How to Read and Interpret Product Labels Like a Pro

Ever been confused by the overwhelming amount of information on food labels? From hidden sugars to mysterious ingredients, it can be tough to figure out what’s really healthy. Let me guide you through how to read labels like an expert and make informed choices for your sugar-free, low-carb lifestyle.

Understanding the Basics of a Nutritional Label:

Serving Size: The numbers on the label are based on a specific portion size, so make sure to calculate based on how much you’re actually eating.

Carbohydrates: Total carbohydrates include sugars, starches, and fibre. For low-carb dieters, focus on the net (or glycemic) carbs (total carbs minus fibre and sugar alcohols).

Sugars: Watch out for both "added sugars" and natural sugars. Even “healthy” products can have hidden sugars like honey or agave syrup.

Common Misleading Terms:

No Added Sugar vs. Sugar-Free: “No added sugar” doesn’t mean the product is free from sugars, as it can still contain natural sugars from fruits or dairy. “Sugar-free” means no sugars are added at all, which is ideal for diabetics.

Low Fat and Fat-Free: Often, these products are packed with extra sugar to make up for the lack of fat.

Natural and Organic: These terms can be misleading as they don't guarantee the product is low in sugar or carbs.

Decoding the Ingredient List:

Ingredients are listed in order of quantity, so if sugar or a sweetener is one of the first ingredients, it’s best to avoid it. Watch out for sneaky names for sugar, such as fructose, sucrose, and maltose.

What to Avoid: Artificial sweeteners like aspartame and saccharin, which can have negative health effects.