Feeling lost in the supermarket aisle? Learn how to read UK food labels with diabetes, so you can count carbs, spot hidden sugars, and make confident, balanced choices for you and your family.
Have you ever stood in the supermarket aisle, staring at that tiny block of text on a packet of biscuits and feeling completely lost? (or these days, struggling to actually read it!) Then you’re not alone. When you’re managing diabetes, a simple food shop can suddenly feel incredibly overwhelming and like you need a degree in nutrition to navigate it.
However, I’m here to tell you, it does get easier! As a mum to a Type 1 diabetic, I’ve spent countless hours becoming a label detective. In the beginning, it felt exhausting, but I promise you, with a little practice, it will become second nature. Now, understanding a food label is one of the most powerful and confidence-boosting tools we have in our toolkit.
So, in this guide, I’m going to break it all down for you. No jargon, no confusion. We’ll focus on what really matters for managing blood sugar so you can feel clear and empowered on your next food shop.
The First Thing You See – The “Traffic Light” Label
On the front of most packaged foods in the UK, you’ll see the “traffic light” system. This is designed to give you a quick, at-a-glance idea of the calories, levels of fat, saturated fat, sugars, and salt.
This clear overview is designed to be a helpful starting point, but for diabetes management, it doesn’t tell the whole story. A food might be “green” for fat and salt, but still high in carbohydrates. Think of it as a quick snapshot, not the final verdict.
Here’s what those colours mean per 100g of food:
| Nutrient | Low (Green) | Medium (Amber) | High (Red) |
|---|---|---|---|
| Fat | 3.0g or less | >3.0g to 17.5g | More than 17.5g |
| Saturates | 1.5g or less | >1.5g to 5.0g | More than 5.0g |
| Sugars | 5.0g or less | >5.0g to 22.5g | More than 22.5g |
| Salt | 0.3g or less | >0.3g to 1.5g | More than 1.5g |
Now, let’s turn the packet over to find the information that’s truly essential for us.
The Back of the Pack – Your Real Information Hub
The nutrition table on the back is your most reliable source of information.
The Only Number You Really Need to Start With is Total Carbohydrates
For calculating insulin doses and predicting blood sugar impact, this is your hero number. Look for the line that says “Carbohydrate”.
This number shows the total amount of carbohydrate in the food, all of which will be broken down into glucose and impact your blood sugar levels.
However, one part that often causes confusion is the line underneath, “of which sugars”.
Think of it this way, “Carbohydrates” are the total number of fruits in a bowl. “Sugars” are just the apples within that bowl. They are already included as part of the whole bowl. So when you’re calculating insulin or considering your carb intake, it’s the total carbohydrate figure that matters, not just the sugars.
Understanding Fibre
You’ll notice a separate line for “Fibre”. In the UK and Europe, fibre is listed separately and is not included in the total carbohydrate count.
This is different from US labels, where you sometimes have to subtract the fibre to get the “net carbs.” You can ignore that here. The UK system makes it simple: the “Carbohydrate” number is the number you use.
While it doesn’t affect your carb count, fibre is still your friend and a nutrient that most of us don’t eat enough of! Fibre helps to slow down the absorption of sugar, leading to a gentler rise in blood glucose levels. That’s why many of my recipes here on WHK are packed with fibre-rich ingredients to help support balanced blood sugars and overall health.
🔗 Browse my fibre-filled recipes here!
The Sneaky Trap: Serving Sizes vs. Per 100g
This is where many people get caught out. Most labels show two columns: “Per 100g” and “Per Serving.”
My golden rule? Always use the “Per 100g” column for your calculations.
Why? Because a manufacturer’s suggested “serving” can be tiny and unrealistic. The “Per 100g” value is a standardised measure, which allows you to accurately compare different products and calculate the carbs for the actual portion you are going to eat.
So, if the label says there are 50g of carbs per 100g, and you decide to eat a 40g portion, you can accurately work out your carbs (20g).
🔗 For more tips on calculating carbs with confidence, check out my Carb Counting Guide.
A Vital Step – Always Check the Ingredients List
Never underestimate the power of a glance at the ingredients list. It’s one of the most important steps you can take when choosing foods for diabetes management.
Ingredients are listed in order of weight, from the largest amount to the smallest.
