Ignore the Front, Read the Back
The front of a package is marketing space designed to catch your eye with appealing claims. The real story is on the back. According to the Food Safety and Standards Authority of India (FSSAI), every packaged food must have a list of ingredients. This
list is your most reliable source of information. A simple rule to remember is that the front of the packet sells, but the back of the packet tells. If you want to make an informed choice, flip the product over and start with the ingredient list.
The Golden Rule: Order Matters
FSSAI mandates that all ingredients must be listed in descending order by weight. This means the first ingredient listed is the most prominent one in the product, and the last ingredient is the least. A quick scan of the first three ingredients will tell you what the product is mostly made of. For example, if you pick up a box of 'healthy' millet cookies and the first ingredient is refined wheat flour (maida) followed by sugar, you know it’s primarily a maida-and-sugar biscuit, regardless of the claims on the front. A shorter list with ingredients you recognise is generally a good sign.
Decoding 'Natural' and 'Organic'
The word 'natural' is often used, but what does it mean? According to FSSAI, a food can be called 'natural' if it's a single food from a plant, animal, or mineral source with nothing added, and has only undergone minimal processing like washing or drying. This term is not strictly regulated for multi-ingredient products and can be misleading. 'Organic', on the other hand, is a regulated term. For a product to be labelled 'organic' in India, it must be certified under systems like the National Programme for Organic Production (NPOP) or Participatory Guarantee System (PGS-India). This certification ensures that no synthetic pesticides, fertilizers, or GMOs were used. Always look for the 'Jaivik Bharat' logo on products claiming to be organic.
The Many Names for Hidden Sugar
Sugar is a master of disguise. A product might claim 'no added sugar', but still be high in sweeteners. Manufacturers often use multiple types of sugar so that 'sugar' doesn't appear as the first ingredient. Be on the lookout for names like glucose, fructose, sucrose, maltodextrin, corn syrup, dextrose, and fruit juice concentrate in the ingredient list. A good rule of thumb is to be cautious if a product contains more than 15 grams of sugar per 100 grams. If you see two or three different names for sugar, it's a clear red flag.
Serving Size vs. Your Actual Portion
This is a common trap for consumers. The nutritional information provided on a label—like calories, fat, and sugar—is often listed 'per serving'. However, the manufacturer's idea of a serving size can be unrealistically small, such as just two biscuits or a handful of chips. Always check the serving size and then realistically consider how much of the product you will actually consume. If a serving is 30g but you typically eat 60g, you need to double all the nutritional values to understand your actual intake. For a more accurate comparison between two products, always use the 'per 100g' column.
Check for Allergens and Additives
FSSAI regulations require brands to declare common allergens. This is usually in a separate line that says 'Contains:', listing ingredients like nuts, soy, milk, and gluten. Additionally, food additives are often listed with their International Numbering System (INS) or E-numbers instead of their chemical names. While these are legally permitted, a long list of numbers can indicate a highly processed product. A 'clean label' is generally understood as one with recognisable ingredients rather than codes. Don't be afraid to look up an INS number if you're unsure what it is.
