How to Read a Nutrition Label Like a Pro: The Rule of 5 for a Low Insulin Lifestyle
We’ve all been taught to read nutrition labels carefully, checking calories, fats, and sugars. But when you’re following a Low Insulin Lifestyle, the most important thing isn’t the Nutrition Facts label itself—it’s the ingredient list. If you’ve been stuck in the habit of focusing on the numbers, I’m here to show you a better way. By mastering my Rule of 5, you’ll become the expert of your grocery store trips, picking up only the best products for your health.
Why Ignore the Nutrition Facts Label?
When you look at the Nutrition Facts label, it gives you the breakdown of calories, protein, carbs, and fats. But these numbers don’t tell you the whole story. What matters more is what’s actually in the product. Ingredients directly impact how the food affects your insulin levels and your overall health. That’s why the ingredient list should be your primary focus.
Rule #1: Stick to a Short Ingredient List
The golden rule for choosing healthy products is to look for those with as few ingredients as possible. A shorter ingredient list means fewer processed additives, preservatives, and hidden sugars. The goal is to choose foods as close to their natural state as possible, so look for items with a simple, clean ingredient list—the fewer, the better.
Rule #2: Watch the First Five Ingredients
The ingredients in a product are listed in order of quantity, with the first ingredient being what the product contains the most of. To stick to a Low Insulin Lifestyle, you want to make sure the first five ingredients are not starch, milk, whey, or sugar. These ingredients spike insulin levels and derail your health goals, so keeping them out of the top five ensures you’re choosing something more balanced.
Here’s what to avoid in the first five ingredients:
- Starch – grains, beans, lentils, potatoes, and processed starch including cornstarch, tapioca starch, or potato starch
- Milk – whole, skim, or any form of dairy milk
- Whey – protein concentrate or isolate
- Sugar – all forms: cane sugar, corn syrup, honey, etc.
Become a Master of the Rule of 5
Once you get the hang of reading ingredient lists, this becomes second nature. By sticking to products where the first five ingredients are free of insulin-spiking foods, you’ll become a master of the grocery store, quickly sorting the good from the bad and sticking to your health goals.
An Exceptions to the Rule of 5
There are some instances where the Rule of 5 doesn’t apply so strictly. Let’s look at an exception:
Dressings and Sauces
It’s tough to find a great dressing or sauce that’s entirely free of sugar. In these cases, if sugar appears in the first five ingredients, don’t panic! Here’s what to do next:
Check the Nutrition Facts label for Added Sugars.
If the amount of added sugar is less than 2g per serving, then it’s likely a small enough amount that it’s still okay to consume in moderation. This would make the product Lilli-approved.
Why Ingredients Matter More Than the Numbers
By focusing on the ingredient list rather than obsessing over calories or carbs, you’re making sure that you’re eating real food—foods that don’t spike your insulin levels unnecessarily. In contrast, processed foods with long ingredient lists and hidden sugars can derail even the best dietary efforts.
The Rule of 5 is a simple, effective way to choose the best foods for your health, without getting overwhelmed by the numbers on a label.
Conclusion: Master the Grocery Store with the Rule of 5
By focusing on the ingredient list and sticking to the Rule of 5, you’ll have a clear, effective strategy to make better choices at the grocery store. You’ll avoid insulin-spiking foods, keep your nutrient levels balanced, and maintain better control over your health. With practice, this becomes second nature—and you’ll quickly become the master of the grocery store.
