The 'Natural' Trap
The word 'natural' on a food package inspires images of wholesome, unprocessed goodness. However, in India, this term has no strict legal definition and is often used as a marketing tool. While the Food Safety and Standards Authority of India (FSSAI)
has guidelines suggesting 'natural' products should be minimally processed and free from artificial additives, enforcement can be inconsistent. A packet of 'natural' potato chips, for instance, might be free of artificial colours but could still be high in fat and sodium. The term creates a 'health halo,' making us believe a product is healthier than it is. The key takeaway is that 'natural' does not automatically mean nutritious.
Decoding 'Organic'
Unlike 'natural,' the term 'organic' is highly regulated in India. For a product to be sold as organic, it must be certified and carry the FSSAI's unified 'Jaivik Bharat' logo. This certification ensures that the food is produced without synthetic fertilisers and pesticides, adhering to specific national standards. To use the logo, a multi-ingredient product must contain at least 95% certified organic ingredients. But is organic food more nutritious? The evidence is mixed. While some studies suggest organic produce may have higher levels of certain antioxidants and vitamins, many others find no significant nutritional difference compared to conventionally grown foods. The primary benefit of choosing certified organic is reduced exposure to synthetic pesticide residues.
The 'No Added Sugar' Nuance
Many health-conscious shoppers reach for products labelled 'no added sugar.' According to FSSAI rules, this claim means no sugars or ingredients containing added sugar were put in during manufacturing. However, this doesn't mean the product is low in sugar. It can still contain high levels of naturally occurring sugars from fruit purees, concentrates, or milk. For example, a fruit juice with 'no added sugar' can be packed with natural fruit sugars. A stricter claim is 'sugar-free,' which means the product has less than 0.5 grams of sugar per 100g. These products often use artificial sweeteners or sugar alcohols instead. It's crucial to read the 'Total Sugar' value on the nutrition panel to get the full picture.
The Whole-Grain Promise
Labels like 'made with whole grains' or 'multigrain' can also be confusing. 'Multigrain' simply means the product contains more than one type of grain, but they might all be refined. To address this, FSSAI has set guidelines for bread. A loaf can only be labelled 'whole wheat bread' if it contains at least 75% whole wheat flour. For 'brown bread,' the minimum is 50% whole wheat flour. For other products, there isn't always a clear standard. The best way to ensure you're getting the benefits of whole grains, such as fibre, is to check the ingredients list. Look for terms like 'whole wheat flour' or 'whole [grain name]' listed as the first or second ingredient.
How to Read Beyond the Hype
Front-of-pack claims are designed to sell, not necessarily to inform. To make genuinely healthy choices, you need to become a label detective. First, ignore the flashy words on the front and turn the package over. The ingredients list is your most powerful tool; ingredients are listed in descending order by weight. If sugar, salt, or refined flour (maida) are at the top of the list, the product is likely not as healthy as it claims. Next, study the nutritional information panel. FSSAI mandates that labels declare energy (calories), protein, carbohydrates, total and added sugars, fat, saturated fat, trans fat, and sodium per 100g or 100ml. Pay close attention to 'added sugars,' sodium, and saturated fat to make an informed comparison between products.
