In the past 10–15 years, with the growing emphasis on a healthy lifestyle, more and more alternative products have appeared in stores, boasting various slogans, labels, and health-related “promises.” No wonder we often feel overwhelmed by all this information.
However, it is important to understand how to interpret packaging correctly. What do these labels mean, and what is the actual nutrient content?
Let’s take a closer look at some of these commonly seen phrases, especially those related to carbohydrates since carbohydrates play a key role in managing diabetes.
Important that the European Union regulates the Labels related to nutrients and health claims. This means that the terms appearing on the packaging are standardized and have specific definitions behind them.
Now let's see these terms individually and evaluate their relevance for diabetes management.
“No Added Sugar”
This label means, no mono- or disaccharides (simple sugars) were added to the product during production for sweetening purposes. This includes substances like honey and maple syrup etc.
However, this label does not provide information about the actual sugar or carbohydrate content of the product. It only indicates that the product is in its "natural" form regarding sugar content.
From a diabetes perspective, however, natural sugar content is not the key factor. Let’s take an example: A banana chip product labeled as “no added sugar” contains 58g of carbohydrates, of which 35g is sugar. This is quite a high carbohydrate content, roughly equivalent to a traditional bread roll. Additionally, a significant portion of it consists of simple sugars that cause a rapid rise in blood sugar levels. For individuals with diabetes, consuming large amounts of such a product can lead to extreme blood sugar spikes. Conclusion: Always check what’s behind the “no added sugar” label. Be mindful of the portion size when consuming these products.
“Low Sugar”
This means the product contains 5g of sugar per 100g (or 5ml per 100ml) or less.
This label primarily informs consumers that the product contains little of the fast blood sugar-raising sugar types. However, the total carbohydrate content may still be high.
When planning meals, it is important to consider the total carbohydrate content, not just the sugar content. Therefore, this label should be seen as supplementary information rather than a deciding factor.
“Sugar-Free”
This means the product contains 0.5g of sugar per 100g (or 0.5ml per 100ml) or less.
This label provides a more concrete guideline than the previous ones. However, sugar-free products may still contain other carbohydrates in significant amounts, so it’s important to check the full nutritional information.
“Reduced Carbohydrate”
This label means that the product contains 30% fewer carbohydrates compared to similar products in the same category.
However, this percentage varies depending on the type of food. The label does not indicate the glycemic index or the actual carbohydrate content.
From a dietetic perspective, these products are not necessarily better than their regular counterparts. Instead of focusing on carbohydrate reduction, it is often more beneficial to consider fiber content.
For example, when choosing bread, a high-fiber option is generally better than a reduced-carbohydrate one, as fiber slows blood sugar absorption, helping to prevent spikes—one of the main goals of diabetes management.
“Source of Dietary Fiber” and “High Fiber”
Since we are talking about fiber, let’s address these labels as well:
- “Source of dietary fiber” means the product contains at least 3g of fiber per 100g.
- “High fiber” means it contains at least 6g of fiber per 100g.
Fiber is important, as it not only has numerous health benefits but also slows down blood sugar spikes, preventing extreme fluctuations.
Key Takeaways
The glycemic index (how much a carbohydrate source raises blood sugar) is what truly matters. This depends on: The amount of simple sugars (mono- and disaccharides), the number of larger carbohydrate molecules, and the fiber content.
Our goal is to maintain stable blood sugar levels. While these labels can provide guidance, they can also be misleading sometimes. Always check the nutritional information and total carbohydrate content.
I hope you have gotten some aid to feel more confident in making choices at the grocery store or when ordering groceries online.
Happy exploring and experimenting!