How to Read Food Labels for Diabetes for the Best Nutrition

For Australians living with diabetes, food labels are more than just fine print, they’re a daily tool for managing health. Understanding food labels can help you spot hidden sugars, track carbohydrates, and choose foods that support long-term wellbeing.

The challenge? Labels are designed to fit legal requirements, not necessarily to make life easy. Serving sizes vary, ingredients have confusing names, and health claims on the front don’t always tell the full story.

The good news is, once you know what to look for, labels become a reliable roadmap for smarter food choices. Below, we’ll break down exactly how Australian food labels work and what details matter most when you’re managing diabetes.

 

How Australian Food Labels Work

Every packaged food item in Australia must follow the Food Standards Code, which means you’ll always see certain details printed on the box, bottle, or packet. These details can seem overwhelming at first, but once you know the key features, you’ll be able to decode them quickly.

 

Nutrition Information Panel (NIP)

Think of this as the backbone of the label. It shows energy (kilojoules), protein, fat (with saturated fat listed separately), carbohydrates, sugars, sodium, and sometimes fibre.

It lists amounts per serve and per 100g (or 100ml). Since serving sizes vary between brands, the per 100g column is the fairest way to compare products.

 

Ingredients List

Ingredients are listed from highest to lowest by weight. That means the first three ingredients make up most of what you’re about to eat. If sugar, refined starch, or salt are sitting near the top, that product may not be the best option for blood glucose management.

 

Allergen Declarations

If you also need to manage allergies or intolerances (like gluten or lactose), this section helps you avoid hidden risks.

 

Health Star Rating

This front-of-pack system gives a quick score from ½ to 5 stars. It’s handy for an at-a-glance comparison but should never replace reading the Nutrition Information Panel. For someone managing diabetes, stars are a shortcut, nutrient detail is the real story. We discuss this further in our post on supermarket food labels.

 

What Diabetics Should Look For When Reading Nutrition Labels

When you’re living with diabetes, not every number on a label matters equally. Some directly affect blood glucose, while others impact heart health, weight management, or digestion.

Here’s where to focus your attention:

 

Total Carbohydrates

Carbs are the most important figure on the label if you’re managing diabetes. All carbohydrates (not just sugars) break down into glucose. Keep an eye on the total carbohydrate line to plan your meals, whether you’re carb-counting or simply aiming for steady blood glucose levels.

 

Sugars (Natural vs Added)

The sugar line includes both naturally occurring sugars (like those in fruit or milk) and added sugars. To spot the difference, check the ingredients list for words like sucrose, glucose, honey, syrup, or fruit juice concentrate. Fewer added sugars generally mean fewer rapid spikes in blood glucose. Watch out for condiments and packaged sauces, which may look harmless but often contain high amounts of sugar and sodium.

 

Dietary Fibre

Fibre slows digestion and helps keep blood glucose steady. Higher fibre foods are almost always better choices. As a guide, look for at least 5 grams of fibre per 100g on packaged foods. For example, choosing wholegrain bread will help stabilise blood glucose better than white bread made from refined flour.

 

Fat, Saturated, and Trans Fats

Fats don’t directly raise blood glucose, but the type of fat matters for long-term heart health. Too much saturated and trans fat can raise cholesterol and increase cardiovascular risk, something people with diabetes are already more prone to.

• Aim for products with less than 3g saturated fat per 100g.
• Avoid foods that list partially hydrogenated oils, as these are a source of trans fats.
• Prioritise healthier fats like those found in olive oil, avocado, nuts, and seeds.

 

Sodium (Salt)

Too much salt can result in high blood pressure and strain your heart and kidneys. As a rule of thumb, aim for products with less than 120mg of sodium per 100g, or try not to exceed 2000mg of sodium per day.

 

Energy (Kilojoules/Calories)

Energy values matter if you’re also managing your weight. Checking the per 100g column makes it easier to compare which foods are more energy-dense.

 

Serving Size vs Per 100g

Don’t be fooled by the “per serve” column! Manufacturers define serving sizes, and they often underestimate how much people actually eat. Use the per 100g numbers for a fair comparison between brands.

 

Ingredients List

Finally, scan the ingredients list. Whole grains, legumes, vegetables, and nuts early in the list are a good sign. But if sugar, salt, or refined starches are right at the top, you’ll know this isn’t the most diabetes-friendly choice. It’s also worth checking if the food is fortified with essential vitamins and minerals, since these contribute to overall health and can support energy and immunity.

 

Special Considerations for Different Types of Diabetes

Food labels are designed for everyone, but depending on the type of diabetes you’re managing, certain parts of the label may matter more. While the core principles are the same - watching carbohydrates, limiting added sugars, choosing high-fibre foods - there are some nuances worth knowing.

