Go Beyond Front-of-Pack Claims
The front of a package is marketing. Words like 'natural', 'multigrain', or 'high protein' are designed to catch your eye, but they don't tell the full story. In India, many of these terms are not tightly regulated, meaning they can be misleading. For
example, a 'multigrain' biscuit might still have refined flour (maida) as its main ingredient, with only a small percentage of actual whole grains. Similarly, a 'sugar-free' product might contain artificial sweeteners. The first step to becoming a smarter shopper is to ignore the flashy claims and turn the package over. The real, regulated information required by the Food Safety and Standards Authority of India (FSSAI) is on the back.
The Nutrition Facts Panel: A Numbers Game
The nutrition panel tells you about the energy (calories) and key nutrients per serving. The first thing to check is the 'Serving Size'. Often, the values listed are for a portion that is much smaller than what a person might consume in one sitting. If a packet contains three servings and you eat the whole thing, you need to multiply all the numbers—calories, sugar, fat, and sodium—by three. Pay close attention to 'Total Sugar'. While this includes naturally occurring sugars, FSSAI is increasingly mandating the separate listing of 'Added Sugars', which is crucial information. Also, check for saturated and trans fats. If the ingredient list mentions 'partially hydrogenated oils', the product contains trans fat, even if the label says 0g per serving.
The Ingredient List: What It’s Really Made Of
Ingredients are listed in descending order by weight. This is the most honest part of the label. The first three ingredients make up the bulk of the product. If sugar (or its many aliases like corn syrup, fructose, dextrose, or maltose), maida, or palm oil are at the top of the list, you know the product is not as healthy as it may seem. Food companies sometimes use several different types of sugar so that 'sugar' itself doesn't appear as the first ingredient. This list also includes all additives and preservatives, often listed as INS numbers. While these are legally permitted, a long list of additives in a simple product should be a red flag.
The Allergen Declaration: A Critical Safety Check
For anyone with a food allergy, this section is non-negotiable. FSSAI mandates that the eight most common allergens—including milk, eggs, peanuts, tree nuts, soy, wheat, fish, and crustaceans—must be clearly declared. This information might be highlighted in the ingredient list itself or appear in a separate 'Contains' statement. It's crucial to read this section every single time you buy a product, as manufacturers can change their ingredients without notice. You might also see a 'May Contain' statement, which indicates that the food was produced in a facility where allergens are present, posing a risk of cross-contamination.
Connecting the Dots: The Full Picture
The real power comes from looking at these three sections—nutrition, ingredients, and allergens—together. A product might be low in calories but have a long list of artificial ingredients and hidden sugars. A 'healthy' snack could be free of allergens but loaded with sodium and unhealthy fats. For example, a flavoured yoghurt might seem like a good choice, but a look at the ingredient list could reveal that it's packed with added sugar, making it more of a dessert. A 'baked, not fried' snack might sound healthy, but the nutrition panel could show a high fat content. By cross-referencing these three areas, you move from being a passive consumer to an informed one, able to see the true nature of the product beyond its marketing.
