Ignore the Marketing, Read the Back
The front of a package is designed to sell. It uses appealing words like 'wholesome', 'natural', or 'high protein' to create a healthy impression. The real story, however, is on the back. In India, the Food Safety and Standards Authority of India (FSSAI)
mandates that all ingredients be listed. This is your primary source of truth. Ignore the flashy claims and turn the product over. The first step to knowing what you're eating is to commit to reading the ingredient list, every single time.
Master the Ingredient Order
Ingredients are legally required to be listed in descending order by weight. This is the most powerful tool you have. If sugar, refined flour (maida), or palm oil are among the first three ingredients, that is what the product is mostly made of, regardless of its 'multigrain' or 'healthy' branding. A short ingredient list is often a good sign; a long list full of words you can't pronounce suggests a highly processed product. If a so-called 'millet' biscuit lists refined flour and sugar first, you know the healthy grain is only a minor component.
Decode the INS Numbers
Ever seen codes like INS 330 or INS 621 on a label? These are not complex chemical formulas but part of the International Numbering System (INS) for food additives. This system, used globally and in India, provides a standardised code for each additive, from acidity regulators to flavour enhancers. For example, INS 330 is simply citric acid, while INS 621 is monosodium glutamate (MSG). FSSAI regulations state that additives must be listed with their class name (like 'Preservative') and either their specific name or INS number. While an INS number doesn't automatically mean an ingredient is harmful, it signals the presence of an additive. A quick search online can tell you what the number stands for, helping you make an informed choice.
Question 'Natural Flavours'
The term 'natural flavours' sounds reassuring, but it's one of the most ambiguous terms on an ingredient list. While the source must be a plant or animal, the final product can be highly processed and contain chemical additives. Manufacturers are not required to disclose the exact components of their proprietary flavour blends. This means a 'natural raspberry flavour' might have very little to do with actual raspberries, and could be a complex mixture created in a lab. If you are aiming for a truly additive-free diet, products with this vague ingredient warrant suspicion.
Look for Hidden Sugars and Sodium
A product that claims to be 'sugar-free' may still impact your blood sugar. Additives don't just include preservatives and colours; they also include various forms of sugar and salt used for flavour and texture. Sugar hides under many names, such as maltodextrin, high-fructose corn syrup, dextrose, invert syrup, and liquid glucose. A 'no added sugar' claim can also be misleading if the product contains fruit juice concentrate, which is a form of sugar. Similarly, sodium can be listed in various forms. Being aware of these alternate names helps you get a more accurate picture of what you're consuming.
Understand 'Free-From' Claims
Labels that boast 'no MSG', 'zero trans fat', or 'preservative-free' can create a health halo, suggesting the product is completely pure. However, this is often a clever marketing tactic. A product without one specific additive might compensate with others. For instance, a snack without added MSG might have a high sodium content or use yeast extract to achieve a similar savoury flavour. Similarly, a 'baked, not fried' snack could still be high in unhealthy fats and refined flour. Always check the full ingredient list and nutrition panel to verify these claims and see what else might have been added.
