A simple guide to reading food labels with type 2 diabetes

Of course, a great way to minimise the guesswork in your shopping basket is to have a clear plan of what meals are more effective when managing your diabetes and which ingredients are best to choose.

A nutritionist with experience in type 2 diabetes can help you co-create a balanced diet and meal plan that also factors in your personal tastes.

You can also check out the Novo Nordisk cookbook, packed with wholesome, delicious, and easy-to-make recipes suitable for people with type 2 diabetes.

• low total fat (especially saturated fat)
• low sugar
• low sodium
• high fibre
• lower kilojoules (especially when trying to lose weight)

Some diabetic diets are based on balancing blood glucose by limiting carbohydrates. Therefore, it may be important to focus on ‘total carbohydrates’, which includes added sugars and fibre, not just sugar content.

Some foods, such as milk and fruit, are nutritious despite being naturally high in sugar, and can be included as part of a balanced diet. 

Not all fats are created equal. Unhealthy fats like saturated and trans fats can raise your cholesterol and may increase your cardiovascular risk. In contrast, good fats like monounsaturated and polyunsaturated fats may help to protect your heart despite being calorie dense, when eaten in moderation.

For a food to earn a ‘reduced salt’ label, that means it has 25% less salt than the original version of that product. But that reduced level may still be relatively high. The same logic applies to items boasting ‘reduced fat’.

Serving sizes on food labels are notoriously misleading and could make sugar, fat, and salt content look lower than it actually is. If you have a meal plan that specifies serving sizes, see how they compare to the servings listed on the food label so you can stay within your daily calorie and carbohydrate goals.