Ignore the Front, Flip to the Back
The front of a package is marketing. It uses attractive words like “natural,” “healthy,” or “multigrain” to catch your eye. While not always false, these claims don't tell the full story. The Food Safety and Standards Authority of India (FSSAI) has cracked
down on misleading claims, but the most reliable information remains on the back of the pack. Your first step should always be to flip the product over to where the regulated facts are listed.
Start with the Ingredients List
This is often the most revealing part of the label. Ingredients are legally required to be listed in descending order by weight. This means the first three ingredients are what the product is mostly made of. If sugar, maida (refined flour), or palm oil are at the top of the list, you know the product is primarily composed of these, regardless of its “high-fibre” or “wholegrain” claims on the front. Be wary of hidden sugars, which can be listed under many names like glucose syrup, maltodextrin, fructose, or fruit juice concentrate. A long list of ingredients often indicates a highly processed product.
Master the Nutrition Facts Panel
The nutrition panel provides a breakdown of the energy (calories) and key nutrients per 100g/100ml and per serving. Always focus on the 'per 100g' column for a standard comparison across different products. Companies can set their own, often unrealistically small, 'serving sizes' to make the numbers for calories, sugar, and fat seem lower. Under FSSAI's latest rules, labels must declare energy (kcal), protein, carbohydrates (including total and added sugars), fat (including saturated and trans fats), and sodium. As a general guide, more than 10-12g of sugar per 100g is considered significant.
Understand the Mandatory Symbols
In India, FSSAI mandates specific symbols for quick identification. The most important are the dietary symbols. A green filled circle inside a green square means the product is vegetarian. A brown filled triangle inside a brown square signifies it is non-vegetarian. This non-vegetarian classification includes any ingredient derived from an animal, including eggs and certain additives, but excludes milk products and honey. Also, look for the FSSAI logo with its license number, which confirms the business is registered and complies with food safety standards.
Check Dates and Allergen Warnings
Always check the 'Date of Manufacture' and the 'Expiry Date' or 'Use By' date to ensure freshness and safety. The 'Best Before' date indicates how long the food will retain its best quality. For those with allergies, look for the mandatory allergen declaration. FSSAI requires common allergens like milk, soy, peanuts, tree nuts, and wheat (gluten) to be clearly mentioned, often in a separate 'Contains' statement near the ingredients list.
Be Sceptical of Health Claims
Claims like “high protein,” “no added sugar,” or “baked, not fried” can be technically true but misleading. A product might be “baked” but still high in fat and sodium. A “sugar-free” item may contain artificial sweeteners. An investigation by LabelBlind Solutions found that over half of nutrient or health claims on Indian products showed some form of non-compliance. FSSAI has recently proposed new front-of-pack warning labels—a red hexagon—to clearly identify foods high in sugar, salt, or fat, which should make spotting unhealthy products easier in the future.