If sugar, or any of its many sneaky aliases like glucose-fructose syrup, dextrose, maltodextrin, appears among the first three ingredients, it means sugar makes up a significant part of that product. This often leads to rapid blood sugar spikes.
On this label, some sugars are obvious (“sugar,” “brown sugar”), but others are tucked away under less familiar names or added for texture and moisture. Such as Barley Malt Syrup, Golden Syrup and Partially Inverted Refiners Syrup.
🔗 If you would like to learn more, then make sure to check out my detailed guide on Sugar Substitutes for Type 1 Diabetes and Baking with Sugar Substitutes, where I list over 50 different names sugar can hide behind!
What About Energy (kcal/kJ)?
You’ll also see a value for “Energy”, listed in both kJ (kilojoules) and kcal (calories). These are simply two different units for measuring the energy a food provides.
While calories aren’t used directly for insulin dosing, being mindful of overall energy intake is an important part of a healthy, balanced diet for anyone, whether they are managing diabetes or not.
Putting It All Together – A Real-World Chocolate Chip Oat Biscuit Example
Let’s walk through a real label using these Nairns chocolate chip oat biscuits, so you can see exactly how to break it down for confident carb counting and blood sugar management.
- Front of Pack – First, glance at the traffic light label (if there is one). Biscuits often show an “amber” or even “red” for sugars, which is your first clue that they’ll have a noticeable impact on blood sugar.
- Back of Pack – Now, flip to the nutrition table on the back. Ignore the “per biscuit” column for now, since portion sizes can vary and we want the most accurate, standardised info. Go straight to the “Per 100g” column.
- Find the Carbs – Look for the “Carbohydrate” line. Here, it’s 63.8g per 100g. Right below, “of which sugars” is 19.0g. This tells us a good chunk of the carbs come from different types of sugars—both obvious (like “sugar” and “brown sugar”) and more hidden ones (like “golden syrup,” “partially inverted refiners syrup,” and “barley malt syrup”).
- Weigh Your Portion – If you’re planning to enjoy a few biscuits, pop your plate on your digital scales, zero it, and add your biscuits. Let’s say you decide on a 30g serving (about two biscuits, but always check by weight for accuracy).
- Do the Maths – Work out the carbs in your portion: 63.8g carbs per 100g means for 30g, it’s (63.8 ÷ 100) x 30 = 19.14g carbs. That’s what you’ll count for this serving.
- Check the Ingredients – Scan the list for sources of sugar. Here, you’ll spot not just “sugar” and “brown sugar,” but also “golden syrup,” “partially inverted refiners syrup,” and “barley malt syrup.” All of these are sugars that will raise blood glucose fairly rapidly. Seeing them listed high up means they’re used in significant amounts.
💡 WHK Tip – Remember, the number next to “carbohydrate” is your key figure for insulin or carb counting. The “of which sugars” number is useful for understanding how quickly the food might affect your blood sugar, but for calculations, always use the total carbohydrate.
Mastering Food Labels for Diabetes
Reading a food label isn’t about judging food as “good” or “bad.” It’s about gathering information. It’s a skill that turns confusion into clarity and anxiety into confidence.
Here are the 5 key steps to remember:
5 Steps to Read a UK Food Label with Confidence
| Step | What to Do | Why It Matters |
|---|---|---|
| 1. Start with the Front | Offers a quick overview of nutritional balance, but not the full picture for diabetes. | Offers a quick overview of nutritional balance — but not the full picture for diabetes. |
| 2. Flip to the Back | Find the “Carbohydrates” line on the nutrition panel. | This is the key number for blood sugar and insulin calculations. |
| 3. Use “Per 100g” Values | Focus on the 100g column instead of “per serving.” | Standardised values help you compare products and calculate carbs more accurately. |
| 4. Weigh Your Portion | Measure your portion, then calculate: carbs per 100g × (your portion ÷ 100). | Gives you a realistic carb count based on what you actually eat. |
| 5. Check the Ingredients List | Look at the first 3 ingredients for added sugars or sweeteners (e.g. glucose, dextrose). | Helps you predict how quickly the food might impact blood sugar. |
Every time you read a label, it helps you understand what’s in your food so you can make choices that work for you and your family.
Ready to put this into practice?
You can find more practical tips in my guide to the 5 Game-Changing Tips to Make Carb Counting Feel Effortless or get started with meal planning with my FREE 7-Day Wholefood Meal Plan below!
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