Better Blood Sugar Control: TOP 3 Label reading tips

Author: Chantelle van der Merwe

​Registered Dietician (SA) PG Dip Diabetes Management (UK) . All about simplifying and individualizing nutritional therapy for diabetes management

Label reading can be an overwhelming task, especially if you're trying to make healthier food choices. But fear not, with a few tips and tricks, you can easily navigate food labels and make informed decisions about what you eat. By understanding what to look for on a food label, you can make informed choices that support your health goals.

Here are the TOP 3 label reading tips to keep in mind:

1. Check the sugar content per 100g: When looking at the nutrition label, start by checking the 100g column for sugar content. Make sure that the sugar content is below 15g per 100g. Even better if it's below 10g! This will give you an idea of the percentage of sugar in the product. The lower the sugar, the less likely it is to cause a spike in blood sugar levels.
2. Look for the fiber content per serving: Next, move over to the serving size column and choose foods with 5g or more of fiber per serving. High fiber content helps to slow down the absorption of sugar into the bloodstream and can prevent blood sugar spikes. Plus, fiber is great for digestive and heart health.
3. Limit the carbs per serving: Finally, make sure that the carbs per serving are not excessive. It's recommended to limit carb intake to 30g per serving, but this can vary depending on individual needs and goals. ​If the carb content is higher than this, consider reducing the serving size or choosing a lower carb option. Remember, the amount of carbs you consume is just as important as the quality of carbs (low sugar, high fiber) you consume.

It's important to note that these guidelines are a starting point and that a registered dietitian can help to personalize them for your individual needs. Everyone's body responds differently to different foods and nutrient intake, so working with a professional can help you optimize your blood glucose control and overall health.

By following these three tips, you can make healthier choices and keep your blood sugar levels in check. Don't be afraid to ask questions or seek help if you need it. With a little bit of practice, label reading can become a valuable tool in maintaining a healthy diet.