1. The Serving Size Trap
The first thing to check on any nutrition label is the serving size. Manufacturers often use unrealistically small serving sizes to make the calorie and sugar counts seem lower. A packet of biscuits might list the nutritional information for just two
biscuits, or a bottle of juice might be based on a 100ml serving when the bottle contains 200ml or more. Always ask yourself if the stated serving size reflects how much you will actually consume. If you eat double the serving size, you must double all the numbers, including calories, sugar, and fat. This simple check gives you a far more accurate picture of what you're eating.
2. The Ingredient List Order
The ingredients list is your most honest guide to a product's contents. Under FSSAI regulations, ingredients must be 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, refined flour (maida), or an unhealthy oil is one of the first ingredients listed, you should be cautious, no matter the health claims on the front of the box. This rule helps you see past marketing and understand what the food is truly made of. A long list of ingredients you can't pronounce is also often a red flag.
3. Sugar's Many Disguises
Looking for the word 'sugar' on the ingredients list isn't enough. Sugar has dozens of aliases that food companies use to disguise it. Keep an eye out for words ending in '-ose' like fructose, dextrose, sucrose, and maltose. Other common names include corn syrup, agave nectar, maltodextrin, cane juice, and jaggery. Sometimes, manufacturers use several different types of sugar in small amounts so that no single one appears at the top of the ingredients list. If you see multiple sweeteners listed, add them up—the product is likely much sweeter than it appears.
4. The 'Low-Fat' Sodium Surge
Many shoppers reach for products labelled 'low-fat' believing they are a healthier choice. However, when manufacturers remove fat, they often add more sodium (salt) and sugar to compensate for the loss of flavour and texture. This means your 'healthy' low-fat salad dressing, snack, or frozen meal could be packed with hidden salt, which can contribute to high blood pressure. Always compare the sodium content of low-fat products to their regular counterparts. A product that seems healthy on the surface might be a sodium trap.
5. 'Natural' vs. 'Organic' Claims
The words 'natural' and 'organic' are often used interchangeably, but in India, they have very different meanings. The term 'natural' is not strictly regulated and can be used on products even if they are highly processed. 'Organic', however, is a regulated term. For a product to be sold as organic in India, it must be certified under the National Programme for Organic Production (NPOP) or the Participatory Guarantee System (PGS-India). Look for the official Jaivik Bharat logo, which is a mandatory mark for certified organic foods. This ensures the product has met strict standards for production, avoiding synthetic pesticides and fertilisers.
6. Allergen Information in Bold
For individuals with food allergies or sensitivities, this is a critical and often overlooked detail. FSSAI mandates that common allergens like peanuts, tree nuts, milk, soy, and wheat be clearly declared. This information is usually found in or just below the ingredient list, often in bold type to make it easy to spot. Even if you don't have a known allergy, being aware of this section can be helpful, as it quickly highlights major components of the food. Taking a quick glance can prevent a serious health issue for you or someone you're sharing the food with.
