Most people read labels wrong. Here's the diabetic's 60-second method.
Step 1: serving size first
Always. A "150-calorie" granola bar that's actually 2 servings is 300 calories and 40g carbs. Brands inflate or deflate servings to make numbers look better.
Step 2: total carbs
This is the only carb number that matters for blood sugar. Ignore "sugar" alone — starch raises glucose just as fast.
Step 3: subtract fiber
Net carbs = total carbs − fiber. Fiber doesn't digest, so it doesn't raise blood sugar.
Step 4: check added sugars
The "Added Sugars" line separates natural sugars (e.g. lactose in milk) from refined sugars. A yogurt with 12g total sugar and 0g added sugar is fine. The same yogurt with 12g added sugar is dessert.
Sneaky names for added sugar
- Anything ending in "-ose" (fructose, dextrose, maltose)
- High-fructose corn syrup
- Cane juice / cane crystals / evaporated cane juice
- Agave nectar, brown rice syrup, barley malt
- Maltodextrin (yes, it spikes glucose)
- Honey, molasses (still sugar)
Marketing traps
- **"No sugar added"** — may still contain juice concentrate, which is just sugar
- **"Sugar-free"** — may use sugar alcohols that cause GI upset
- **"Whole grain"** — only meaningful if it's the *first* ingredient
- **"Low fat"** — usually means high carb to compensate
- **"Made with real fruit"** — could be 1% real fruit
The shortcut
If a label takes more than 30 seconds to evaluate, the product is probably engineered. Real food rarely needs a label.