The 'Natural' Label Myth
The term 'natural' on a food package can be misleading. In India, the Food Safety and Standards Authority of India (FSSAI) has regulations for many food claims, but 'natural' remains a loosely defined marketing term rather than a strict certification.
It often implies that the product is free from artificial ingredients, but it makes no guarantee about the food's nutritional profile or processing methods. A 'natural' fruit juice, for example, can be made from fruit concentrate and still be loaded with sweeteners. This is different from 'organic', which requires specific certification confirming the absence of certain pesticides and fertilisers. Therefore, relying solely on the word 'natural' as a sign of health can be a mistake.
Not All Sugars Are Created Equal
It's important to distinguish between two types of sugar: naturally occurring and added. Naturally occurring sugars are found in whole foods like fruits (fructose) and milk (lactose). These foods also contain fibre, vitamins, and minerals, which slow down the absorption of sugar and provide nutritional benefits. Added sugars, however, are sugars and syrups put into foods during processing or preparation. These provide calories with little to no nutritional benefit and are the primary concern of health organisations. The World Health Organization (WHO) and Indian dietary guidelines recommend limiting added sugar intake to about 25 grams (around 6 teaspoons) per day for optimal health.
Sugar's Many Sneaky Names
Food manufacturers often use multiple types of sweeteners in a single product, and they don't always call it 'sugar'. This makes it harder to spot on the ingredients list. To become a savvy shopper, familiarise yourself with sugar's many aliases. Common names include anything ending in '-ose' like dextrose, fructose, and maltose. Also, be wary of syrups such as high-fructose corn syrup, rice syrup, and barley malt. Even seemingly healthier options like honey, agave nectar, coconut sugar, and evaporated cane juice count as added sugars. If you see any of these listed, especially within the first few ingredients, the product likely contains a significant amount of added sugar.
How to Become a Label Detective
The key to uncovering hidden sugars lies in reading the nutrition panel on the back of the pack. Under FSSAI's labelling rules, companies must list 'Total Sugar' and 'Added Sugar' separately. Always focus on the 'Added Sugar' line. A product might have high total sugars from naturally occurring sources, but it's the added amount that you need to watch. The ingredients are listed in descending order by weight, so if a form of sugar appears near the top of the list, it's a major component of the product. Don't be fooled by a small serving size either; always check the 'per 100g' column to fairly compare different products.
Common Culprits in the 'Natural' Aisle
Many products marketed as healthy are often packed with surprising amounts of added sugar. Be cautious with breakfast cereals, even those claiming to be 'whole grain' or 'high-fibre'. Granola bars, flavoured yoghurts, and instant oatmeal sachets are also common offenders. Don't forget to check sauces and condiments; savoury items like pasta sauce, ketchup, and salad dressings can contain a lot of sugar. Packaged fruit juices and non-dairy milks are another major source, often containing more sugar in a single glass than you'd expect.
