive heart failure keep it to 1,500 mg per day. The more salt in the diet the more fluid retention which will raise blood pressure.
With Dietary Fiber choose products with over 5 grams of fiber per serving. Fiber helps to slow digestion and there is a less peak with blood sugar with high fiber foods.
When counting carbohydrates, look at Total Carbohydrate and NOT the sugars. There are certain foods that will not have any listed grams of sugar (Will say total sugars 0 g but the carbohydrates turn in to blood sugar.) You will see this on many packages that have just grain in it. (ie: triscuits or pasta.) I know that for people managing blood sugar levels it is tempting to look at sugar on the food label. That is a problem because the total carbohydrate grams, not just the sugar grams, affect blood sugar levels.
Third, Look at % Daily Value focusing in on Fat, Sodium and Dietary Fiber. Daily Values are average levels of nutrients for a person eating 2,000 calories a day. Whether your diet is higher or lower depending on your calorie needs, use this as a guide. Aim for Saturated Fat and Trans Fat and Sodium to be close or lower than 5% and aim for Dietary Fiber to be close to or over 20%. Called the 5/20 Rule, low is 5 percent or less. And high is close to 20% or more. Aim low in saturated fat, trans fat, and sodium. High in dietary fiber. Looking at a Black Bean food label for 1 serving I see Saturated Fat and Trans Fat= 0g, (0 %Daily Value) Sodium 130 mg (5% Daily Value) and Dietary Fiber 6g (24% Daily Value) Looking at this on the food label very quickly assists me in my comparison of products. I use this % Daily Value often. I see this food meets my criteria for a healthy food I would choose.
Also, know the Ingredient List! Ingredients are listed by quantity — from highest to lowest. Look for products that list whole foods such as Whole grain, fruits or vegetables as the first three ingredients opposed to Sugar, refined grains or hydrogenated fat. Also be skeptical of foods with long lists of ingredients. Those foods tend to be the most processed. The more processed the food the it is more than likely an unhealthy choice.
When choosing between two similar items now you have a quick and easy way to compare quickly! Happy shopping!