Rule 1: Ignore the Front, Read the Back
The front of a package is marketing. It uses attractive words like 'natural', 'multigrain', or 'high fibre' to create a health halo. The real story is on the back. The two most important sections are the Ingredients List and the Nutritional Information
panel. Ingredients are always listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar, refined flour (maida), or palm oil are at the top of the list, you know what you’re primarily eating, regardless of the claims on the front.
Rule 2: The Shorter, the Better
As a general principle, a shorter ingredient list is preferable. It often indicates that a food is less processed. When you see a long list of ingredients that you can't pronounce, it's a sign that the product is heavily engineered. Compare the number of ingredients in both products. The one with a more recognisable and shorter list is often the better starting point. This isn't a perfect rule, but it’s a reliable shortcut for everyday grocery shopping.
Understand INS Numbers
In India, food additives are listed with an International Numbering System (INS) code. This is a standardised system used globally. While seeing codes like 'INS 330' or 'INS 211' can be intimidating, they simply represent different categories of additives. For example, the 100 series are typically colours, the 200 series are preservatives, and the 400 series includes emulsifiers and thickeners. The Food Safety and Standards Authority of India (FSSAI) regulates which additives are permitted and at what levels. The presence of an INS number doesn’t automatically mean a product is 'bad', as many additives are necessary for safety and shelf-life. The key is the quantity and type.
A Simple Comparison Framework
When you have two products side-by-side, use this quick checklist:1. Count the Additives: First, simply count how many INS numbers or chemical-sounding names are in each list. The product with fewer additives is generally the less processed option.2. Check for Key Groups: Be mindful of certain categories. While all approved additives are deemed safe at specified levels by FSSAI, some people prefer to limit their intake of artificial colours (INS 100-199), artificial sweeteners (like INS 951 - Aspartame), and certain preservatives like sodium benzoate (INS 211) and nitrates (INS 250/251).3. Look at the Nutrition Panel: An additive list doesn't tell the whole story. Compare the products on sugar, sodium, and saturated fat content per 100g. A product with fewer additives might still be very high in sugar or salt.
Putting It All Together: A Real-World Example
Imagine comparing two brands of instant noodles. Brand A might list maida, palm oil, salt, and a single flavour enhancer (e.g., INS 621 or MSG). Brand B might list maida, palm oil, salt, plus three different stabilisers (INS 452), two acidity regulators (INS 500, INS 501), a thickener (INS 412), an antioxidant (INS 319), and multiple synthetic colours (INS 102, INS 110). While both are processed foods, Brand A has a significantly simpler additive profile. You would then check the nutrition panel to see if one has dramatically less sodium. This two-step process—comparing additive complexity and then key nutritional values—gives you a much clearer picture than the marketing on the front.
