Knowing how to interpret a nutrition label is crucial to maintaining a healthy diet. Misinterpreting or ignoring a nutrition label may lead to significant overconsumption of calories, added sugar, carbohydrates, and other nutrients, which may negatively affect one’s health.

This article will focus on four aspects of a nutrition facts label: serving size, percent daily value, total carbohydrates, and added sugar. Read on to learn how to decode nutrition labels like a pro.

What Is a Serving Size? 

The serving size is typically listed at the top of the Nutrition Facts label and provides a clear measurement, such as cups, pieces, grams, or milliliters. This measurement is used to quantify the nutritional information provided for that specific amount of food. 

For example, a cereal box might list the serving size as 1 cup, and all the nutritional values (calories, carbohydrates, sugar, etc.) are based on that 1 cup serving. If you eat two cups of cereal, you would double all of the nutritional values. Conversely, if you eat only ½ cup, the nutritional values are halved. 

The Importance of Serving Sizes 

People have different dietary needs based on factors such as age, sex, weight, activity level, health goals, and health status. Therefore, each person needs to adjust their serving sizes to fit their specific requirements. 

This is especially true for those with health conditions, such as obesity or diabetes. For those with obesity, managing portion sizes is an effective practice to reduce overall caloric intake and promote weight loss. Many people look at a package and see 100 calories listed on the nutrition label, thinking that means there are 100 calories in the entire package. But what they might notice is that the package has a serving size of five, meaning there are actually 500 calories in the package. 

For those with diabetes, managing the disease involves regulating carbohydrate intake, as carbohydrates have a direct impact on blood glucose levels. (More on this in a minute.) 

Practical Tips for Navigating Serving Size 

• Read labels carefully: Pay close attention to the serving sizes listed on nutrition labels to ensure you consume the intended amount. Be aware that packages often contain multiple servings. 
• Use measuring tools: Accurate measurements are vital to understanding and controlling portion sizes. When necessary, use measuring cups, spoons, and kitchen scales to measure a serving size.
• Use visual cues: Familiarize yourself with common serving sizes and use visual cues to estimate portions. For example, a serving of meat is roughly the size of a deck of cards, and a serving of pasta is about the size of a tennis ball. This can be helpful when measuring devices aren’t available. 

Understanding Percent Daily Value (%DV) and Its Importance 

Next, let’s discuss the Percent Daily Value (%DV). This key piece of information found on nutrition labels helps you gauge how much of a nutrient you’re consuming relative to your daily needs (based on a 2,000-calorie-per-day intake). This can assist in ensuring you’re getting enough beneficial nutrients while limiting those that can be harmful in excess. 

How to Interpret Percent Daily Value  

• 5% DV or less: This is considered low. For nutrients you want to limit, such as saturated fat and sodium, a lower %DV is beneficial.
• 20% DV or more: This is considered high. For nutrients you need more of, such as dietary fiber, protein, vitamins, and minerals, a higher %DV is advantageous. 

Total Carbohydrates: What You Need to Know

Total carbohydrates (which are listed on nutrition labels) include all the carbs present in a food item. This includes:

• Sugars: Naturally occurring sugars (like those found in fruit and milk) and added sugars (those added during processing or preparation). These are also referred to as “simple carbohydrates.” 
• Starches: Complex carbohydrates that the body breaks down into glucose. Examples are whole grains, legumes, corn, and potatoes. 
• Dietary fiber: The indigestible part of plant foods that aids in digestion and has various health benefits, including helping you feel more full. 

On a nutrition label, the total carbohydrates are listed in grams per serving and often include a breakdown of dietary fiber and total sugars. 

Understanding Which Types of Carbs Are Best 

You may have heard rhetoric referring to certain types of carbohydrates as “good” and others as “bad.” In reality, no foods are inherently bad, and all foods can be enjoyed in moderation. However, some carbohydrates are more nutrient-dense, while others are more energy-dense. Understanding these differences can help you make healthier dietary choices.

• Nutrient-dense carbs: Complex carbohydrates — found in whole grains, legumes, and vegetables — are considered nutrient-dense carbs. They provide essential nutrients, dietary fiber, and energy for the body. These carbs have a slower digestion rate, leading to gradual increases in blood sugar levels. Fruits are re considered a healthy carbohydrate that can be enjoyed in moderation and lend a higher content of vitamins, minerals and fiber.
• Energy-dense carbs: Simple carbohydrates, particularly those from added sugars and refined grains (like white bread and pastries) can be enjoyed in moderation, but they do not provide the same nutrient value found in nutrient-dense carbohydrates. Simple carbs are typically found in high-carbohydrate snack products that tend to cause greater spikes in blood sugar levels and typically contain higher amounts of added sugar.

