The Label Labyrinth
Packaged food labels in India, governed by the Food Safety and Standards Authority of India (FSSAI), are packed with information. They list ingredients, declare allergens, and provide a nutritional table. However, marketing buzzwords on the front can
be misleading. Claims like “low-fat” or “made with whole grains” don’t tell the whole story. The real data is in the nutrition facts panel. The problem is that many find these tables confusing, especially the difference between “per 100g” and “per serving.” Since manufacturers define their own serving sizes, a product can appear healthier than it is by using a tiny serving.
Public Enemy No. 1: Added Sugar
One of the most important figures to find is “added sugars.” This is sugar that doesn’t naturally occur in the food but is added during processing. Health bodies like the Indian Council of Medical Research (ICMR) warn that excessive consumption of added sugar provides calories but no nutritional value. A diet high in added sugars is linked to a host of health problems, including weight gain, obesity, type 2 diabetes, and an increased risk of heart disease. The ICMR suggests limiting added sugar intake to 25 grams per day. For context, a single can of a popular soft drink can contain more than your entire daily limit.
The Unsung Hero: Dietary Fibre
On the other side of the nutritional coin is dietary fibre. Found mainly in plant-based foods like fruits, vegetables, whole grains, and legumes, fibre is a type of carbohydrate the body can’t digest. This is a good thing. High-fibre diets are associated with a lower risk of numerous diseases, including heart disease, diabetes, and certain types of cancer. Fibre helps regulate blood sugar, lowers cholesterol, and promotes a feeling of fullness, which can aid in weight management. It's also essential for good digestive health, helping to prevent constipation. Most people don’t get enough fibre; the recommended daily intake is about 25 to 35 grams, but many consume only half that amount.
The Per-Serving Showdown: A Simple Rule
Here is the simple, powerful comparison you can make in seconds. Find the “per serving” column on the nutrition label. Now, look for just two numbers: grams of 'Added Sugar' and grams of 'Dietary Fibre'. The rule is simple: for a food to be considered a healthy choice, the amount of dietary fibre in grams should ideally be equal to or greater than the amount of added sugar. If a serving of breakfast cereal has 10 grams of added sugar but only 2 grams of fibre, it’s effectively a dessert. If a snack bar has 5 grams of added sugar and 6 grams of fibre, it is a much better choice. This single comparison cuts through complex calculations and provides a quick gut check on the product's quality.
Putting It to the Test
Let’s apply this to common items. A popular brand of “healthy” breakfast cereal might list a serving size of 30g. In that small bowl, you could find 9g of added sugar and only 1g of fibre. Sugar wins by a landslide, which is a loss for your health. Now consider a packet of digestive biscuits. A serving of two biscuits might contain 4g of added sugar and 1.5g of fibre. It's better, but sugar still has the edge. Then you might pick up a packet of masala oats. A serving could have 0.5g of added sugar and 4g of fibre. Here, fibre is the clear winner, making it a genuinely healthier option. This trick works for yoghurts, juices, sauces, and almost any packaged food, empowering you to make a better choice instantly.
Beyond the Numbers
This sugar-vs-fibre rule is a brilliant starting point, not the final word. A balanced diet is complex, and other factors like sodium, saturated fat, and the overall ingredient list are also important. FSSAI regulations require ingredients to be listed in descending order by weight, so if sugar or refined flour (maida) are among the first few ingredients, it’s a red flag. However, in the fast-paced environment of a supermarket, having a quick and effective tool is invaluable. Comparing added sugar to fibre on a per-serving basis is one of the most effective shortcuts to instantly gauge whether a product's health claims on the front hold up to the facts on the back.
