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The basic process of label reading is relatively straight-forward:
- Identify the given Serving Size. It’s important to recognize that the information provided in this Nutrition Facts table is based on the serving size specified at the top of the table.
In our example, the serving size is listed as 1 cup, which is equivalent to 30 grams (in weight) of the product.
- Determine the total Carb Content of the given serving size. Locate the Total Carbohydrates line and refer to the number right after “Total Carbohydrates” (in grams). (Ignore the numbers followed by % signs – these are useful for comparing different products and making healthy choices, but are not involved in determining grams of carbs.)
In our example, this is 24g of carbs.
- Determine the Available Carbs. Since fibre is not broken down in the process of digestion, it does not affect blood glucose, and therefore needs to be subtracted from the Total Carbohydrate determined in (2). The Canadian recommendations are to subtract out all of the grams of dietary fibre (versus American guidelines which suggest subtracting out half of the dietary fibre).
In our example, Dietary Fibre is 5g, so 24g total carbs minus 5g fibre = 19g available carbs (per serving).
- Determine the expected serving size. How much of this food would you expect your child to eat? Are you going to put 2 cups in the bowl? or 1/3 of a cup?
- Calculate the carb content of the expected serving size. You need to do a bit more math to determine the carb content for the number of servings you expect your child to eat. (*Note: Both methods are shown below, but the weight method tends to be more accurate.)
Based on Volume of Food:
If you think your child will eat 2 cups of this food, since the serving size given is 1 cup, you will need to double the carb values given. In our example, 19g available carbs (for 1 cup) times 2 = 38g of carbs for the 2 cups of food you are going to serve.
If you think your child will eat 1/3 cup of this food, you will need to divide the carb values by 3. In our example, 19g available carbs divided by 3 = 6.3g (6g is close enough) of carbs for the 1/3c you are going to serve.
OR you could do the same calculations using the weight of the product instead of the volume…
Based on Weight of Food:
If you weigh the portion that you think your child will eat and the resulting serving weight is 60g of this food, you will need to double the carb values given, as the serving size given on the label is 30g (weight). In our example, 19g available carbs (for 30g weight) times 2 = 38g of carbs for the amount you are going to serve.
If you think your child will eat 10g of this food, you will need to divide the carb values by 3. In our example, 19g available carbs (for 30g weight) divided by 3 = ~6g of carbs for the amount you are going to serve.
That’s the basic process of label-reading for managing diabetes. If your child is a patient at AB Children’s Hospital, your dietician will teach you how to use label information.
To move beyond set portion sizes, and for time- and sanity-saving tips:Carb Factoring
For more information on nutritional information, see the Alberta Health Services resource Label Reading the Healthy Way.
The above information was reviewed for content accuracy by clinical staff of the Alberta Children’s Hospital Diabetes Clinic.
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