Learn How To Read Food Labels

Fats

When reading a food label, look for unsaturated fats, specifically monounsaturated and polyunsaturated fats, as these are considered “good” fats. Watch for saturated and trans fats (considered ‘bad fats’) —excess intake of these can increase your risk of heart disease. Healthy fats, such as those from nuts, seeds, and fish, can support heart health, which is especially important for people with diabetes.

Sodium

Cutting back on salt (sodium) in your diet is one of the best ways to help curb your blood pressure, especially if you’ve been diagnosed with hypertension. Processed foods tend to have the highest salt content (items like frozen pizza and canned soup). Hypertension Canada recommends limiting sodium intake to less than 2000 mg per day, which is approximately 5 grams of salt. To make informed choices when reading food labels, aim for foods with 0-120 mg of sodium per serving (0-5% daily value). Foods with 121-360 mg of sodium per serving (6%-14% Daily Value) should be consumed in moderation, while those with more than 360 mg of sodium per serving (≥15% Daily Value) should be avoided or limited. 

Calories

It is important to consider the amount of calories in a serving, since this helps with weight management, which is key to controlling type 2 diabetes. Choose foods that are nutrient-dense but not calorie-heavy.

Newer to food labelling in Canada

Look for the Nutrition Symbol on the front of the package. Avoid these “high in” symbols which will be mandatory for prepackaged foods that meet or exceed set levels for saturated fat, sugars or sodium.

Understanding food labels empowers you to take control of your diabetes. It’s not about perfection but about making informed choices most of the time. If you’re unsure how to apply this knowledge to your personal meal plan, consult a registered dietitian or certified diabetes educator for individualized advice.