{"categories":"Condition,Person Group Concept,Person Group Concept,Theme of Focus,Anatomical structure,Anatomical structure","keywords":"Diagnosable condition,Diabetes mellitus,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle,Clinical Focus Value Set,Home Treatment,Body object,Pancreas,Body system,Endocrine system","abstract":"\u003cp\u003eFood labels can be an essential tool for diabetes meal planning.\u003c/p\u003e","title":"Reading food labels: Tips if you have diabetes","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhen you have diabetes, your diet is a vital part of your treatment plan. Of course you know what you're eating \u0026mdash; a turkey sandwich, a glass of skim milk, a sugar-free fudge pop. But do you pay attention to the details, such as calories, total carbohydrates, fiber, fat, salt and sugar? Reading food labels can help you make the best choices.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eStart with the list of ingredients\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhen you're looking at food labels, start with the list of ingredients.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eKeep an eye out for heart-healthy ingredients,\u003c/strong\u003e such as whole-wheat flour, soy and oats. Monounsaturated fats \u0026mdash; such as olive, canola or peanut oils \u0026mdash; promote heart health, too.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAvoid unhealthy ingredients,\u003c/strong\u003e such as hydrogenated or partially hydrogenated oil.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eKeep in mind that ingredients are listed in descending order by weight. The main (heaviest) ingredient is listed first, followed by other ingredients used in decreasing amounts.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eConsider carbs in context\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf your meal plan is based on carbohydrate counting, food labels become an essential tool.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eLook at total carbohydrates, not just sugar.\u003c/strong\u003e Evaluate the grams of total carbohydrates \u0026mdash; which include sugar, such as added sugars; complex carbohydrates; and fiber \u0026mdash; rather than only the grams of sugar. If you focus on sugar content, you could miss out on nutritious foods naturally high in sugar, such as fruit and milk. And you might overdo foods with no natural or added sugar but plenty of carbohydrates, such as certain cereals and grains.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDon't miss out on high-fiber foods.\u003c/strong\u003e Pay special attention to high-fiber foods. Look for foods with 3 or more grams of fiber.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003ePut sugar-free products in their place\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cul\u003e    \u003cli\u003e    \u003cp\u003e\u003cstrong\u003eSugar-free doesn't mean carbohydrate-free.\u003c/strong\u003e Sugar-free foods may play a role in your diabetes diet, but remember that it's equally important to consider carbohydrates as well. A sugar-free label means that one serving has less than 0.5 grams of sugar.\u003c/p\u003e    \u003cp\u003eWhen you're choosing between standard products and their sugar-free counterparts, compare the food labels. If the sugar-free product has noticeably fewer carbohydrates, the sugar-free product might be the better choice. But if there's little difference in carbohydrate grams between the two foods, let taste \u0026mdash; or price \u0026mdash; be your guide.\u003c/p\u003e    \u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eNo sugar added, but not necessarily no carbohydrates.\u003c/strong\u003e The same caveat applies to products sporting a \"no sugar added\" label. These foods don't contain high-sugar ingredients, and no sugar is added during processing or packaging, but they may still be high in carbohydrates.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSugar alcohols contain carbohydrates and calories, too.\u003c/strong\u003e Likewise, products that contain sugar alcohols \u0026mdash; such as sorbitol, xylitol and mannitol \u0026mdash; aren't necessarily low in carbohydrates or calories.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eBeware of fat-free products\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003ePer gram, fat has more than twice the calories of carbohydrates or protein. If you're trying to lose weight, fat-free foods might sound like just the ticket. But don't be fooled by \"fat-free\" food labels.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eFat-free can still have carbohydrates.