In diabetes management, smart food choices are the key. A personalized diabetes control program such as Fitterfly can assist you in managing diabetes efficiently by teaching you how to choose healthy foods. One simple step towards smarter eating and improved health is reading food labels. Deciphering food labels can enable you to become a master of your meal plan and help control blood sugar levels successfully. Let us discover why food labelling is important and how it can help you achieve better health.
Why Food Labels Are Important
Food labels provide explicit, reliable information on what’s inside pre-packaged food, enabling you to make informed, healthier choices. Being aware of exactly what’s in your food prevents you from using unhealthy substances and undetected sugars.
What’s Typically Found on a Food Label?
Food labels usually have:
- Ingredients List
- Nutritional Information
- Serving Size
- Expiration or Best-Before Date
Common Misleading Claims on Labels
Packages frequently carry claims such as “low-fat,” “sugar-free,” or “high-protein,” yet these could be misleading. For example, a low-fat product may have high sugar. Always verify these claims with the nutrition label and ingredient list.
How Food Labels Help Control Diabetes
Label reading is particularly crucial in diabetes. Labels indicate carbs, sugars, fats, and sodium, all of which directly affect blood sugar and overall health.
- Sugar and Carbs: Steer clear of foods containing added sugars and choose foods with fiber to regulate glucose absorption.
- Fiber Content: Select foods rich in fiber, which slows down glucose absorption and regulates diabetes.
- Sodium Levels: Careful control of sodium is important, as excessive sodium can cause high blood pressure.
Reading Nutritional Information
Food labels usually contain:
- Calories: Amount of energy in one serving.
- Carbohydrates: Fiber and sugars included. High fiber is good, as it slows the absorption of sugar.
- Fats: Look at saturated and trans fats; both are bad for heart health.
- Proteins: Needed for overall health and blood sugar control.
Interpreting Ingredient Lists
Ingredients are ranked by amount – those that appear first contain more. Be aware of sneaky sugars such as sucrose, fructose, corn syrup, or maltodextrin, as these will spike blood sugar. Also, recognise additives such as preservatives, colouring, and flavoring.
Reading Food Labels Tips
- Serving Size Counts: Always read nutritional data in terms of serving size, not the whole package. Multiply accordingly if you eat more.
- Fiber Content: Opt for products that are high in fiber since it retards the absorption of sugar.
- Check the Sugar Content: Opt for products that are marked with low or no added sugars.
- Recognize Good Fats vs. Bad Fats: Opt for products with good fats (unsaturated) and not with trans fats or saturated fats.
Symbols and Certifications on Food Labels
- FSSAI Logo: Guarantees standards of safety of the product.
- Fortified Logo: Showcases added nutrients such as vitamins and minerals.
- Vegetarian/Non-Veg Symbols: Obviously indicate products that are vegetarian or non-vegetarian.
Practical Example: Biscuits
Look at a packet of biscuits marked “low-fat.” Read the ingredients—if sugar comes first, then it’s a high-sugar product. Though low in fat, the item may still contain high calories and be detrimental to diabetes control.
Smarter Choices with Food Labels
- Eat healthier.
- Have better control of blood sugar levels.
- Steer clear of unhealthy additives and sugars in disguise.
- Keep your heart healthy by shunning high sodium and harmful fats.
It is not rocket science to read food labels. It just takes some attention and awareness. Regular practice becomes instinctive, which helps you towards better food selection and a healthy life.
