Ignore the Front, Read the Back
The front of a package is designed for marketing. It uses attractive words and images to sell the product. Claims like “multigrain,” “baked, not fried,” or “made with real fruit” create a health halo, making a product seem healthier than it is. The Food
Safety and Standards Authority of India (FSSAI) has flagged numerous brands for using such potentially misleading claims. The most reliable information is always on the back of the pack, in the ingredients list and the nutrition facts panel. This is where manufacturers are legally required to state what is actually in the product.
Master the Ingredients List
The ingredients list is your most powerful tool. Ingredients are always listed in descending order by weight, meaning the first three items make up the bulk of the product. If the first few ingredients are refined flour (maida), sugar, and palm oil, then that is what you are mostly eating, regardless of any health claims on the front. Another key tactic is to look for hidden sugars. Sugar can be listed under many different names, such as glucose syrup, maltodextrin, fructose, dextrose, or fruit juice concentrate. Some brands split sugar into multiple types so that no single one appears at the top of the list. A shorter, more recognisable ingredient list generally points to a less processed food.
Beware of the Serving Size Trap
This is one of the most common ways consumers are misled. All the nutritional values on the label—calories, fat, sugar—are calculated per serving, not for the entire package. Manufacturers are free to define their own serving sizes, and they are often unrealistically small. For example, a packet of biscuits might list the serving size as two biscuits, but most people would eat more than that. To get an accurate picture and to compare different products fairly, always check the ‘per 100g’ column, which is mandatory in India. This gives you a standard measure to judge the true nutritional content.
Decode the Nutrition Facts Panel
When looking at the nutrition panel (per 100g), focus on a few key numbers. Total Sugar is a crucial one; anything above 22g per 100g is generally considered high. Be aware that “no added sugar” does not mean sugar-free; the product can still contain naturally occurring sugars from fruit or milk. For fats, pay attention to Saturated Fat and Trans Fat. Partially hydrogenated oil in the ingredients list is a red flag for trans fats. Sodium is another one to watch, as packaged foods are often high in salt. Finally, check the protein and fibre content. These are beneficial nutrients, but a “high protein” claim on a sugary biscuit is still just a sugary biscuit.
Understanding Health Claims
FSSAI has specific rules for health and nutrition claims. Terms like “low fat,” “sugar-free,” or “high in fibre” have defined thresholds that a product must meet to use them. For example, a “low sugar” product must have no more than 5g of sugar per 100g. However, many terms are not tightly regulated. A claim like “natural” can be ambiguous, while “organic” requires specific certification, such as the Jaivik Bharat logo, to be trustworthy. Claims about boosting immunity or supporting heart health must be scientifically substantiated, and any claim that a food can treat or cure a disease is not permitted.
