I love talking about nutrition and how to balance your blood sugar, and on Episode 31 of my podcast “The Path to Better A1C”, I broke down the real impact of hidden sugars—from your morning yogurt to your afternoon protein bar—and explained how these sneaky ingredients can be driving your energy crashes, cravings, and blood sugar spikes. (Listen to the podcast episode on Apple, Spotify and all major podcast platforms)
Now if you’ve ever picked up a ‘healthy’ snack and been shocked by the sugar content on the label—you’re not alone. Understanding nutrition labels can feel like decoding a secret language, especially when it comes to carbohydrates, sugars, and artificial sweeteners. But if your goal is to balance your blood sugar, reduce cravings, or prevent prediabetes, learning how to read those labels is a game-changer.
So… What Are Carbs?
Let’s start here: Carbohydrates, because a lot of my clients get a bit confused between carbs, sugar, added sugar and the whole label reading becomes confusing.
Carbohydrates (or carbs) are not the enemy. They’re actually your body’s preferred energy source—especially for your brain and muscles. Carbs include everything from:
- Fruits and vegetables
- Whole grains like quinoa or brown rice
- Legumes like lentils or chickpeas
- Dairy products
- And yes—even sweet treats
But here’s the key: not all carbs affect your blood sugar the same way. Research shows that foods with higher fiber content have a lower glycemic index, meaning they cause a slower, more gradual rise in blood sugar compared to refined carbohydrates.
On a food label, you’ll see Total Carbohydrates, which include:
✔️ Fiber ✔️ Starches ✔️ Sugars (both natural and added)
This number might look high even for whole foods—but it doesn’t mean the food is “bad.” It just means we have to look deeper.
Carbs vs. Sugar: What’s the Difference?
It’s true that all carbs eventually break down into sugar (glucose) in your body. But not all carbs are added sugar. And not all carbs are bad, just simple or complex; whole or refined; higher in fiber or lower in fiber.
- Carbohydrates are a broad category that includes fiber, starches, and sugars
- Sugars are just one type of carbohydrate
- Added sugars are the specific sugars that get added during processing (more on that below)
Think of it like this: a serving of lentils and a glass of soda both contain carbs—but they couldn’t be more different. The real magic for blood sugar balance (and diabetes prevention) lies in:
- Choosing the right types of carbs
- Being mindful of your portion sizes
- Pairing your carbs with protein, fiber, or healthy fats
How to Read the Nutrition Label: Sugar, Total Carbs, and Added Sugar
Once you flip the package around, here’s what you’ll typically see under “Total Carbohydrates” on the nutrition label:
- Total Carbohydrates: This includes everything—fiber, natural sugars, starches, and added sugars
- Dietary Fiber: A type of carbohydrate that doesn’t raise blood sugar and supports digestion
- Total Sugars: Includes all sugar in the product, whether it comes from fruit, milk (lactose), or other sources
- Added Sugars: Tells you how much sugar was added during processing—this is the key number to watch
Quick Reference: What’s High vs. Low?
Added Sugar Guidelines:
- American Heart Association recommends ≤25g daily for women, ≤36g for men
- Red flag: More than 6g added sugar per serving for most foods
- Green light: 0-2g added sugar per serving
Fiber Targets:
- Aim for 25-35g daily total
- Look for: At least 3g fiber per serving in packaged foods
Net Carbs Formula
Net Carbs = Total Carbs – Fiber
This gives you a better picture of carbs that will actually impact your blood sugar. If you have ever tried keto diet or have worked with a nutritionist you are probably familiar with the term net carb; this truly reflects how fiber plays a key component in blood sugar balancing and also weight loss.
Here is an example: A plain Greek yogurt might have 5g total sugar and 0g added sugar (from lactose), but a fruit-flavored version might have 16g total sugar and 11g added sugar. Now what is the big takeaway? That the “sugar” number isn’t always bad, but added sugar is what you want to limit.
Artificial Sweeteners: What You Need to Know
Artificial sweeteners don’t raise blood sugar directly, but they come with trade-offs. Recent research suggests they may affect gut microbiome balance and could potentially influence insulin sensitivity over time, though more studies are needed.
Even though they’re calorie-free, they still keep your palate craving sweetness. Here’s a quick guide to the most common ones:
- Sucralose (Splenda): Zero-calorie; found in baked goods and flavored drinks; heat-stable for baking
- Aspartame: In diet sodas and sugar-free yogurts; breaks down at high temperatures; some studies suggest links to headaches in sensitive individuals
- Acesulfame potassium (Ace-K): Found in sugar-free drinks and protein powders; often combined with other sweeteners
- Saccharin: One of the oldest sweeteners; found in pink packets; bitter aftertaste for some
- Stevia: Plant-based; may have a bitter aftertaste; considered “natural” but still highly processed
- Monk Fruit: Natural and zero-calorie; often blended with erythritol; expensive but clean taste
- Allulose: New on the scene; tastes like sugar, minimal blood sugar impact; may cause digestive upset in large amounts
Important note: All artificial sweeteners approved for use in the US are considered “Generally Recognized as Safe” (GRAS) by the FDA, but individual tolerance varies.
Sugar’s Many Disguises: What to Watch For
Added sugars hide under many names in ingredient lists. Watch for:
- Anything ending in “-ose” (fructose, glucose, dextrose)
- Syrups (corn syrup, rice syrup, agave)
- Concentrated fruit juices
- Cane sugar, brown sugar, coconut sugar
- Honey, maple syrup (still added sugar, despite being “natural”)
Pro tip: Ingredients are listed by weight, so if any form of sugar appears in the first 3 ingredients, that’s a red flag.
My Coaching Philosophy on Sweeteners
While I’m not against sweeteners, I don’t typically recommend them as a long-term solution. They can reinforce the habit of needing sweet things to feel satisfied—which makes it harder to retrain your taste buds. Instead, I encourage clients to gradually reduce sweetness and use natural strategies like:
- Adding cinnamon or vanilla extract for sweetness without sugar
- Incorporating naturally sweet foods like berries or sweet potato
- Pairing any sweet food with protein or healthy fat to slow absorption
- Practicing mindful eating to appreciate subtle flavors
Quick Action Steps You Can Take Today
- Do a pantry audit: Check 3 packaged foods for added sugar content
- Calculate net carbs for your go-to snacks using the formula above
- Compare similar products: Look at two yogurts or cereals side-by-side
- Set a daily added sugar limit based on AHA recommendations
- Try the “crowd out” method: Add more fiber-rich foods rather than restricting everything
Key Takeaways
- Total carbs aren’t inherently bad—focus on the type and added sugar content
- Fiber is your friend for blood sugar balance
- Added sugars are the real culprit to watch
- Artificial sweeteners won’t spike blood sugar but may keep sweet cravings alive
- Reading labels gets easier with practice—start with just checking added sugars
Remember, the goal isn’t perfection—it’s progress. Small changes in how you read labels and choose foods can make a big difference in how you feel and your long-term health.
Want more personalized guidance on reading labels and balancing blood sugar? Consider scheduling a clarity call with me to discuss your goals and assess if my coaching programs may be a solution for you. Book your FREE Clarity Call here – https://calendly.com/coachjenp7/call
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