NUTRITION FACTS
Note: Not every part of the nutrition facts label is covered. The topics currently covered are those primarily related to diabetes. Keep in mind that dietary choices are just one of the many factors that can influence a person’s susceptibility to diabetes.
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DAILY VALUE & SERVING SIZE
What’s the daily value on a nutrition facts label?
The percentages on the right-hand side of the nutrition facts label tell us how much of a nutrient we’re consuming on a 2,000-calorie diet per serving. [HIGHLIGHTED]
*Please note that some people may need more or less than 2,000 calories per day.*
What’s the serving size on a nutrition facts label?
Per serving size, we’ll be eating a certain amount of each “% Daily Value*.” [HIGHLIGHTED]
Underneath “Nutritional Facts” will consist of how many servings there are per container. [HIGHLIGHTED]
CARBOHYDRATES
How do carbohydrates affect blood sugar?
Mostly everything we eat contains carbohydrates. After eating carbohydrates, our digestive system breaks them down into glucose (a type of sugar that gives energy to cells). The glucose then enters our blood, and our blood sugar level rises. While the glucose is entering our blood, our pancreas releases a regulatory hormone called insulin. Without insulin, glucose can’t be easily converted to energy for our cells, causing our blood sugar levels to be really high.
Simple vs. complex carbohydrates
We want to eat more complex carbohydrates—for example, starchy vegetables like sweet potatoes and corn— as they’ll digest slower due to having fiber, minerals, and vitamins. On the other hand, simple carbohydrates like white rice and dairy products are faster to digest, which spikes the blood sugar within a short period. Finding the right balance is essential for a healthy diet.
What’s glycemic load?
Glycemic load means how much the carbohydrates in a certain food (per serving) affect the blood sugar level. To find a food’s glycemic load, multiply the carbohydrates by the glycemic index (which can be found by Googling).
What’s a good glycemic load?
We want to aim for the low and medium glycemic load foods, limiting the high glycemic load foods.
- 10 or under = low
- 11-19 = medium
- 20 or more = high
High-index food examples:
- Sugary foods, sugary soft drinks, white bread, potatoes, etc.
Low-index food examples:
- Some fruits, vegetables, whole-grain foods, etc.
SUGARS
What does “Total Sugars” mean?
The combined amount of natural sugars and added sugars within a food.
- Total sugars = natural sugars + added sugars.
What does natural sugar mean?
The sugar in your food that naturally occurs and is NOT ADDED into your food. An example is fresh fruits; they are 100% natural sugar.
What does “Added Sugars” mean?
The added sugars into the food products you consume. They come in the form of table sugar, honey, high fructose corn syrup, etc. This is the “kind” of sugar that we want to limit in our food. For example, sodas contain lots of added sugar.
Why should we limit our sugar intake?
Eating lots of sugars (called glucose when broken down) requires our pancreas to continuously produce insulin. Insulin is a hormone that moves glucose from our bloodstream and into the body’s cells, where it is used for energy. If we’re always eating sugar, it forces our pancreas to continuously produce insulin – this is where insulin resistance occurs.
According to Dr. Gorodeski Baskin, “Insulin is a ‘building’ hormone: when it is present, the body is always building… but the body requires time to rest from building to allow for breakdown. Continual high insulin levels cause the body to become resistant and over time, insulin becomes completely ineffective.” When we have high insulin resistance, glucose remains in the bloodstream unnecessarily. As a result, prolonged high blood sugar disrupts our normal body responses and healing processes, leading to nerve damage, which can ultimately cause loss of vision and even limbs.
According to Dr. Gorodeski Baskin, “Insulin is a ‘building’ hormone: when it is present, the body is always building… but the body requires time to rest from building to allow for breakdown. Continual high insulin levels cause the body to become resistant and over time, insulin becomes completely ineffective.” When we have high insulin resistance, glucose remains in the bloodstream unnecessarily. As a result, prolonged high blood sugar disrupts our normal body responses and healing processes, leading to nerve damage, which can ultimately cause loss of vision and even limbs.
DIETARY FIBER
How does fiber specifically affect blood sugar?
Fibers from our foods help control our blood sugar because it cannot be broken down and absorbed by the body. This prevents our body from having a spike in our blood sugar levels. It also keeps you full longer as it moves slowly throughout your stomach.
What’s insoluble fiber and soluble fiber?
Insoluble fiber
- Supports insulin sensitivity.
- Keeps your bowels healthy as it helps movement in digestion and increases stool bulk.
- Helps with constipation or irregular stools.
Insoluble fiber food examples:
- Beans, cauliflower, nuts, green beans, potatoes, whole-wheat flour, and wheat bran.
Soluble fiber
- Forms a gel-like substance in your stomach, which slows down digestion.
- Helps lower blood cholesterol and glucose levels.
Soluble fiber food examples:
- Apples, beans, barley, citrus fruits, carrots, oats, peas, and psyllium.