Not Reading Nutrition Labels Can Cost You Dear – Part 3
Part 1 – Part 2 – Part 3
Sugar and coffee
Hi Susannah,
Let us talk today about the “Total Carbohydrate” section in the nutrition label. It seems to be a lot of confusion about this section of the food label so let’s check what is in there. Because you have diabetes type 2, it is extremely important that you understand what this section means, as it includes good and bad carbohydrates.
Are there good and bad carbohydrates?
Many time I hear my colleagues telling patients that there is not such a thing as good or bad foods. Well, I disagree: there are bad and good foods and there are bad and good carbohydrates. It is important for the general population to be able to tell the difference between the two of them, but especially for diabetics, it is crucial.
Total Carbohydrate
Carbohydrates, also known as sugars, are the main source of energy for our bodies. They are converted into glucose (sugar in the blood) in our system to provide us the energy we need to be alive and to do our tasks.
The number listed for “Total Carbohydrate” includes the total amount of carbohydrates, sugars and fiber per serving in the product. Carbohydrates should amount to 55 – 60 percent of your daily intake. In a 2,000 calorie diet, do the following math:
Multiply 2,000 by 60 = 1,200 calories.
One carbohydrate contains 4 calories. Divide 1,200 calories by 4 grams = 300 grams.
The sample label shows 13 grams total carbohydrates but remember this is per serving. If you eat more than ½ a cup of the product you will get more carbohydrate.
You can apply the same formula to any diet you follow. Just replace the 2,000 number by the amount of calories you are ingesting every day.
Nutrition label
Dietary fiber
This number represents the amount of fiber in one serving. The recommended amount of fiber per day is between 25 and 30 grams. In this sample label the dietary fiber is 3 grams. When buying cereal in a box look for one that contains at least 5 grams of fiber.
Sugars
The number for sugars includes both the added and natural sugars found in the food. An example of food where you have natural sugar is milk. If you look at a carton of milk, whether whole or non-fat, it will show about 11 or 12 grams of sugar. This is the lactose that is part of the milk. Diabetics should not indulge in milk. One cup a day will be enough.
However, when you buy a cereal, preserves, or any other product that is sweet, most of that sweetness will come from added sugars. Always, always, look at the sugars in processed foods and choose items sugar free or maximum, 2 grams of sugar.
Hidden sugars in nutrition labels
Sugar is disguised under many different names. Read the food label and look for the following:
n corn sweetener
n corn syrup
n corn syrup solids
n high-fructose corn syrup
n Fructose, glucose, lactose, sucrose, maltose (malt)
n Honey
n Maple syrup, syrup, rice syrup,
n Cane juice crystals, cane sugar, inverted sugar
n Caramel
n Dextran
n Fruit juice
n Mannitol, molasses
n The amount of each one may be small but when you put all of them together it can be a lot of sugar!
Protein
Traditional oats
The total protein is shown in grams. In this particular case is 3 grams per serving. Health authorities recommend that protein does not exceed 15% of the total diet. To know how these three grams fit into your diet, do the following calculations:
If you follow a 2,000 calorie-diet, multiply 15 by 2,000 = 300 calories.
One gram of protein has 4 calories. Divide 300 calories by 4 = 75 grams of protein (about 3 ounces). This is your upper limit of protein for the day.
Tomorrow we’ll review the “Vitamins and Minerals” section included in the Nutrition Label.
Task for today
Your task for today is to check any package of food you may have at home and look for the Total Carbohydrate section. Is this product high in fiber? Is it high in sugar? Can you identify the sugars listed on the package?
To your health!
Emilia Klapp, RD, BS
Your Diabetes Coach
www.TheDiabetesClub.com
www.MediterraneanDietForTheHeart.com
Part 1 - Part 2 – Part 3
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