Decode the Dates: Expiry vs. Best Before
These terms are not interchangeable. According to the Food Safety and Standards Authority of India (FSSAI), the 'Expiry' or 'Use By' date is about safety. You should never consume a product after this date, as it could be harmful to your health. The 'Best
Before' date, however, relates to quality. A product might lose some of its taste, freshness, or nutritional value after this date, but it may still be safe to eat. Think of 'Expiry' as a strict deadline for safety and 'Best Before' as a guideline for peak quality. Always check the manufacturing date to understand how fresh the product is.
Scan the Ingredient List First
Before you look at anything else, find the ingredient list. By law, ingredients must be listed in descending order by weight. This means the first three ingredients make up the bulk of what you're eating. If the list starts with refined flour (maida), sugar, and palm oil, that’s primarily what the product is, no matter what the front of the package claims about whole grains or vitamins. Also, be aware that sugar can be disguised under many names, such as glucose syrup, fructose, maltodextrin, or fruit juice concentrate.
Focus on the 'Per 100g' Column
The nutrition panel has two columns: 'per serving' and 'per 100g/100ml'. The 'per serving' size is chosen by the manufacturer and can be unrealistically small to make the numbers look better. The 'per 100g' column is your best tool for a fair comparison between two different products. It provides a standardised measure, allowing you to accurately assess which option is lower in sugar, salt, or saturated fat. Train yourself to ignore the 'per serving' numbers and go straight for the 'per 100g' data for a true picture.
Question the 'Health Halos'
Words like 'natural,' 'multigrain,' 'high-protein,' or 'baked, not fried' create a 'health halo,' making us believe a product is healthier than it is. A snack labelled 'high-protein' might still be loaded with calories and sodium. 'Multigrain' can be misleading if the product contains very little whole grain and a lot of refined flour. The FSSAI has flagged several brands for making misleading claims that could create a false sense of health benefits. Always verify these front-of-pack claims by checking the detailed ingredient list and nutrition panel on the back.
Watch for Added Sugars and Sodium
Two of the biggest culprits in processed foods are excess sugar and sodium. When looking at the nutrition facts, pay close attention to the 'Total Sugar' line. While this includes natural sugars, a high number is often a red flag. A product with over 22g of sugar per 100g is generally considered high. For sodium, check the amount per 100g and be wary of products where it is a leading nutrient. High sodium and sugar content can be present even in products that seem savoury or healthy.
Assess the Level of Processing
A simple way to gauge how processed a food is is to look at the length and complexity of its ingredient list. A 'clean label' will have a short list of simple, recognizable ingredients. If you see a long list of items that sound like they belong in a chemistry lab—such as emulsifiers, stabilisers, and artificial flavours—it is a clear sign that the food is ultra-processed. While not all additives are harmful, a lengthy list often indicates a product far removed from its whole-food origins.
