The 'Natural' Illusion
The word 'natural' paints a picture of wholesome foods, untouched by processing. However, this term is loosely regulated. In many places, including the US, the FDA's policy is informal, suggesting it means nothing artificial or synthetic has been added.
But this doesn't cover production methods like the use of pesticides, nor does it exclude genetically modified ingredients or highly processed items like high-fructose corn syrup. While the USDA has stricter rules for meat and poultry, for most packaged goods, 'natural' is more of a marketing term than a guarantee of health. It's not the same as 'organic', which is a strictly regulated certification that ensures foods are produced without most synthetic pesticides, fertilizers, or genetic engineering.
'Multigrain' vs. 'Whole Grain'
Many people reach for 'multigrain' bread or crackers, believing it's the healthiest option. This term simply means the product contains more than one type of grain. The problem is that these grains can be refined, meaning they've been stripped of their most nutritious parts—the bran and the germ. 'Whole grain', on the other hand, means the entire grain kernel (bran, germ, and endosperm) is used, preserving all the natural fibre, vitamins, and minerals. So, a multigrain product might just be a mix of various processed flours. For a truly healthier choice, look for the words '100% whole grain' or '100% whole wheat' at the beginning of the ingredient list.
When 'Light' Is a Heavy Puzzle
'Light' or 'lite' can be one of the most confusing claims. It could mean the product has fewer calories or at least 50% less fat compared to its regular version. It can also refer to a 50% reduction in sodium. However, manufacturers can also use 'light' to describe the product's colour, flavour, or texture—as in 'light olive oil'—which has no bearing on its nutritional content. A product that is 'light' on fat might even have more sugar or salt added to compensate for the flavour loss. The only way to know for sure is to compare the nutrition panel with the regular version of the product.
The 'Made with Real Fruit' Fine Print
Snacks and drinks boasting they are 'made with real fruit' can seem like a healthy way to get your five-a-day, but this claim can be deceptive. Regulatory bodies like the FDA don't specify a minimum amount of fruit required to make this claim. A product could contain a tiny drop of fruit juice concentrate and still qualify. The fruit content is often in the form of purees or concentrates, which have lost much of the fibre and vitamins present in fresh fruit during processing. To gauge the real fruit content, check the ingredients list. Ingredients are listed in descending order by weight, so if fruit appears near the end of the list, you know its contribution is minimal.
'No Added Sugar' Is Not 'Sugar-Free'
Seeing 'no added sugar' on a label is reassuring, but it doesn't mean the product is low in sugar. In India, FSSAI regulations state this claim can be used if no external sugars are added during processing. However, the product can still be high in naturally occurring sugars from ingredients like fruit pulp, date paste, or milk. A recent directive from FSSAI highlighted this, requiring a brand to change its label from 'no added sugar' to 'sweetened with dates'. Furthermore, products with this label can legally contain artificial sweeteners. A 'sugar-free' claim is much stricter, meaning the product has less than 0.5g of sugar per 100g.
