#24: Decoding Food Labels: Making Informed Choices

Reading food labels can feel like cracking a secret code, but once you know what to look for, it becomes a powerful tool for better health! In today’s episode, I’m diving deep into how to decode food labels, spot hidden sugars, understand net carbs, and avoid misleading marketing claims. If you’ve ever wondered how to make truly informed food choices, this episode is for you!

What You’ll Learn:
✔️ How to spot hidden sugars lurking in everyday foods
✔️ The difference between total carbs and net carbs (and how to calculate them!)
✔️ Why “sugar-free” doesn’t always mean healthy
✔️ How to navigate misleading food packaging claims
✔️ Simple tips for making better grocery store choices

Key Takeaways:
📌 Hidden Sugars – Watch for sneaky names like dextrose, maltose, and cane juice. Even “healthy” foods can be loaded with added sugar!
📌 Net Carbs Calculation – Subtract fiber, sugar alcohols (like erythritol), and allulose to get an accurate count of digestible/blood-sugar-affecting carbs.
📌 Marketing Tricks – “Organic” and “No Added Sugar” don’t always mean low sugar or healthy. Read the label, not the front of the package!
📌 Empower Your Choices – Small changes in reading food labels can lead to big improvements in blood sugar control and overall health.

Resources & Links:
📖 Download My FREE Get Started Guide for more tips and recipes!
📩 Have questions? Want me to cover a specific topic? Email me at main@wellnessthroughunity.com!
🎧 Subscribe & leave a review on Apple Podcasts or Spotify!

💡 Found this episode helpful? Share it with a friend who needs it!

Stay Connected:

• Subscribe to The Balanced Blood Sugar Podcast for more tips and strategies to help you manage your blood sugar naturally.
• Follow us on social for more!
  Facebook Instagram

Thanks for listening!
If you enjoyed this episode, please leave a review and share it with someone who might find it helpful. Let’s help more people balance their blood sugar and live healthier, happier lives!

Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Welcome back to The Balanced Blood Sugar Podcast, where we empower you to take charge of your health through informed nutrition choices. I'm your host, Adrienne Wheat, and today we're diving into a topic that's crucial for anyone looking to lead a healthier lifestyle: decoding food labels. We'll uncover how to spot hidden sugars, understand sneaky ingredients, and make choices that support better nutrition. So, grab your favorite drink, and let's get started!

Let's kick things off by discussing the importance of reading food labels. In today's fast-paced world, many of us rely on packaged foods for convenience. However, these products often come with a slew of additives, hidden sugars, and misleading claims. Understanding how to read and interpret food labels is essential to making informed choices and taking control of your health.

Spotting Hidden Sugars

Did you know that added sugars are lurking in many foods we wouldn't suspect? From salad dressings to whole-grain bread, sugars are often added to enhance flavor and extend shelf life. The tricky part is that these sugars masquerade under various names, making them hard to identify.

When scanning ingredient lists, look out for terms ending in "-ose," such as fructose, dextrose, and maltose. These are all forms of sugar. Additionally, ingredients like high fructose corn syrup, molasses, cane juice, and honey are also added sugars.

It's not just sweet treats we need to be cautious about. Many savory products contain added sugars to improve taste. For instance, a jar of spaghetti sauce might contain more sugar than a donut! Always check the nutrition label for total sugars and added sugars to make informed decisions.

Understanding Carbohydrates: Total Carbs vs. Net Carbs

Carbohydrates are a primary energy source, but not all carbs are created equal. On food labels, you'll see "Total Carbohydrates," which includes all types of carbs present in the food. However, not all of these carbs impact your blood sugar levels the same way.

So this brings us to the concept of "Net Carbs” which is what we used to calculate a low-carb lifestyle. Net carbs refer to the carbohydrates that your body CAN digest and convert into glucose, affecting blood sugar levels. To calculate net carbs, you subtract certain, non-digestible components from the total carbohydrates on the label.

Here's how you can calculate net carbs:

1. Find the Total Carbohydrates listed on the nutrition label. Then underneath it, you should see “fiber” or “dietary fiber”...
2. Subtract Dietary Fiber: Since fiber isn't digested, it doesn't raise blood sugar levels. And underneath that, is usually listed “sugar alcohols”...
3. Subtract Sugar Alcohols: These are partially absorbed and have less impact on blood sugar. However, NOT all sugar alcohols are created equal. For example, erythritol has minimal impact and can be fully subtracted, while others like maltitol may require you to subtract only half. Then, the last ingredient to look for is allulose. Now this one is not usually listed on the nutrition label, but it IS usually listed on the package, and many times the manufacturer calculates the Net Carbs on the package for you. So you can…
4. Subtract Allulose: This is a natural sugar that isn't fully absorbed by the body and has minimal effect on blood sugar, so it can be fully subtracted from total carbs.

Now, let's put this into practice with an example. You can grab a random label in your home, or just listen along. Suppose a nutrition label shows:

• Total Carbohydrates: 20 grams
• Dietary Fiber: 8 grams
• Erythritol: 4 grams

To calculate net carbs:

1. Subtract the 8 grams of fiber from the 20 grams of total carbs, leaving you with 12 grams.
2. Subtract the 4 grams of erythritol from the remaining 12 grams, resulting in 8 grams of net carbs.
3. Or you can add the fiber and erythritol together to get 12 and subtract that from the total 20 grams.

So, this product would have 8 grams of net carbs per serving. 

Understanding net carbs is particularly beneficial for those managing blood sugar levels or following a low-carb lifestyle. It allows you to focus on the carbs that have a direct impact on your body. Now, most people with blood sugar issues try to stay under 35 grams of net carbs per day. But you can experiment and see what works for you.

Navigating Misleading Marketing Claims

Food manufacturers are savvy with their marketing, often using buzzwords to make products appear healthier than they are. Terms like "natural," "organic," or "no added sugar" can be misleading.

For instance, "no added sugar" doesn't mean the product is sugar-free; it may still contain natural sugars which have a similar affect on blood sugar. Similarly, "organic" products can still be high in sugar and calories. Always rely on the nutrition facts and ingredient list rather than front-of-package claims.

Another common pitfall is products labeled as "sugar-free." This can mean the product contains less than 0.5 grams of sugar per serving but may still contain sugar alcohols or artificial sweeteners, which can affect your health and digestion.

Tips for Making Informed Choices

Here are some actionable steps to help you make better choices:

1. Always Read the Nutrition Label: Don't rely on marketing claims. The nutrition label provides the facts.
2. Check the Serving Size: Often, the serving size is much smaller than what we consume. So if you just eat to your serving size without checking, this can lead to and underestimation of calorie and sugar or carb intake.
3. Be Wary of Long Ingredient Lists: A lengthy list can indicate a highly processed product with lots of additives and hidden sugars.
4. Educate Yourself on Sugar Synonyms: Familiarize yourself with the various names for sugar to spot them easily.
5. Choose Whole Foods When Possible: Whole, unprocessed foods are less likely to contain hidden sugars and unhealthy additives.

Remember, making informed food choices is a powerful step toward better health. By understanding how to read and interpret food labels, you can reduce your intake of hidden sugars and make choices that align with your nutritional goals.

So, that's all for today's episode. I hope you found this information helpful and empowering. If you have any questions or topics you'd like us to cover in future episodes, feel free to reach out. 

And don't forget to subscribe and share this podcast with your friends and family. Together, we can make informed choices for a healthier life. Until next time, take care and stay healthy!