The Real Story Behind the Wrapper
Attractive packaging with words like “natural” or “healthy” can be misleading. The true nature of a product is revealed on its back panel, in the nutrition information and ingredients list. The Food Safety and Standards Authority of India (FSSAI) has
mandated clear labelling to help consumers make informed choices. Understanding these labels is a crucial skill for anyone looking to manage their health, as what’s inside is often more complex than the front of the package suggests. It’s not about avoiding packaged foods entirely, but about choosing them wisely.
Decoding the Sodium Story
One of the biggest concerns in packaged foods is the high sodium content. While the body needs sodium to function, excessive amounts are linked to high blood pressure, heart disease, and stroke. Most of the sodium in our diet comes from packaged and prepared foods, not the salt shaker at home. On Indian labels, FSSAI considers a Recommended Dietary Allowance of 2000 mg of sodium per day for an average adult. Foods like instant soups, chips, pickles, and sauces are often loaded with sodium. When reading a label, look for the sodium content in milligrams (mg) per 100g. A food with over 400 mg of sodium per 100g is generally considered high. Always check this figure to keep your intake in check.
The Serving Size Secret
Manufacturers often use small serving sizes to make the numbers for calories, sugar, and sodium appear lower. A consumer might look at a packet of chips, see a seemingly low sodium value, and assume it’s for the whole bag. However, that value is often for just one serving, and a single package can contain three, four, or even more servings. To get a true picture, always check the serving size at the top of the nutrition panel and multiply the nutrient values by the number of servings you actually consume. Some labels now include a second column showing nutritional information for the entire package, which can be very helpful.
Navigating a Minefield of Allergens
For individuals with food allergies, reading labels is not just a healthy habit—it's a critical safety measure. FSSAI mandates that common allergens must be clearly declared. These include cereals containing gluten (like wheat), milk products, eggs, fish, peanuts, soybeans, and tree nuts (like almonds and cashews). In Indian cuisine, many allergens can be hidden. For example, commercial asafoetida (hing) powder is often mixed with wheat flour. Creamy gravies in ready-to-eat meals might contain cashew paste as a thickener, and even ghee contains trace amounts of milk protein. Always check the ingredients list, which is ordered by quantity, and look for a separate allergen declaration.
Beyond Sodium: Other Things to Watch
While sodium and allergens are primary concerns, other elements on the label deserve attention. Look for “added sugars,” which are different from the natural sugars found in fruits or milk. High intake of added sugar contributes to weight gain and other health issues. Also, check for trans fats. Even if a label says “0g trans fat,” it may still contain trace amounts if you see “partially hydrogenated oils” in the ingredient list. The best approach is to favour products with shorter, more recognisable ingredient lists. If sugar, salt, or refined flour (maida) are among the first three ingredients, it's a sign that the product is highly processed and less nutritious.