 

Type 1 Diabetes

For those with type 1 diabetes, carbohydrate counting is often the cornerstone of meal planning.

• The total carbohydrate line is your best guide, since insulin doses are usually matched to carb intake.
• High-fibre foods can help flatten post-meal glucose spikes, so aim for products that combine moderate carbs with at least 5g of fibre per 100g.
• The ingredients list is especially helpful for spotting hidden sugars that may lead to unexpected highs.

 

Type 2 Diabetes

With type 2 diabetes, the focus is often on steady blood glucose and long-term heart health.

• Total carbohydrates still matter but look at the overall balance of the label. Low saturated fat, low sodium, and moderate energy values support both blood glucose and cardiovascular health.
• High-fibre, minimally processed foods help with satiety and weight management, both important in type 2 care.

 

Gestational Diabetes

During pregnancy, the goal is to keep blood glucose stable for both mother and baby.

• Choosing low-GI, high-fibre carbs is especially useful here. Look for foods with more fibre and less added sugar.
• Pay attention to serving sizes on labels, since even “healthy” foods can push glucose levels higher if portions creep up.
• Small, frequent meals using the label as a portion guide can make day-to-day management easier.

 

Pre-Diabetes

For pre-diabetes, every small improvement you make in reading labels (like swapping a refined cereal for a high-fibre one) helps reduce the burden on your pancreas, smooths out blood glucose responses, and lowers long-term risk.

The good news is pre-diabetes can be reversed naturally with healthy food and lifestyle choices. Reading labels for pre-diabetes is less about tight carb counting and more about building habits now that help prevent progression to type 2.

Here are some tips:

• Carbohydrates: Compare the per 100g column; choose options with fewer total carbs. Spread carbs evenly throughout the day rather than eating them in large portions at once.
• Sugars: Don’t trust “sugar-free” claims. Check the ingredients list for hidden sugars or refined starches (like white flour), which behave much like sugar in the body.
• Fibre: Aim for at least 5g fibre per 100g to slow glucose release. Whole grains, legumes, vegetables, and seeds near the top of the ingredient list are a good sign.
• Saturated Fat: Keep under 3g per 100 g to protect heart health.
• Aim for less than 120mg sodium per 100g (or under 2000mg per day).
• Energy (kJ): Be mindful of high-energy foods if weight management is a goal. Pair higher-energy foods (like nuts) with portion awareness rather than avoiding them.

For the best results, pair smart label reading with a structured pre-diabetes meal plan that balances all macronutrients - carbohydrates, proteins, and healthy fats - and provides clear portion sizes to keep blood glucose steady and support long-term health.

If you have Type 2 Diabetes or Pre-Diabetes and live in Australia, please take a few minutes to complete this short survey on food label knowledge. Your input will help researchers at Central Queensland University improve understanding and support for people living with diabetes.

 

Take the Stress Out of Eating with Ready-Made Diabetic Meals

Managing diabetes doesn’t mean spending hours in the kitchen or sacrificing flavour. If you’re living with type 2 diabetes or pre-diabetes and want to get your health back on track, done-for-you diabetic meal delivery can make life a whole lot easier.

With options like Dietlicious diabetic meal plans, you’ll enjoy:

• Portion control – perfectly sized meals to match your needs and activity level.
• Carbohydrate quality and quantity – carefully balanced to help keep blood sugar stable.
• Fibre-rich ingredients – supporting gut health and smoother glucose management.

All meals are cooked from scratch with wholefoods, no preservatives, and no fake ingredients. Just delicious, nutritionally balanced food designed to improve your health and wellbeing.

Explore our meal plans or keep some ready-made diabetic friendly meals on hand for busy days. Because when nutrition is handled for you, it’s easier to focus on building habits that last.

 

(We recommend speaking with your doctor or dietitian first to make sure a meal plan is right for you.)

 

Further Reading

Want to dive deeper into food label reading and diabetes nutrition? These trusted Australian resources provide practical guides, fact sheets, and evidence-based tips:

• Baker Heart & Diabetes Institute – Health Hub Fact Sheets
  A library of practical, easy-to-read fact sheets on healthy eating, food labels, and managing diabetes.
• Diabetes Australia – Food Labels Guide
  A clear overview of how to read nutrition panels, ingredient lists, and make smarter supermarket choices.
• NDSS – Understanding Food Labels Fact Sheet
  A printable fact sheet that explains nutrition information panels, serving sizes, and tips for comparing products.
• Dietlicious - Best Foods to Eat With Diabetes
  Dr Joanna McMillan discusses the best foods to eat to keep your blood sugars stable.