Start at the Back, Not the Front
The most important rule of reading labels is to ignore the front of the package, at least at first. The front is advertising space, designed to sell a product with appealing words and images. The real story is on the back, in the ingredient list and nutritional
information panel. Under regulations from the Food Safety and Standards Authority of India (FSSAI), this information has to be declared. This is where you can find out what a product is truly made of, beyond the tempting claims.
The Golden Rule of Ingredient Lists
Ingredients are always listed in descending order by weight. The first two or three ingredients make up the bulk of the product. If a package of 'multigrain' biscuits lists refined wheat flour (maida) and sugar before any whole grains, then it is primarily a maida-and-sugar biscuit. Use this rule to quickly compare two similar products. The one that lists the wholesome ingredient you're actually looking for (like ragi or whole wheat) first is the better choice. A short ingredient list can sometimes mean a less processed product, but it's the quality of those first few ingredients that matters most.
The Myth of 'Natural'
The word 'natural' is one of the most powerful and misleading terms in food marketing. Currently, FSSAI does not have a strict legal definition for what makes a product 'natural'. Generally, it implies that the product has no artificial colours, flavours, or substances and has undergone minimal processing. However, this term is often used loosely. Even if all the ingredients are from natural sources, the product could still be high in sugar, salt, and fat—which are also 'natural'. FSSAI has recently increased its scrutiny on brands making unqualified 'natural' or '100% pure' claims, pushing for more transparency.
How to Spot Hidden Sugars
Sugar has more than 60 different names, and manufacturers often use several of them in a single product. This technique, called 'ingredient splitting', prevents 'sugar' from appearing as the first ingredient. Look for words ending in '-ose' (like fructose, dextrose, sucrose) and any type of 'syrup' (like corn syrup or rice syrup). Other common names include molasses, cane juice, fruit juice concentrate, jaggery powder, maltodextrin, and honey. If you see two or three of these names scattered in the ingredient list, you can assume the product is high in sugar, regardless of their position.
Don't Be Fooled by Serving Size
The nutritional information panel can be tricky. All the values for calories, fat, and sugar refer to a single 'serving size' determined by the manufacturer, not by regulators. This serving size is often unrealistically small. For example, a packet of chips might list two servings, but most people would eat the entire packet in one sitting. To understand your actual consumption, you must check the serving size and then multiply the nutritional values by the number of servings you are eating. A more reliable way to compare products is to use the 'per 100g' column, which provides a standard measure.
Look for FSSAI and Other Key Marks
Always look for the FSSAI logo and license number on the package. This indicates that the business is registered and complies with food safety regulations. For specific product types, other marks are important too. Look for the 'Jaivik Bharat' logo for certified organic products, as the word 'organic' on its own can be misleading without this certification. A green dot signifies a vegetarian product, while a brown dot indicates it contains egg or non-vegetarian ingredients. Checking for these symbols provides a baseline of quality and assurance.
