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Understanding Food Labels
For people living with diabetes, foods that contain less than 20 calories and 5 grams or less of carbohydrate per serving are considered “free foods” since one serving won’t boost your blood sugar significantly. But when the word “free” is printed on a food label, such as calorie-free, fat-free or sugar-free, it’s a whole different story. So before you buy, or eat, any of these foods, you should know what these and other label claims really mean.
Calories
Light/Lite: Contains 1/3 to 50% less calories per serving, based on how many calories come from fat.
Low calorie: Contains no more than 40 calories per serving.
Reduced calorie: Contains at least 25% less calories than the regular form of the food item per serving.
Calorie free/No Calorie: Contains fewer than 5 calories per serving.
Fat
Fat free: Contains less than 0.5 grams of fat per serving.
Low fat: Contains 3 grams or less of total fat per serving.
Reduced fat: Contains at least 25% less fat than the regular form of the food product. Reduced-fat foods may still be high in fat depending on the fat content of the regular food.
Saturated fat-free: Contains less than 0.5 grams of saturated fat and less than 0.5 grams of trans fatty acids per serving.
Sugar
Sugar free: Contains less than 0.5 grams of sugar per serving.
Reduced Sugar: Contains at least 25% less sugar compared to the regular food.
Sodium
Low sodium: Contains no more than 140 milligrams per serving.
Sodium free/salt-free: Contains less than 5 milligrams of sodium per serving.
Light in sodium/lightly salted/reduced sodium: If a food is light in sodium, its sodium is decreased by at least 50% compared to the regular food. Reduced sodium means it has less than 25% less sodium when compared to the regular food. And lightly salted means the food has 50% less sodium than normally added.
Cholesterol
Reduced cholesterol: Contains 25% less cholesterol than the regular food.
Cholesterol free: Contains less than 2 milligrams of cholesterol per serving.
Low cholesterol: Contains 20 milligrams or less of cholesterol, and 2 grams or less of saturated fat per serving.
Fiber
High fiber: Contains at least 5 grams of fiber per serving.
Good source of fiber: Contains 2.5 to 4.9 grams per serving. Read the nutrition facts label for fiber grams and serving sizes.
Whole Grains: Products that say whole wheat or whole grains listed first on the ingredients list are likely to contain a good amount of fiber and will help you get the recommended 25 to 35 grams per day.
Additional Diabetes Resources
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Diabetes Advisor, Vol. 19, Practical Tips for Healthful Eating
American Diabetes Association
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