1. The Ingredient List Order
The most powerful tool on any food package is the ingredient list. Regulated by the Food Safety and Standards Authority of India (FSSAI), ingredients must be listed in descending order by weight. This means the first two or three ingredients make up the bulk
of the product. If sugar, refined flour (maida), or hydrogenated oils appear at the top, you know what you’re primarily consuming, regardless of front-of-pack health claims like “multigrain” or “high fibre.” A quick scan of the top ingredients provides an honest summary of the food. A long list full of chemical names and additives you don't recognise is often a sign of an ultra-processed product.
2. Serving Size vs. Total Quantity
This is where many consumers get misled. The nutrition panel shows values for a single “serving size,” but this size is determined by the manufacturer and may not reflect how much people actually eat. A packet of chips or biscuits might list calories for a tiny 25g serving, but the entire package could be 200g. If you eat the whole pack, you’ve consumed eight times the listed calories, fat, and sugar. Always check the serving size and the “servings per container” to calculate the true nutritional cost of what you plan to eat. FSSAI requires labels to provide information per 100g/100ml as well, which is a more reliable way to compare different products.
3. Hidden Sugars and Their Many Names
Food companies know that consumers are wary of “sugar” high up on the ingredient list. To work around this, they use over 60 different names for added sugars. Look out for words ending in “-ose,” such as dextrose, fructose, sucrose, and maltose. Syrups (like corn syrup, rice syrup), molasses, honey, agave nectar, and fruit juice concentrate are also forms of added sugar. If you see several of these spread throughout the ingredient list, it’s a strategy to avoid having one type of sugar appear as the main ingredient. The “Nutritional Information” panel now has a separate line for “Added Sugars,” giving you a clearer picture than just “Total Sugars,” which includes naturally occurring ones in fruit or milk.
4. ‘Use By’ vs. ‘Best Before’ Dates
These two date marks have very different meanings. A “Use By” date is about safety. It is typically found on highly perishable items like milk, yoghurt, and meat. You should not consume a product after its “use by” date, as it could pose a health risk even if it looks and smells fine. A “Best Before” date, however, is about quality. It indicates the period during which the food will retain its optimal flavour, texture, and nutritional value. Foods like biscuits, canned goods, and pasta are often safe to eat after their “best before” date, but they might be slightly stale or less flavourful. Understanding this difference can help you reduce food waste while staying safe.
5. Allergen Declarations
For individuals with food allergies, this section is non-negotiable. Under FSSAI’s 2020 regulations, manufacturers are required to clearly declare the presence of major allergens. The eight mandatory categories in India include cereals containing gluten, crustaceans, milk, eggs, fish, peanuts, tree nuts, and soyabeans. This information is often printed in bold within the ingredient list or highlighted in a separate “Contains:” statement to ensure it is visible. Even if you don’t have allergies, this declaration can give you a clearer idea of the main components, especially in complex processed foods.
6. Misleading Health Claims
Terms like “100% Natural,” “Healthy,” “Organic,” or “No Added Sugar” are marketing tools that can create a misleading “health halo.” FSSAI has recently been cracking down on brands for such claims. For example, a product can claim “no added sugar” but still be high in natural sweeteners like date syrup or fruit concentrates, which are still sugars. “Organic” doesn't automatically mean low-calorie or nutrient-dense; it refers to the farming method. Similarly, a “multigrain” bread might still have refined flour (maida) as its primary ingredient. Always flip the pack and let the nutrition panel and ingredient list tell you the real story.
