How to read a nutrition label

What to look for?

Serving Size

Total Fat (Saturated & Trans fats are bad, mono and polyunsaturated are healthy fats)

Cholesterol

Sodium

Total Carbohydrates

Sugar

Sugar Alcohols*

What you should know:

The more complex the process is to break down food in your system the less it affects your blood sugar levels. Simple carbohydrates are easier for the body to break down therefore your blood sugar spikes to a higher rate. Complex carbohydrates break down slower in the body which doesn't allow for such a big spike in your blood sugar. Adding fiber and protein to your carbohydrates will help slow the break down process therefore help the blood sugar from spiking. (See my previous post on simple vs complex carbohydrates for a list of foods. )

When reading the label you should be aware of how many actual carbohydrates you are consuming. As stated if you have fiber added to a food it will break down slower therefore take away from the total carbs in the food creating a smaller net carb count. 

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Example (from above Extend Bars):

The bar starts with 21 g Carbs. 

The 5 grams of fiber are subtracted from the total carb count = 16 g carbs.

We also know that there are 4 g of sugar alcohols in the bar = 12 g net carbs.

Of these 12 g carbs 1g is sugar.

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On this particular label they have done the math for you (see bottom of label).

They have pointed out that uncooked cornstarch and glycerine are also in the ingredients. This also take from the total carb count of the bar. (These are facts you wouldn't normally look for). 

So all in all this bar is GREAT from a carbohydrate and sugar standpoint. Below you can read about Sugar Alcohols and how beneficial they may be for you. In short they are used in place of a sweetener and are more complex for the body to break down therefore help in the process of carbohydrate breakdown. 

In contrast is a Snickers Bar nutrition label:

Can you find the difference in carbohydrates for the Extend Bar vs. the Snickers Bar? Tons more sugar, almost no fiber, much more bad fat!! 

Start reading your labels when you grocery shop! You'd be surprised with how much fat & sugar you consume. Excess carbs, sugar and fat are the leading causes of obesity and diabetes. This is controllable!! Take responsibility for your nutritional choices. Hope this will help jump-start your new choices!

*"Sugar alcohols are usually incompletely absorbed into the blood stream from the small intestines which generally results in a smaller change in blood glucose than "regular" sugar (sucrose). This property makes them popular sweeteners among diabetics and people on low-carbohydrate diets. However, like many other incompletely digestible substances, over-consumption of sugar alcohols can lead to bloating, diarrhea and flatulence because they are not absorbed in the small intestine." The Sugar Association, Inc.. 2012. Retrieved 2012-10-10.