Look Beyond Front-of-Pack Claims
The front of a package is prime marketing real estate. Words like “natural,” “healthy,” “multigrain,” or “no added sugar” are designed to catch your eye. However, these claims can often be misleading. A “multigrain” bread might still have refined flour
(maida) as its primary ingredient, and a “fat-free” snack could be loaded with sugar to compensate for taste. The Food Safety and Standards Authority of India (FSSAI) has been cracking down on such ambiguous claims, urging consumers to be sceptical. Your first step is to ignore the buzzwords and flip the pack over.
Start With the Serving Size
This is arguably the most crucial—and most overlooked—part of the label. All the nutritional values listed, from calories to sugar, are based on one single serving size, not the entire package. A small bag of chips might seem low in calories until you realise the packet contains three servings, and you’ve eaten the whole thing. Serving size is not a recommendation of how much to eat, but simply what the manufacturer has set as a standard amount. To accurately compare two products, always check if their serving sizes are similar. If not, you'll need to do a little math to get a true comparison.
Decode the Ingredients List
The ingredients are listed in descending order by weight. This means the first two or three ingredients are what make up the bulk of the product. If sugar, maida, or hydrogenated oils are high up on the list, you know the product is not as healthy as it may seem. A cleaner label will have a shorter list with ingredients that you can easily recognise. This is also where you can spot hidden sugars. Manufacturers use many different names for sugar, such as corn syrup, fructose, dextrose, and maltose. If you see several of these scattered throughout the list, it's a red flag for high sugar content.
Master the Key Nutrients: Sugar, Salt, and Fat
The nutrition facts panel provides a detailed breakdown of key nutrients. When comparing products, pay close attention to 'added sugars', sodium, and saturated and trans fats. Unhealthy diets are a major contributor to lifestyle diseases in India. While a product has total sugars (including natural ones from fruit or milk), the 'added sugars' line tells you how much has been put in during processing. For sodium, a general rule is that anything over 600mg per 100g is considered high. Also, look for foods with minimal to zero trans fats and low saturated fat to protect your heart health.
Look for the Good Stuff, Too
Comparing labels isn't just about avoiding the bad; it's also about choosing more of the good. Look for products that are a good source of dietary fibre and protein. Fibre is essential for good gut health, while protein helps with muscle maintenance and keeps you feeling full for longer. Many labels will now show the percentage of your Recommended Dietary Allowance (%RDA) that a serving provides for various nutrients. This can be a handy guide to see if a product is genuinely contributing to your nutritional needs or is just providing empty calories.
