Ignore 'Per Serving,' Focus on 'Per 100g'
One of the most common traps on a nutrition label is the serving size. Manufacturers often list nutritional values for an unrealistically small serving, making calories, sugar, and fat seem lower than they are. A packet of biscuits might show values for one
biscuit, but most people eat several. To make a fair comparison between two different products, always use the 'per 100g' or 'per 100ml' column. This standardises the information, giving you a true picture of what you are consuming and allowing for a direct, like-for-like evaluation.
Scan the First Three Ingredients
Ingredients are legally required to be listed in descending order by weight. This means the first few ingredients make up the bulk of the product. If you pick up a box of 'multigrain' crackers and the first three ingredients are refined wheat flour (maida), palm oil, and sugar, that is what you are mostly eating. The healthy-sounding multigrain component might be a tiny fraction of the total. This simple check quickly reveals a product's true nature, cutting through the marketing buzzwords on the front of the pack.
Hunt for Hidden Sugars
Sugar is rarely just listed as 'sugar'. Food producers often use multiple types of sweeteners to prevent 'sugar' from appearing as the top ingredient. Be on the lookout for its many aliases in the ingredients list, such as corn syrup, high-fructose corn syrup, dextrose, maltodextrin, fructose, molasses, liquid glucose, and fruit juice concentrate. Any word ending in '-ose' is typically a form of sugar. If you see several of these names scattered throughout the list, the product is likely much higher in added sugar than it appears.
Question Vague Health Claims
Terms like 'natural,' 'healthy,' or 'real fruit' on the front of a package can be highly misleading. In India, for instance, the term 'natural' is not tightly regulated and can be used on products containing refined ingredients and preservatives. Similarly, claims like 'baked, not fried' can still conceal high levels of fat and sodium. The Food Safety and Standards Authority of India (FSSAI) has cracked down on brands making unsubstantiated or ambiguous claims like '100% pure'. Always rely on the nutrition facts and ingredients list, not the marketing slogans.
Check the Sodium Content
Packaged and processed foods are a major source of dietary sodium. The average salt intake in India is significantly higher than the World Health Organization's recommended limit of less than 5 grams of salt (about 2,000 mg of sodium) per day. High sodium intake is a major risk factor for high blood pressure and cardiovascular disease. When reading the label, check the sodium value in the 'per 100g' column to understand how much a product contributes to your daily limit. Be especially wary of savoury snacks, instant noodles, sauces, and ready-to-eat meals, which are often loaded with salt.
Look for Trans Fat, Not Just the Claim
India is committed to eliminating industrial trans fats by making its food supply 'trans fat free'. According to FSSAI regulations, a product can be labelled 'trans fat free' if it contains less than 0.2g of trans fat per 100g of food. While this is a positive step, it's still wise to check the ingredients list for 'partially hydrogenated oils' or 'hydrogenated oils'. The presence of these ingredients indicates that the product contains manufactured trans fats, which are the most harmful type for heart health. Avoiding these ingredients altogether is the safest choice.
