How To Read Nutrition Labels When You’re Managing Diabetes

Managing diabetes does not mean giving up the foods that connect us to our culture. From tortillas to rice to plantains, the dishes that define family gatherings and comfort don’t have to disappear from your plate.

Lorena Drago, MS, RDN, a registered dietitian nutritionist specializing in diabetes care, knows this firsthand. Throughout her career working with diverse communities, she’s seen countless patients arrive at their first appointment believing they must abandon their cultural food traditions to manage their blood sugar effectively. The reality, she says, is far different.

The key is not elimination but understanding. When you know how to read a nutrition label and apply that information to your choices, you can make informed decisions about portion sizes without sacrificing the foods that are meaningful to you.

The nutrition label, often overlooked or misunderstood, becomes a powerful tool in diabetes management when you know what to look for. Here’s Drago’s guide to decoding those numbers and taking control of your health while honoring your food traditions.

Starting with the Serving Size

When picking up a packaged food, Drago says the first thing to check is the serving size, not sugar or calories. Every number on the nutrition label is based on that single measurement.

“If the serving size is two-thirds of a cup and you eat double that amount, then all of the numbers—carbohydrates, calories, and everything else—also double,” she explains. “You need to know how much you’re actually eating before the label can be useful.”

Drago emphasizes an important distinction that often gets overlooked: serving size is determined by the manufacturer, while portion size is the amount a person chooses to eat. Understanding that difference can help people feel more in control, rather than overwhelmed, when making food choices.

Focus on Total Carbohydrates

Once serving size is clear, carbohydrates should be the next point of focus. Carbs have the greatest impact on blood glucose levels, and Drago advises people with diabetes to look at total carbohydrates, not just added sugars.

“Total carbohydrates already include sugars and fiber,” she says. “That’s the number that matters most for blood sugar management.”

That said, fiber plays an especially important role. Foods higher in fiber slow the absorption of carbohydrates, helping reduce blood sugar spikes after meals. Drago recommends choosing foods with at least three grams of fiber per serving whenever possible.

Added sugars, on the other hand, offer little nutritional benefit and are best kept to a minimum, especially for people managing diabetes or prediabetes.

Using Labels to Reclaim Food Traditions

In her work, Drago often uses nutrition labels as a teaching tool to challenge common myths around Latinx foods. Many of her patients have been told they must give up staples like tortillas, rice, plantains, or yuca, but the label often tells a different story.

“I show them the portion size and the total carbohydrate content, then compare it to foods like pasta, bread, oatmeal, or even pumpkin,” she says. “They’re surprised to see how similar they are.”

The key, she explains, isn’t the food itself, it’s the portion. Seeing the numbers helps people realize they don’t have to abandon their culture to manage diabetes effectively.

“They’re delighted to know they can still eat the foods they grew up with,” Drago adds. “The nutrition label gives them that confidence.”

Watch for International Labels and Hidden Confusion

Drago notes that some packaged foods, particularly those imported from Latin American countries, require extra attention. These labels often list nutrients based on a 100-gram (approximately 3.5-ounce) serving, which may not reflect how much someone actually eats.

“If you’re not eating about three ounces, the numbers can be misleading,” she explains. In these cases, understanding both the weight and the portion consumed is essential for accurate carb counting.

Don’t Be Fooled by Marketing Buzzwords

Terms like “zero sugar,” “natural,” and “keto” can also cause confusion for people with diabetes. Drago cautions that these labels don’t always mean what consumers assume.

“Zero sugar doesn’t mean zero carbohydrates,” she says. Products like sugar-free ice cream may still contain milk, which raises blood glucose. Similarly, “natural” has no standardized definition and doesn’t necessarily make a product healthier for diabetes management.

“Keto products may be lower in carbohydrates,” she adds, “but they’re not carbohydrate-free or calorie-free.”

Simple Rules of Thumb for Everyday Choices

For grocery shopping or choosing snacks, Drago suggests a straightforward approach: start with serving size, then focus on the nutrients that matter most for your health.

“Carbohydrates and fiber are key,” she says. “If someone has high blood pressure, sodium matters. If cholesterol is high, saturated fat matters.”

Rather than aiming for perfection, Drago encourages people to use nutrition labels as a practical guide—one that supports both blood sugar management and cultural connection.

“Food is never eaten alone,” she says. “When you understand the label, you can balance your meals—and still enjoy the foods that are part of who you are.”

The bottom line: nutrition labels aren’t meant to restrict or intimidate. They’re tools for empowerment. By focusing on serving size first, understanding total carbohydrates, prioritizing fiber, and seeing through misleading marketing claims, people with diabetes can make confident choices that honor both their health needs and their heritage. The foods that connect us to family, culture, and comfort don’t have to be off-limits, they just need to be understood.