\u003c/strong\u003e Fat-free foods can have more carbohydrates and contain nearly as many calories as the standard version of the same food. The lesson? You guessed it. Compare food labels for fat-free and standard products carefully before you make a decision.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAnd remember that the amount of total fat listed on a food label doesn't tell the whole story. Look for a breakdown of types of fat.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eChoose healthier fats.\u003c/strong\u003e Although still high in calories, monounsaturated and polyunsaturated fats are better choices, as they can help lower your cholesterol and protect your heart.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLimit unhealthy fats.\u003c/strong\u003e Saturated and trans fats raise your cholesterol and increase your risk of heart disease.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eKnow what counts as a free food\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eJust as food labels can help you avoid certain foods, food labels can also serve as your guide to free foods. A free food is one with:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eFewer than 20 calories a serving\u003c/li\u003e    \u003cli\u003eLess than 5 grams of carbohydrates a serving\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eDo the math\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003ePay attention to serving sizes.\u003c/strong\u003e The serving sizes listed on food labels may be different from the serving sizes in your meal plan. If you eat twice the serving size listed on the label, you also double the calories, fat, carbohydrates, protein, sodium and other ingredients.\u003c/li\u003e    \u003cli\u003e    \u003cp\u003e\u003cstrong\u003eConsider your daily calorie goals.\u003c/strong\u003e The same goes for the Daily Value listed on food labels. This percentage, which is based on a 2,000-calorie-a-day diet, helps you gauge how much of a specific nutrient one serving of food contains, compared with recommendations for the whole day. Five percent or less is low; 20 percent or more is high. Look for foods with fats, cholesterol and sodium on the low end of the Daily Value; keep fiber, vitamins and minerals on the high end.\u003c/p\u003e    \u003cp\u003eIf your doctor or registered dietitian recommends more or less than 2,000 calories a day, you may need to adjust the percentage accordingly \u0026mdash; or simply use the percentage as a general frame of reference.\u003c/p\u003e    \u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eThe bottom line\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhat you eat is up to you. Use food labels to help meet your healthy-eating goals.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20047648","object_id":"812ecc7e-43a0-402a-8be7-2abee5d28386","updated_at":"2019-07-20","meta_keywords":"","benefit_summary":"\u003cp\u003eFood labels can be an essential tool for diabetes meal planning. Here's what to look for when comparing food labels.\u003c/p\u003e","sections":{"":"\u003cp\u003eWhen you have diabetes, your diet is a vital part of your treatment plan. Of course you know what you're eating \u0026mdash; a turkey sandwich, a glass of skim milk, a sugar-free fudge pop. But do you pay attention to the details, such as calories, total carbohydrates, fiber, fat, salt and sugar? Reading food labels can help you make the best choices.\u003c/p\u003e","Start with the list of ingredients":"\u003cp\u003eWhen you're looking at food labels, start with the list of ingredients.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eKeep an eye out for heart-healthy ingredients,\u003c/strong\u003e such as whole-wheat flour, soy and oats. Monounsaturated fats \u0026mdash; such as olive, canola or peanut oils \u0026mdash; promote heart health, too.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAvoid unhealthy ingredients,\u003c/strong\u003e such as hydrogenated or partially hydrogenated oil.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eKeep in mind that ingredients are listed in descending order by weight. The main (heaviest) ingredient is listed first, followed by other ingredients used in decreasing amounts.\u003c/p\u003e","Consider carbs in context":"\u003cp\u003eIf your meal plan is based on carbohydrate counting, food labels become an essential tool.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eLook at total carbohydrates, not just sugar.\u003c/strong\u003e Evaluate the grams of total carbohydrates \u0026mdash; which include sugar, such as added sugars; complex carbohydrates; and fiber \u0026mdash; rather than only the grams of sugar. If you focus on sugar content, you could miss out on nutritious foods naturally high in sugar, such as fruit and milk. And you might overdo foods with no natural or added sugar but plenty of carbohydrates, such as certain cereals and grains.