Understanding Nutrition Labels for Smarter Health Choices
1. Serving Size : Why It Matters for Diabetics
Every nutrition table starts with serving size. This isn’t just a random number—it tells you how much food the nutrition information is for. A pack might claim “only 100 calories,” but if you eat two servings, you get double! For a diet for diabetic patients, precise portion control is everything.
Tip: Always check “servings per container.” Sticking to the single serving supports healthy weight - and helps you avoid accidental carb overload on a type 2 diabetes diabetic diet.
To know your daily calorie needs, check out our BMR calculator
2. Ingredient List : Spot the Hidden Sugars
Packaged food ingredients are listed in descending order of their weight, meaning the ingredient that is present in the largest amount appears first on the list.The first three usually make up most of the food. If you see sugar, maida, and refined oil early, beware! For a prediabetes diet or insulin resistance diet, look out for hidden sugars like “corn syrup” or “beet sugar.” If “maltodextrin” pops up, remember that it’s not sugar, but still spikes blood sugar.
Best practice: Fewer ingredients, or ones you recognize, are better for any diabetic diet food list.
Consider including https://actifiber.in/pages/actifiber-natural-sugar-control, a single ingredient food for special dietary use for diabetes management as part of your daily diet. It contains only Clinically Proven, Natural & Safe Wheat Dextrin soluble fiber. No additives, Preservatives or Hidden Ingredients that are not good for you. That’s also why it is trusted by experts and by over 35,000 real users to manage their Blood Glucose Better,
Not just that, ActiFiber is powered by science and is Clinically Proven in multiple studies to help you Regulate blood sugar fluctuations better, Maintain healthier glucose levels, and Achieve Better sugar control in just 4 weeks.Just add a sachet to your regular meal - no taste, no odour, no hassle. Just 3 sachets-a-day to Get Better Sugar Control in 4 Weeks, Naturally. Go on, take charge of your health.
3. % Daily Value : What Are You Really Getting?
Look for % daily value (%DV) next to nutrients. This percentage tells you how much a nutrient gives towards your daily needs. On a 2,000 calorie type 2 diabetes diet, 200 kcal per serving is 10% DV. For diabetic diet planning:
- Aim for high %DV in fiber and protein.
- Look for low %DV to limit saturated fat, added sugars, and sodium.
Click to learn more about Best Foods to include in a Diabetic Diet
4. Nutrition Table: The Numbers That Matter for Diabetes
Quickly scan for:
- Added sugar: Under 0.5g/100g is “sugar free”—ideal for a prediabetes diet.
- Total sugar: Includes natural and added sources. Even “no added sugar” products can raise glucose!
- Dietary fiber: Strive for at least 6g/100g for “fiber rich” foods—great for satiety and sugar control. Check out ActiFiber Natural Sugar Control, each sachet gives you 4.1g or 16% of your recommended daily allowance (RDA) of Fiber.
- Total carbohydrates: Combines all sugar, fiber, starches—essential for carb counting and managing a diabetic diet or type 2 diabetes diabetic diet.
- Protein: ≥20% DV is “protein rich,” vital for good snacks for diabetics.
- Fat: Less than 3g/100g makes “low fat” foods, helpful for those on a prediabetes diet.
- Sugar alcohols: Fewer calories, but may upset digestion—watch out.
Reach out to our Nutrition Experts for Region specific Diet plan
5. Diabetes-Smart Product Choices : What You Really Need to Know
- Breakfast cereals: “Multigrain” on the pack often just means mostly rice crisps. Not all “low-fat” or “diabetic-friendly” cereals suit a diabetic diet or type 2 diabetes diet. Always check the label.
- Millet cookies / diabetes biscuits: Confirm it’s actually millet, not maida, and check sources of sweetness that fit your diabetic diet food list.
- Protein/energy bars: Check protein type, actual quantity, and ingredient list. Avoid bars loaded with sugar alcohols or preservatives.
- Fruit juices: Inspect for quantity of real fruit, not flavouring. Excess sugar means it’s off the list for best foods for diabetics.
-
Health supplements: Look for minimal ingredients, Clinically Proven, Certified safe supplements. Check out ActiFiber range.
6. Snack Smarter: Ideas for Diabetics and Prediabetes
A great diabetic diet includes snacks for diabetics :
- Healthy Snacks for diabetics: Nuts (unsalted), Greek yogurt, roasted chana, pumpkin seeds
- Foods that lower blood sugar: Leafy greens, whole grains, lentils, berries, fenugreek seeds, Cinnamon, protein rich foods etc.
- Foods to avoid with type 2 diabetes: Sugar, syrup, sweetened drinks, processed snacks.
-
Best snacks for diabetics: Small fruit (apple, orange), cucumber slices, boiled eggs, small bowl of makhana, Roasted Chana.
Check out 5 Healthy Snacks for Diabetics for Everyday Situations
Final Tips: Make Nutrition Labels Your Secret Weapon
- Check serving sizes—don’t trust the front, check the back!
- Go for shorter, familiar ingredient lists. Avoid products with lots of chemicals.
- Double-check claims like “high protein” or “zero fat.” They often hide sugar or poor ingredients.
- For diet for diabetic patients and anyone with prediabetes, label reading is your path to healthy eating.
Each time you pick up a product, flip it around and read! With practice, you’ll make choices that support your health—and maybe even enjoy what’s on your plate.