Carbs and Diabetes: An Important Relationship 

When people with diabetes consume high-carb foods, their blood sugar levels can spike. Managing blood sugar levels often requires those with diabetes to take insulin when consuming high-carbohydrate meals. However, reducing carbohydrate intake can significantly lower the need for mealtime insulin, making blood sugar management easier and more effective.

So, how many carbs should people with diabetes eat? The American Diabetes Association (ADA) used to recommend that people with diabetes get around 45% of their calories from carbs. But they now promote an individualized approach in which your ideal carb intake should consider your dietary preferences and metabolic goals. 

Every individual should consult with a healthcare professional to determine the carbohydrate intake that best meets their individual needs. 

To monitor your carb intake, you can use carb counting, which involves keeping track of the amount of carbs consumed at each meal. Learn about carb counting here. 

Tip: Consuming carbs in combination with protein and healthy fats can slow down the digestion of carbs and help you maintain stable blood sugar levels. 

Added Sugar: A Sneaky Ingredient 

Lastly, let’s address added sugar. Added sugar refers to sugar that’s added to foods during processing or preparation (aka not naturally occurring). These sugars can be found in a variety of foods, which often contain both added sugars and refined carbohydrates, contributing to rapid spikes in blood sugar levels.

When you look on a nutrition label, added sugar will be listed under “Total Sugars” (which is nested under “Total Carbohydrates”). For example, a nutrition label might list Total Sugars as 12 grams, and below that, you’ll see “Includes 10 grams Added Sugars.” This means that 10 grams of the total sugar content were added (typically in the form of high fructose corn syrup or cane sugar), while 2 grams occur naturally in the food. 

Common sources of added sugars include:

• Sugary beverages: Sugar-sweetened beverages, such as sodas, energy drinks, sweetened coffees, and sweetened teas, are the leading source of added sugars in the diet. These drinks contribute significantly to daily calorie and sugar intake without providing essential nutrients. 
• Processed foods: Many processed foods, including breakfast cereals, granola bars, and snack foods, contain added sugars. 
• Baked goods: Pastries, cakes, cookies, and other baked goods are notorious for their high sugar content. 
• Dairy products: Flavored yogurts, ice creams, and even some milk alternatives like flavored almond milk often have significant amounts of added sugars. Opting for plain or unsweetened versions can help reduce sugar intake. 
• Condiments and sauces: Many condiments, such as ketchup, barbecue sauce, and salad dressings, have added sugars. While these amounts may seem small, they can add up quickly if you use these products regularly. 

How Much Added Sugar Is Safe? 

On average, Americans consume 17 teaspoons of added sugar daily — and that’s far too much. The American Heart Association recommends no more than six teaspoons (25 grams) of sugar for women and nine teaspoons (36 grams) for men daily.

Reducing Added Sugar Intake with Low- or No-Calorie Sweeteners 

Reducing added sugar intake is important for maintaining overall health and reducing your risk of conditions such as obesity, diabetes, and heart disease. One effective way to cut back on added sugars is by using low- and no-calorie sweeteners. Let’s take a look at the benefits:  

Reduced Caloric Intake

As you might have guessed by their name, low and no-calorie sweeteners contain few or no calories, making them an excellent alternative for those looking to reduce their calorie intake without sacrificing sweetness.

Blood Sugar Management

Unlike regular sugar, low- and no-calorie sweeteners do not cause spikes in blood sugar levels. This makes them a good option for people with diabetes or those looking to manage their blood sugar levels more effectively. 

Versatility

Low-calorie sweeteners can be used in a variety of foods and beverages. Here are a few of the most common ways to use them: 

• Coffee and tea: Instead of adding sugar to your coffee or tea, use a low- or no-calorie sweetener, such as Splenda® Original Sweeteners or Splenda® Stevia Sweeteners. 
• Smoothies: Use unsweetened fruits and vegetables in your smoothies and add a low- or no-calorie sweetener, such as Splenda® Stevia Liquid Sweetener, if you need extra sweetness. 
• Homemade sodas: Create your own low-sugar sodas by using sparkling water and adding a Splenda® Liquid Water Enhancer. 
• Baked Goods: When baking treats like cakes, cookies, and muffins, swap sugar for a Splenda® Magic Baker™ Sweetener. 

Take Your Health into Your Own Hands 

You’re now equipped with the essential knowledge to analyze nutrition labels and use them to your advantage. By being mindful of serving sizes and total carbs, spotting added sugars, and understanding the Percent Daily Value (%DV), you can make smarter, healthier food choices. Take control of your health by using nutrition labels as your guide to a more vibrant and healthy lifestyle.

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.