Start with the Ingredients List
The most crucial information on any food package is the ingredients list, not the marketing claims on the front. According to regulations from the Food Safety and Standards Authority of India (FSSAI), all ingredients must be listed in descending order
by weight. This means the first ingredient listed is the most prominent one in the product. If sugar, refined flour (maida), or palm oil are among the first three ingredients, you know what the product is primarily made of, regardless of claims like 'multigrain' or 'healthy'.
Understanding Food Additives
Food additives are substances added during processing to improve flavour, texture, appearance, or shelf life. They can be natural substances like salt and vinegar (classified as Class I preservatives by FSSAI) or synthetic chemicals (Class II preservatives). Additives include everything from colours and flavour enhancers to preservatives, thickeners, and acidity regulators. While FSSAI approves these additives and sets limits for their use, that doesn't automatically mean they are healthy, especially with long-term consumption.
Decoding INS Numbers and Class Titles
On Indian food labels, additives must be declared with their 'class title' and either a specific name or an International Numbering System (INS) code. This system, developed by the Codex Alimentarius Commission, assigns a unique number to every additive. So, instead of a long chemical name, you might see 'Acidity Regulator (INS 330)' or 'Preservative (INS 211)'. These codes are the food industry's shorthand for chemical ingredients. While it looks technical, it's a standardised way to identify what's been added. India uses the INS system, which is very similar to the 'E-number' system used in Europe.
Common Additive Classes and Codes
Getting familiar with common additive types can make label reading much faster. Here are a few key examples you'll frequently see on Indian products: Preservatives: These stop bacteria and mould. Look for Sodium Benzoate (INS 211), Sorbates (E200-203), and Sulphites (E220-228). Flavour Enhancers: Used to create an 'addictive' savoury taste. The most famous is Monosodium Glutamate (MSG, INS 621). Others include INS 631 and INS 635, which are often used together. Acidity Regulators: These control sourness and taste. Citric Acid (INS 330) is very common. Artificial Colours: These make food look more appealing. Examples include Tartrazine (a yellow dye, INS 102) and Indigo Carmine (a blue dye, INS 132). Antioxidants: Used to prevent fats and oils from going rancid in products like chips and instant noodles. Watch for BHA (INS 320) and BHT (INS 321). Anti-caking Agents: Found in powdered products to keep them free-flowing, such as Silicon Dioxide (INS 551).
Look Beyond the Codes
While identifying additives is important, it's just one piece of the puzzle. To get a full picture of a product's health profile, you must also check the main nutritional information for the amount of sugar, salt (sodium), and fat. Marketing terms like 'natural', 'sugar-free', or 'diabetic friendly' are not strictly regulated in India and can be misleading. A product can be 'sugar-free' but contain artificial sweeteners, or be 'low fat' but have high sugar content to compensate for taste. Always trust the ingredients list and the nutrition facts panel over the claims on the front of the box.
