Kitchen Skill – Reading a Label for Blood Sugar Success
• The Beginner’s Guide to Nutrition Labels
• 3 Numbers Every Diabetic Cook Needs to Know
When you walk down the grocery store aisle, food packaging packaging can be incredibly confusing. “All Natural,” “Sugar-Free,” and “Low Carb” labels are everywhere, but marketing can be misleading. To get a small win in the kitchen, you only need to look at three specific lines on the official Nutrition Facts label:
1. Serving Size:
Always look here first! All the numbers below it only apply to this specific amount of food. If the serving size is 1/2 cup, but you usually eat 1 cup, you have to double all the other numbers.
2. Total Carbohydrates:
Many people look straight at “Sugars,” but your body turns all complex starches into glucose. Look at Total Carbohydrates to see the true impact the food will have on your blood sugar.
3. Dietary Fiber (The Stabilizer)
Fiber is your secret weapon. Because your body can’t digest fiber, it doesn’t raise your blood sugar. In fact, it actively slows down how fast the other carbs hit your system.
• The Goal: Look for foods where the Total Carbohydrates are high in Fiber (aim for 3 grams or more per serving).
