Let us get to the good stuff! But first, I must tell you I love sharing products that I have found to add value to my life and help me succeed along this journey. So in this blog post, you will find some links and this is what I need to tell you:
**Affiliate Disclosure**
Some of the links on this website are affiliate links, which means I may earn a small commission if you make a purchase through them. This comes at no extra cost to you, and I only recommend products that I personally use and believe in. Thank you for supporting my work!
Grocery shopping can feel like a guessing game when you’re managing type 2 diabetes. With shelves full of colorful packaging and bold health claims like “low fat”, “all-natural”, or “sugar-free,” it’s easy to feel overwhelmed. What does it all mean—and more importantly, how do you know if a food is actually good for your blood sugar?
Here’s the good news: understanding nutrition labels can take the guesswork out of shopping and give you the power to make choices that support your health—without sacrificing flavor, variety, or convenience.
Whether you’re newly diagnosed or simply looking to sharpen your label-reading skills, this guide will help you feel more confident navigating the aisles. Keep in mind, I did some of this to begin with to educate myself and understand the nutrients that I was putting in my body, but I do not constantly count now. I know what I am eating and what the good choices look like. If I am trying something new, or not sure of the carbs, I do read labels and look at what nutrients I will be getting if I choose a different option.
Nutrition labels are your behind-the-scenes look at what’s really in your food. They help you:
When you know how to read labels, you can enjoy a wider variety of foods and still stay on track with your goals.
Let’s break it down—section by section.
The serving size is the anchor for everything else on the label. All the numbers—calories, carbohydrates, sugars, sodium—are based on this portion.
Why it matters:
If the label says one serving is ½ cup, but you typically eat 1 cup, you’re consuming twice the listed values—including carbs and calories.
Pro Tip:
Always ask yourself, “How much am I actually eating compared to the serving size?” Then adjust the numbers accordingly. If you aren’t sure, measure. Simply put your food that you typically eat into a measuring cup and find out. You may not even need to change your serving size, but just add it to what you are eating when figuring out where you are at.
When it comes to managing diabetes, Total Carbohydrates is one of the most important numbers to watch. This is the only thing that I focused on to begin with, now I also look at protein and fiber to make sure that I am always getting enough of both in the foods that I eat. It includes:
Most people with type 2 diabetes aim for about 30–60 grams of carbs per meal, depending on individual needs and activity levels. Your healthcare provider or dietitian can help you determine the right range for you. This is what is typically recommended. When I worked with my nutritionist, they recommended between 30-45 grams for each of my three main meals, and then an additional 10-15 for each of my three snacks.
Pro Tip:
Focus on total carbs, not just the sugar number. A food can have low sugar but still be high in starches that impact blood sugar.
Fiber plays a big role in blood sugar management. It slows digestion and reduces the overall impact of carbs on your blood glucose levels.
Start simple: Focus on the overall carbs. If this seems overwhelming, just try to choose foods that are high in fiber.
To get a more accurate picture of how a food might affect you, calculate Net Carbs:
Net Carbs = Total Carbs – Fiber
Foods with 5g or more fiber per serving are great for blood sugar stability and digestive health.
Pro Tip:
Choose high-fiber options like whole grains, legumes, vegetables, and seeds whenever possible.
The “Total Sugars” section includes both naturally occurring sugars (like those in fruit or milk) and Added Sugars—which are the ones to watch closely.
Added Sugars include:
These added sweeteners can spike blood sugar quickly and provide little nutritional value.
Goal:
Try to choose products with 0–5g of added sugars per serving. Even small changes—like switching from sweetened yogurt to plain—can make a big impact over time.
Pro Tip: I am frequently asked, What sweetener do you use? All of them will make your blood sugar rise. I use Monk fruit sweetener, and the reason I chose this one is because it is really sweet tasting, and I use a very small amount. Here is the one I like: https://amzn.to/3Sw9t2P.
Another note: If you are using honey, it is best to try to locally source it. There are benefits to allergies if it is locally sourced.
Limit intake to support heart health, which is especially important when managing diabetes.
Avoid entirely—this type of fat increases the risk of heart disease and inflammation.
Helps slow down digestion, keeps you feeling full, and contributes to stable blood sugar. Choose lean sources like poultry, fish, legumes, and dairy.
Pro Tip:
Look for foods that combine fiber + protein + healthy fats for the most balanced effect on blood sugar.
High sodium intake is common in packaged and processed foods and can lead to high blood pressure, a frequent concern for people with diabetes.
Goal:
Keep daily sodium intake under 2,300 mg—or less, depending on your doctor’s recommendations.
Watch out for:
Pro Tip:
Choose low-sodium or no-salt-added versions when possible, and flavor foods with herbs, spices, or lemon instead of salt.
The Ingredients List gives clues about food quality and hidden sugars.
Look for:
Red flags:
Pro Tip:
Ingredients are listed in order of quantity—the first few items make up most of the product.
Let’s say you’re comparing two granola bars:
| Bar A | Bar B | |
|---|---|---|
| Serving Size | 1 bar (40g) | 1 bar (40g) |
| Total Carbs | 24g | 17g |
| Dietary Fiber | 2g | 7g |
| Added Sugar | 12g | 2g |
| Net Carbs | 22g | 10g |
| Protein | 3g | 6g |
Which is better?
Bar B is the better choice: it’s lower in net carbs, higher in fiber and protein, and much lower in added sugar. It’s likely to have a gentler impact on your blood sugar and keep you feeling satisfied longer.
Learning how to read nutrition labels may feel overwhelming at first—but it’s one of the most powerful tools you have for managing your health.
With every label you read, you’re building a habit that supports steady blood sugar, smarter meals, and long-term wellness. Over time, you’ll get faster and more intuitive about spotting what works best for you.
You’re not just reading a label—you’re making a choice for your future health. And that’s a powerful thing.
Takeaway:
Next time you’re at the store, don’t be intimidated—turn that package around and take a closer look. You’ve got this!
