How to Read Food Labels to Make the Best Dietary Choice
- Russell Prothero
- Sep 17
- 2 min read
We've all heard it: eating fresh food is better than eating processed food. While that is true, it's not a reality for most of us living the "American Lifestyle". So then we try to choose "healthy" processed food options. Whether it's "food", meal replacements, or supplements, how do you make the best of a less-than-perfect scenario? Decode the label!
A simple formula to remember:
SUGAR < FIBER + PROTEIN = GOOD CHOICE
If the sugar grams on a food label are higher than the combined grams of protein and fiber, it indicates a food with a high proportion of simple sugars and starches, and likely low fiber and protein content. A healthy diet emphasizes lower sugar and higher fiber and protein to promote stable blood glucose, balanced energy, and overall health. To assess if a food is high in sugar, check the ingredient list: if sugar is among the first three ingredients, the food is likely high in added sugar.
Why This Matters
Sugars raise blood glucose levels quickly, while fiber and protein promote slow digestion and stabilize blood sugar.
High sugar, low protein/fiber foods can lead to blood sugar spikes and energy crashes.
Excessive sugar intake is linked to negative health outcomes like obesity, diabetes, and cardiovascular issues.
How to Read the Label
Locate "Total Carbohydrate": This number includes sugars, starches, and fiber.
Check "Sugars": Pay attention to the grams of sugar listed.
Identify "Dietary Fiber": Fiber is a carbohydrate that does not raise blood sugar and has many health benefits.
Find "Protein": Protein does not increase blood glucose.
Add Protein and Fiber: Add the grams of protein to the grams of fiber.
Compare: If sugar grams exceed the sum of protein and fiber grams, it suggests a high-sugar, low-nutrient food.
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