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDon't miss out on high-fiber foods.\u003c/strong\u003e Pay special attention to high-fiber foods. Look for foods with 3 or more grams of fiber.\u003c/li\u003e\u003c/ul\u003e","Put sugar-free products in their place":"\u003cul\u003e    \u003cli\u003e    \u003cp\u003e\u003cstrong\u003eSugar-free doesn't mean carbohydrate-free.\u003c/strong\u003e Sugar-free foods may play a role in your diabetes diet, but remember that it's equally important to consider carbohydrates as well. A sugar-free label means that one serving has less than 0.5 grams of sugar.\u003c/p\u003e    \u003cp\u003eWhen you're choosing between standard products and their sugar-free counterparts, compare the food labels. If the sugar-free product has noticeably fewer carbohydrates, the sugar-free product might be the better choice. But if there's little difference in carbohydrate grams between the two foods, let taste \u0026mdash; or price \u0026mdash; be your guide.\u003c/p\u003e    \u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eNo sugar added, but not necessarily no carbohydrates.\u003c/strong\u003e The same caveat applies to products sporting a \"no sugar added\" label. These foods don't contain high-sugar ingredients, and no sugar is added during processing or packaging, but they may still be high in carbohydrates.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSugar alcohols contain carbohydrates and calories, too.\u003c/strong\u003e Likewise, products that contain sugar alcohols \u0026mdash; such as sorbitol, xylitol and mannitol \u0026mdash; aren't necessarily low in carbohydrates or calories.\u003c/li\u003e\u003c/ul\u003e","Beware of fat-free products":"\u003cp\u003ePer gram, fat has more than twice the calories of carbohydrates or protein. If you're trying to lose weight, fat-free foods might sound like just the ticket. But don't be fooled by \"fat-free\" food labels.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eFat-free can still have carbohydrates.\u003c/strong\u003e Fat-free foods can have more carbohydrates and contain nearly as many calories as the standard version of the same food. The lesson? You guessed it. Compare food labels for fat-free and standard products carefully before you make a decision.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAnd remember that the amount of total fat listed on a food label doesn't tell the whole story. Look for a breakdown of types of fat.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eChoose healthier fats.\u003c/strong\u003e Although still high in calories, monounsaturated and polyunsaturated fats are better choices, as they can help lower your cholesterol and protect your heart.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLimit unhealthy fats.\u003c/strong\u003e Saturated and trans fats raise your cholesterol and increase your risk of heart disease.\u003c/li\u003e\u003c/ul\u003e","Know what counts as a free food":"\u003cp\u003eJust as food labels can help you avoid certain foods, food labels can also serve as your guide to free foods. A free food is one with:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eFewer than 20 calories a serving\u003c/li\u003e    \u003cli\u003eLess than 5 grams of carbohydrates a serving\u003c/li\u003e\u003c/ul\u003e","Do the math":"\u003cul\u003e    \u003cli\u003e\u003cstrong\u003ePay attention to serving sizes.\u003c/strong\u003e The serving sizes listed on food labels may be different from the serving sizes in your meal plan. If you eat twice the serving size listed on the label, you also double the calories, fat, carbohydrates, protein, sodium and other ingredients.\u003c/li\u003e    \u003cli\u003e    \u003cp\u003e\u003cstrong\u003eConsider your daily calorie goals.\u003c/strong\u003e The same goes for the Daily Value listed on food labels. This percentage, which is based on a 2,000-calorie-a-day diet, helps you gauge how much of a specific nutrient one serving of food contains, compared with recommendations for the whole day. Five percent or less is low; 20 percent or more is high. Look for foods with fats, cholesterol and sodium on the low end of the Daily Value; keep fiber, vitamins and minerals on the high end.\u003c/p\u003e    \u003cp\u003eIf your doctor or registered dietitian recommends more or less than 2,000 calories a day, you may need to adjust the percentage accordingly \u0026mdash; or simply use the percentage as a general frame of reference.\u003c/p\u003e    \u003c/li\u003e\u003c/ul\u003e","The bottom line":"\u003cp\u003eWhat you eat is up to you. Use food labels to help meet your healthy-eating goals.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}