How to Correctly Read Food Labels | Ultimate Diabetes Guide

Did you know that nearly 59% of consumers have a hard time understanding nutrition labels? Food labels can be super confusing, and understanding them correctly is especially important when you have diabetes. In this video, Terah will share 3 main tips on how to correctly read food labels. Watch till the end since she'll also give you 3 lists of ingredients to avoid!

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Very often, food companies play dirty and use misleading tricks to convince consumers to buy specific products.

Tip number one: ignore claims on the front of the packaging. Most front labels try to make healthy statements such as “fat-free,” “organic,” or “all-natural,” trying to lure you into purchasing the product. Actually, even research shows that adding health claims to front labels makes people believe a product is healthier.

Tip number two: study the ingredients list on the back of the package. The ingredients of the product are listed by quantity – from highest to lowest amount. The first ingredient is what the food manufacturer used the most. So if you notice that the first ingredients include sugar, refined grains, or hydrogenated oils, put the product back on the shelf.

Tip number three: check the serving sizes. Serving size is the first piece of information listed on the label. This is the amount of food that is typically eaten at one time. And that’s the tricky part because the serving size is NOT a recommendation of how much to eat or drink. One package of food may contain more than one serving.

Also, when it comes to specific ingredients, food manufacturers become REALLY creative. Remember: most of them are trying to hide the real names of ingredients by changing them to more “delicate” yet confusing names.

Let’s start with sugar. Sugar has tons of sneaky names. That’s the game that food companies play. When they call sugar different names, consumers are more willing to buy the specific product. But if the label doesn’t scream SUGAR, it doesn’t mean the product doesn’t include it. Some food manufacturers will even use a couple of different kinds of sugar in a product, so it will have less of each kind. Also, they list those sugary ingredients basically at the bottom of the ingredient list. Another thing to remember: sometimes special sugars are listed by their scientific name or as a natural ingredient, like maple syrup.

Another ingredient to watch on food labels is industrial fats. Trans fats are unsaturated fats that have been chemically altered to increase their stability. Trans fats are found in margarine, peanut butter, baked goods, spreads, creamers, and frozen dinners. Also, trans fats are often added to products to extend their shelf life. Don’t eat foods that have any partially hydrogenated items on the ingredients list.

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⏰Chapters:
0:00 Intro
0:24 Number 1: Ignore Packaging Claims
0:38 Number 2: Study Ingredients List
1:51 Number 3: Check the Serving Sizes
3:04 Ingredients to Avoid
3:26 Sugar
4:29 Industrial Fats


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* The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional*