Things aren’t always as they seem. Nutrition is one area that this statement seems to ring very true. On many occasions I have reached for a “healthy” snack or meal to realize that it isn’t as healthy as it appears. I have found it is important to understand what is in the foods I eat.
Prior to having type 2 diabetes I paid little attention to the nutrition facts labels on the foods I would eat. Occasionally I would take a quick glance at the label on the back of the package. Usually, I would look at the serving size, read the calorie count, and then maybe skim through the other numbers and percentages. I never really put much thought into how the information could influence my health.
Now that I am a type 2 diabetic I understand the values have a great impact on my health. Healthy nutrition is necessary to maintain diabetes. It is important to understand that the foods we put into our bodies have an impact on our blood sugar levels. The CDC (Center for Disease Control & Prevention) recommends that diabetics “eat more foods that are higher in vitamins, minerals (such as calcium and iron), and fiber [and] eat fewer foods that are higher in added sugars, saturated fat, and sodium (salt), and avoid trans fat.” Reading and understanding the nutritional facts labels on my food has become part of my everyday routine.
Here are key facts found on Nutrition Facts Labels:
Serving Size
The quantity of a single serving is the foundation to understanding the nutritional values of the food you eat. The serving size section of the nutrition facts label will tell you the number of services in a pack and the measurement of a single serving. The serving quantity is based on the common amount a person eats, however it is not a recommendation. Use the serving size and the nutrition values below it to determine how much or how little you should eat for your specific diet. The serving size is reflected in all values that follow.
Calories
The foods we eat provide us energy. A calorie is the measurement of the energy a particular food provides our bodies. The number of calories shown on a nutrition label identifies the calories per a single serving. The total number of calories a person eat are linked to body weight and a person’s age, sex, height, weight and physical activity should be considered when identifying how many calories a person should eat daily.
Fat & Cholesterol
The value of saturated fats and trans fats are listed on the nutrition facts label as total fats. Saturated fats should be limited and eliminate trans fats, as they are associated with adverse impacts on health. Likewise, cholesterol should be limited. The fats and cholesterol found in foods have been linked to heart disease, stroke, and diabetes.
Carbohydrates
Our bodies convert carbohydrates into sugar (glucose) to be used as energy. This value directly impacts the blood sugar levels and many diabetics are advised to track and limit their carbohydrate intake. Carbohydrates include starches, fiber, and sugar in the food. Talk with your health care provider about how many carbohydrates they recommend for your diet.
Net Carbs
Some food packaging will advertise “Net Carbs”. Net carbs is the value of total carbohydrates minus the value of fiber and sugar alcohols. Some health care providers will reference Net Carbs when helping you identify a healthy diet, this is because fiber and sugar alcohols aren’t processed by the body the same way as starches and sugars. However, fiber and sugar alcohols still have an overall effect on blood sugar levels.
Protein
Amino Acids found in the plants and animals we eat are called proteins. Proteins are extremely important to good health and help with cell growth and repair. Lean proteins are recommended for diabetes to keep a well balanced diet.
Vitamins & Minerals
This section of the nutritional facts label will give you information on what other vitamins and minerals are in the food you are eating.
As you navigate diabetes and use the nutrition information on the food packaging to make good choices and
How have you used nutrition information on the foods you eat to make good choices?
The CDC & FDA have some great resources to better understanding nutrition fact labels:
https://www.cdc.gov/diabetes/managing/eat-well/food-labels.html
https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
