Reading a nutrition label can feel overwhelming, but it’s key for making choices that help manage blood sugar, support gut health, and keep you feeling your best. Here’s a quick guide on what to look for:
1️⃣ Serving Size:
This is your foundation. All values on the label apply to the listed serving size. If you double the portion, you’re doubling everything—calories, fibre, sodium, etc.
2️⃣ Fibre:
Fibre feeds the good bacteria in your gut and helps regulate blood sugar.
Look for:
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“Very high source of fibre”: 6g or more per serving.
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“High source of fibre”: 4g or more per serving.
3️⃣ Sugars & Added Sugars:
Excess sugar can cause blood sugar spikes and upset gut balance. Aim for:
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“Low in sugar”: 5g or less of total sugar per serving (includes natural and added sugars).
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“No added sugars”: The food contains no added sugars-based ingredients or ingredients containing sugars-based ingredients.
4️⃣ Ingredients List:
Shorter is better! Opt for foods with simple, whole-food ingredients like whole grains, fruits, and vegetables. Avoid additives like high-fructose corn syrup and hydrogenated oils.
5️⃣ Sodium:
Keep sodium low to support gut health and manage blood pressure. Choose foods more often with 5% Daily Value or lower.
6️⃣ Fats:
Healthy fats are essential for hormone and brain function.
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Choose unsaturated fats (e.g., olive oil, nuts, seeds).
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Limit saturated fats (e.g., butter, coconut oil, fatty meats).
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Always avoid products with “partially hydrogenated oils,” which can contain trace trans fats.
Taking a few extra seconds to read labels can make a big difference! Start small by checking a few of these items next time you shop, and soon it’ll become second nature.
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