The Allure of Packaged Sweets
In our fast-paced lives, packaged sweets and snacks are a convenient reality. From biscuits and cookies to packaged ladoos and barfis, these items are staples in many Indian households. They promise tradition and taste in a convenient, shelf-stable format.
However, the industrial processes that make them so convenient often involve ingredients that differ significantly from those used in a home kitchen. One of the most common substitutions is the use of refined industrial seed oils instead of traditional fats like ghee or cold-pressed oils. These oils are inexpensive and have a long shelf life, making them ideal for mass production, but their health implications are a growing subject of debate.
What Are Refined Seed Oils?
Refined seed oils are fats extracted from seeds like sunflower, soybean, safflower, cottonseed, and rapeseed (canola). Unlike traditional methods of cold-pressing, industrial refining involves high heat and chemical solvents to extract the maximum amount of oil. This process can alter the oil's chemical structure and strip it of natural antioxidants. Palm oil is another fat widely used in processed foods, including sweets, due to its low cost and texture. While these oils are common in the modern food supply, their high concentration of certain fatty acids is what draws concern from some health experts.
The Inflammation Connection
The concern around many refined seed oils centres on their high concentration of omega-6 polyunsaturated fatty acids. Our bodies need both omega-6 and omega-3 fatty acids to function, but the balance between them is crucial. While omega-3s have anti-inflammatory properties, omega-6s are precursors to compounds that can be pro-inflammatory. A traditional human diet had a ratio close to 1:1, but the modern diet, rich in processed foods, has skewed this ratio to as high as 20:1. This imbalance doesn't mean seed oils are inherently toxic, but their overconsumption, at the expense of omega-3s, can create a state of chronic, low-grade inflammation in the body, which is linked to various health issues.
Decoding the Labeling Labyrinth
So how are these oils hidden? The headline’s “omission” refers less to illegal hiding and more to how labeling regulations can be confusing. India's food regulator, FSSAI, mandates that ingredients be listed in descending order of weight. However, a product marketed as 'multigrain' may still have refined flour and palm oil as its first two ingredients. Furthermore, a generic term like “edible vegetable oil” or “vegetable fat” is often used, which could be a blend of several refined oils, including palm oil. The upcoming Front-of-Pack Labelling (FOPL) system in India, known as the Indian Nutrition Rating (INR), will use a star system to rate products based on their levels of sugar, salt, and saturated fat. While a step towards transparency, this system focuses on the total amount of fat, not necessarily the type of oil used. A product might avoid a red flag for saturated fat but could still be made predominantly with omega-6-rich refined oils.
Your Supermarket Strategy
Becoming an informed consumer doesn't mean giving up all treats. It means learning to read beyond the marketing claims on the front of the box. FSSAI itself encourages consumers to 'flip the pack'. First, always read the full ingredients list. Be wary if refined flour, sugar, or a vague 'vegetable oil' are among the top three ingredients. Look for specific oil names. 'Partially hydrogenated oil' is another name for trans fat, which should be avoided. Whenever possible, choose products made with traditional fats like ghee, cold-pressed coconut oil, or cold-pressed groundnut oil, which are often used in healthier versions of Indian sweets. Don't be swayed by unregulated terms like “natural” or “healthy.” Your best defence is the information printed right there on the back of the package.
