1. Ignore the Front, Read the Ingredient List First
The front of a package is designed to sell, but the back tells the truth. The single most important section is the ingredient list. In India, ingredients must be listed in descending order by weight. This means the first three ingredients make up the bulk
of the product. If you pick up a box of ‘multigrain biscuits’ and the first ingredients are refined wheat flour (maida), sugar, and palm oil, then that’s what you’re mostly eating, regardless of the healthy-sounding name. A long list of chemical names or codes (like INS numbers) suggests the product is heavily processed. A short, simple list of ingredients you recognize is usually a better sign.
2. Decode 'Sugar-Free' vs. 'No Added Sugar'
These two claims are often used to create a health halo, but they mean very different things. 'Sugar-free' is a regulated term. Under FSSAI guidelines, a product can only be called 'sugar-free' if it contains no more than 0.5 grams of sugar per 100g or 100ml. However, these products often contain artificial sweeteners. 'No added sugar' simply means no sugar was added during processing. The product can still be very high in naturally occurring sugars, like those from fruit juice concentrate or date syrup. Recently, the FSSAI has cracked down on brands using this claim when products contain sweeteners like sugarcane juice. Always check the 'Total Sugar' content in the nutrition table to know the full story.
3. Scrutinize 'Natural' and 'Organic' Claims
The word 'natural' is a popular but poorly regulated marketing term. While the FSSAI requires claims to be truthful, 'natural' doesn't automatically mean a product is healthy or unprocessed. It can still be high in sugar, salt, or unhealthy fats. 'Organic,' on the other hand, is a legally defined standard in India. To be sold as organic, a product must be certified and carry the official 'Jaivik Bharat' logo. This guarantees it was produced according to specific standards, without synthetic pesticides. However, an organic biscuit is still a biscuit; it can be just as high in calories and sugar as a non-organic one. Always verify the certification and check the nutrition facts.
4. Verify 'Whole Wheat' and 'Multigrain' Promises
Many shoppers reach for 'multigrain' bread or snacks, believing they are choosing a healthier, high-fibre option. However, 'multigrain' simply means the product contains more than one type of grain. These grains are often refined, stripping them of their fibre and nutrients. A 'multigrain' product could primarily be made of maida with only a tiny percentage of other grains. The term to look for is '100% whole wheat' on the front of the pack. To be certain, check the ingredient list. If 'Whole Wheat Flour' (atta) is the first ingredient, you've found a genuine whole-grain product. If 'Refined Wheat Flour' (maida) comes first, put it back.
5. Don't Be Fooled by Serving Size
This is one of the most common tricks used on nutrition labels. Manufacturers often list nutritional information for an unrealistically small serving size to make calories, sugar, and fat content seem lower. A packet of chips might show values for a 25g serving, but the packet itself could be 100g, and most people would eat more than a small handful. Always check the serving size and the number of servings per container. Then, do the maths to figure out how much you’re actually consuming. A more reliable method is to always compare products using the 'per 100g' column, which is mandatory on all Indian labels and provides a fair basis for comparison.
6. Question Vague Health Claims
Labels that say 'fortified with vitamins,' 'source of fibre,' or 'made with real fruit' can be misleading. A product might be fortified, but it could also be loaded with sugar. It might be a 'source of fibre' but have very little. According to FSSAI regulations, a product can claim to be 'made with real fruit' even if it contains only 10% fruit pulp, with the rest being sugar and water. In recent months, the FSSAI has been actively issuing notices to companies for making unsubstantiated claims like 'healthy,' '100% pure,' and 'Heart Pro,' forcing them to be more transparent. Treat these buzzwords as marketing, not as a health certificate, and rely on the nutrition panel and ingredient list for facts.
