How to Read Food Labels in the Store: Sugar, Hidden Sugars, Fiber, Glycemic Load

A food label is a cheat sheet that tells you how much sugar, fiber, and fat a product contains—and what you’ll actually get on your plate, not what the marketing promises on the front of the pack suggest.

If you learn to quickly scan 3–4 key lines, choosing a product takes no more than 10 seconds, and your blood sugar levels and overall well‑being become much more predictable.

Ingredients List: Where Sugar Hides

It’s always easiest to start with the “Ingredients” section. This is what shows what the product is actually made of, not how attractively it’s named.

What to look for

· Order of ingredients

· Ingredients are listed in descending order: the more of something there is, the closer it is to the beginning of the list.

· If a bar says “whole grains” but the ingredients start with sugar, glucose syrup, and fats, with grains only near the end, the grains are there in token amounts.

· Obvious sugar

· “Sugar”, “granulated sugar”, “white sugar”, “brown sugar” — all of these are added sugars, not “healthier” options.

· Hidden sugars

· Sugar can hide under dozens of names: glucose syrup, fructose syrup, corn syrup, dextrose, maltose, invert syrup, caramel, molasses, agave syrup, concentrated juice, date syrup, etc.

If several such “syrups” and “-ose” ingredients appear one after another in the list, the product likely has a high proportion of added sugar and is best avoided.

· Sweeteners

· For diabetes, people often choose “sugar‑free” products with sweeteners. In the ingredients list, look for: sucralose, acesulfame K, aspartame, saccharin, stevia, erythritol, xylitol, sorbitol, and others.

· These do not raise blood glucose the way sugar does, but in excess (especially sugar alcohols — polyols) they can have a laxative effect.

Nutrition Facts Table: Sugar, Carbohydrates, Fiber

The second key section is the nutrition facts table (calories, macronutrients: protein, fat, carbohydrates).

Key lines

· Carbohydrates, of which sugars

· In Russian and European labeling, this is usually written as “carbohydrates — … g, of which sugars — … g” per 100 g of product and/or per serving.

· Rule of thumb: the closer to 0–5 g of sugar per 100 g, the gentler the product is on blood sugar.

· 10–15 g and above is already a noticeable sugar load, especially if the portion is large.

· Fiber (dietary fiber)

· Sometimes listed separately as “fiber”, “dietary fiber”.

· Products with higher fiber content (from about 3 g and above per 100 g) keep you full longer and soften the rise in blood sugar.

· It’s especially useful to check fiber in cereals, bread, and breakfast foods like muesli.

· Fat and types of fat

· Look not only at “fat” but also at “of which saturated”.

· High amounts of saturated fat (butter, palm oil, coconut oil) increase the load on blood vessels and the heart.

· Trans fats (partially hydrogenated fats) are a reason to put the product back on the shelf.

· Serving size

· Manufacturers may list values “per 100 g” and “per serving (e.g., 30 g)”.

· If a serving shows “only 5 g of sugar”, but your real portion is twice as big, the sugar automatically doubles.

Glycemic Load: How to Estimate the “Sugar Hit”

Glycemic index (GI) shows how quickly a product raises blood sugar, while glycemic load (GL) takes into account both the speed and the amount of carbohydrates in a serving.

Packaging almost never lists GL, so we estimate it indirectly:

· Look at how many total carbohydrates and sugars are in a serving.

· Consider the amount of fiber (the more fiber, the lower the real load).

· Consider the type of product: whole grains and legumes usually give a lower GL than white bread, cookies, and sugary drinks.

Example logic:

· Sweet yogurt: lots of sugar, little fiber → high glycemic load.

· Plain yogurt + berries + a spoonful of bran: less sugar, more protein and fiber → much gentler load on blood sugar.

Mini Cheat Sheet: What to Scan For

To avoid getting stuck in the aisle, it helps to keep a few “quick filters” in mind.

1. Ingredients List

· Shorter is often better (a short, clear ingredients list).

· Sugar and syrups should not be among the first ingredients in “regular” products (bread, yogurt, juices, sauces).

· Avoid products where 2–3 types of sugar/syrup appear one after another in the ingredients.

2. Sugar and Carbohydrates

· Check the “carbohydrates, of which sugars” line per 100 g.

· For everyday products (yogurt, cottage cheese, cereals, drinks), look for options with minimal sugar.

· Sugary drinks and juices with 8–10+ g of sugar per 100 ml give a very high load; better to choose water, unsweetened tea, or sugar‑free drinks.

3. Fiber

· For bread, cereals, muesli, and snacks, look for the “fiber/dietary fiber” line.

· The closer a product is to 5–10 g of fiber per 100 g, the better for blood sugar and satiety.

· White bread and refined cereals often contain little fiber — look for whole‑grain alternatives instead.

4. Fat

· Check “fat, of which saturated”.

· Avoid products high in saturated fat and trans fats, especially snacks and ready‑made meals.

· Prefer products with vegetable oils (without partial hydrogenation) and moderate total fat.

5. Ignore Bold Claims

Phrases like “fitness”, “sugar‑free”, “natural”, “heart‑healthy” are marketing

Always double‑check them via the ingredients list and nutrition facts: a “fitness” bar may have sugar as the first ingredient, and “natural” juice can contain as much sugar as soda.

Pocket Mini Cheat Sheet for the Supermarket

You can save this in your notes and use it directly in the store.

1. Label‑reading algorithm (10 seconds):

· Step 1 — Check the product name (are you really buying “cheese” and not “cheese‑flavored product”?).

· Step 2 — Open the ingredients list: look for sugar/syrups in the first few lines.

· Step 3 — Check “carbohydrates, of which sugars” per 100 g.

· Step 4 — Look at fiber and saturated fat.

2. Hidden sugars (remember these endings):

· Words ending in “-ose”: glucose, fructose, dextrose, maltose, etc.

· Syrups: glucose, corn, fructose, invert, agave, rice.

· Molasses, caramel, concentrated juice.

3. When it’s better not to buy:

· Sugar/syrup is one of the first ingredients in a “regular” product.

· More than 10–12 g of sugar per 100 g (or per small serving) in something you eat regularly.

· No fiber listed in a “grain” product.

· “Partially hydrogenated fats” (trans fats) are present.

4. What to look for:

· Short, clear ingredients list.

· Whole grains near the beginning of the list.

· Fiber from 3 g per 100 g and above.

· Minimal added sugar and saturated fat.

The Label as a Tool, Not a Source of Stress

When you understand what the numbers in the “carbohydrates, of which sugars” line mean, how to find fiber, and how to spot hidden syrups, a trip to the supermarket turns from a lottery into a conscious choice.

After a couple of weeks of practice, your eye will automatically pick out the right lines — and you’ll be able to confidently manage your blood sugar without completely giving up convenient and tasty foods.