Standing in a supermarket aisle, it's easy to feel confused by food labels. Words like 'natural', 'high fibre', and 'organic' shout for attention, but what do they really mean? This guide will help you look past the marketing and understand what's inside.
Start at the Back: The Ingredients List
The most important rule of reading a food label is to ignore the front of the packet first. The front is marketing; the back contains the regulated information. In India, the Food Safety and Standards Authority of India (FSSAI) mandates that the ingredients list must show its contents in descending order of weight. This means the first ingredient is the most prominent one in the product. If sugar, refined flour (maida), or an oil is one of the first three ingredients, you know what the product is primarily made of, regardless of the health claims on the package. A shorter, more recognisable ingredient list generally points to a less processed food.
Decoding the Nutrition Facts Panel
The nutrition panel provides a breakdown of the energy (calories) and key nutrients like protein, carbohydrates, total sugars, fat, and sodium. FSSAI regulations require this information to be listed per 100g or 100ml, and often 'per serving' as well. Always use the 'per 100g' column when comparing two different products, as this provides a like-for-like benchmark. Be wary of serving sizes, which can be unrealistically small to make the numbers look healthier than they are. For example, a packet of biscuits might list the nutrition for a single biscuit, but most people eat several.
The Truth Behind 'Natural' and 'Organic'
The word 'natural' is one of the most misleading terms in food marketing. According to FSSAI, a single-ingredient food can be called 'natural' if it is derived from a plant, animal, or mineral source and has only undergone minimal processing like washing or drying. However, this term is not strictly regulated for multi-ingredient products and tells you nothing about whether pesticides or chemical fertilisers were used. The term 'organic' is much more regulated. For a product to be labelled 'organic' in India, it must be certified by a recognised body like the National Programme for Organic Production (NPOP) or Participatory Guarantee System for India (PGS-India). These certifications ensure that the food was grown without synthetic pesticides, GMOs, or chemical fertilisers. Always look for the official Jaivik Bharat logo.
Making Sense of Common Health Claims
Labels often use claims to create a 'health halo' around a product. While FSSAI regulates some of these, it's important to know what they mean. A 'high fibre' claim, for example, requires the product to contain at least 6g of fibre per 100g. A 'no added sugar' claim means no sugar was added during manufacturing, but the product could still be high in naturally occurring sugars, like a fruit juice. Other phrases like 'multigrain' simply mean the product contains more than one type of grain, but it doesn't guarantee they are whole grains. Always verify these front-of-pack claims by checking the detailed nutrition panel and ingredients list on the back.
Key Symbols and Numbers to Check
Beyond the text, a few symbols are mandatory and helpful. Every legally sold packaged food in India must have a 14-digit FSSAI licence number. This shows the product is registered with the food safety authority, but it is not an endorsement of its healthiness. You'll also see a green dot for vegetarian products or a brown dot for non-vegetarian items. Finally, always check the 'Best Before' or 'Use By' date to ensure freshness and safety. A 'Best Before' date relates to quality, while a 'Use By' date is a strict deadline for safety, especially for perishable items.
