Consider carbs in context

If your meal plan is based on carbohydrate counting, food labels become an essential tool.

• Look at total carbohydrates, not just sugar. Evaluate the grams of total carbohydrates — which include sugar, such as added sugars; complex carbohydrates; and fiber — rather than only the grams of sugar. If you focus on sugar content, you could miss out on nutritious foods naturally containing sugar, such as fruit and milk. And you might overdo foods with no natural or added sugar but plenty of processed or refined carbohydrates, such as certain cereals and grains.
• Don't miss out on high-fiber foods. Pay special attention to high-fiber foods. Look for foods with 3 or more grams of fiber.