Navigating Food Labels with Type 1 Diabetes

Lindsay Cohen, RDN

Credit: Mama-Betes

Living with type 1 diabetes means that you are constantly making decisions that impact your blood sugar levels, and those decisions often revolve around what you eat and drink. With confusing food labels full of nutrition claims often making products appear healthier than they really are, navigating the grocery store can feel overwhelming.

That's where understanding how to navigate food labels come in. By understanding what the numbers and percentages mean, you can accurately determine how foods will impact your blood sugar and make informed decisions about your food choices.

Let’s review the most important things to look at on food labels for diabetes management.

Serving Size

The serving size is always the first thing to look at on a food label. The serving size will tell you what portion of the product all of the other numbers on the label are referring to. For example, a small bag of chips that looks like something you could eat in one sitting might have two servings. If you ate the whole bag, you would have to double all of the information on the nutrition facts label.

Total Carbohydrates

Next is the total carbohydrates. This is the most important number for people with type 1 diabetes. The amount of carbohydrates in your food will correlate to how much of an impact the food will have on your blood sugar, which will help determine how much insulin to take.

When it comes to managing type 1 diabetes, not all carbs are created equally. The "total carbohydrate" count on a food label includes carbs from sugar, fiber and starches.

Sugars are the simplest form of carbohydrate and are quickly absorbed into your bloodstream, leading to a rapid rise in blood sugar. Fiber, on the other hand, is a type of carbohydrate that your body can't digest. It helps slow down digestion and has minimal impact on blood sugar levels. Starches are complex carbohydrates found in foods like bread, pasta and potatoes. Starches are broken down into glucose more slowly than sugars, resulting in a more gradual increase in blood sugar.

Understanding the difference between these three types of carbohydrates can help you make informed choices about the foods you eat and how they might impact your blood sugar.

Sugar

Just like there are different forms of carbohydrates, there are also different forms of sugar. Naturally occurring sugars are those that are found in fruit (fructose) and dairy products (lactose). These foods naturally have sugar and are also full of vitamins, minerals and fiber.

Added sugars, on the other hand, are sugars that are added to foods during processing or preparation such as the sugar in soda, candy and even seemingly "healthy" items like yogurt or granola bars. These added sugars provide extra calories and can contribute to blood sugar spikes.

To spot added sugars on the food label, check the ingredients list for words like corn syrup, high-fructose corn syrup, sucrose, dextrose and maltose. The label also now includes a separate line for "Added Sugars" under "Total Sugars," making it easier to know how much sugar has been added to the product.

Sugar alcohols are another type of sweetener found in some lower sugar and sugar-free foods. They generally have a minimal impact on blood sugar levels compared to regular sugar, but excessive consumption can sometimes cause digestive issues.

Fiber

While fiber is technically a type of carbohydrate, it acts differently than sugars and starches. Fiber doesn't get broken down and absorbed by your body, which means it won't cause a spike in blood sugar. Fiber actually slows down the absorption of glucose into your bloodstream which helps keep blood sugar levels more stable.

There are two main types of fiber:

Soluble fiber: This type of fiber dissolves in water and forms a gel-like substance in your digestive system. It helps lower cholesterol and improve blood sugar control. You can find soluble fiber in foods like oats, beans, lentils, apples and citrus fruits.

Insoluble fiber: This type of fiber adds bulk to your stool, promoting regularity and preventing constipation. Good sources of insoluble fiber include whole grains, wheat bran, vegetables and nuts.

The American Diabetes Association recommends aiming for 25-30 grams of fiber per day. However, it's important to increase your fiber intake gradually and drink plenty of water to avoid digestive discomfort.

Other Important Nutrients

Other nutrients also play a crucial role in overall health and well-being. Let's take a look at a few key nutrients to look at on the food label:

Fat: Unsaturated fats, found in foods like avocados, nuts, seeds and olive oil, are beneficial for heart health and can help improve insulin sensitivity. On the other hand, saturated and trans fats, found in red meat, processed foods and some dairy products, can raise cholesterol levels and increase the risk of heart disease, a concern for people with diabetes.

Protein: Protein is essential for building and repairing tissues, but it also plays a role in blood sugar control. Protein can help slow down glucose absorption, similar to fiber, and it promotes satiety, keeping you feeling fuller for longer. This can be helpful in managing hunger and preventing. Good sources of protein include lean meats, poultry, fish, beans, lentils, tofu and Greek yogurt.

Sodium: While sodium is an essential mineral, excessive intake can raise blood pressure. People with diabetes, especially those with high blood pressure, should be mindful of their sodium intake. Aim to limit your sodium intake to 2,300 milligrams per day, or even less if advised by your doctor.

Reading food labels is a powerful tool for those with type 1 diabetes. By understanding the information on food labels, you can make informed choices about the foods you eat and manage your blood sugar more effectively.