1. Check the Serving Size First
This is the most common trap for shoppers. All the nutritional information—calories, fat, sugar—is based on the manufacturer's chosen serving size, not the whole container. A packet of biscuits might list a serving size as two biscuits. The calorie and
sugar counts might seem low, but if you typically eat more than two, you need to multiply those numbers accordingly. Before you check anything else, understand the quantity all other numbers on the label refer to. Many brands use unrealistically small serving sizes, which can make a product appear healthier than it is. A smarter approach is to use the 'per 100g' column, which is mandatory in India and allows for a fair comparison between different products.
2. Scan the Ingredient List
The ingredient list is your most honest guide to what’s inside. Ingredients are always listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar, maida (refined flour), or palm oil are at the top of the list, that is what you are mostly consuming, regardless of front-of-pack claims like “multigrain” or “high-fibre”. A “multigrain” product might have refined flour as its main ingredient, with healthier grains making up only a small percentage. A long list of chemical names or words you don't recognise often indicates a highly processed product. Look for products with shorter ingredient lists and recognisable, whole-food components at the top.
3. Hunt for Hidden Sugars
Sugar is rarely just listed as 'sugar'. Food manufacturers use dozens of different names, often splitting them into multiple types so that no single one appears high up on the ingredient list. Be on the lookout for words like high-fructose corn syrup, dextrose, maltodextrin, invert sugar, glucose syrup, and fruit juice concentrate. Any ingredient ending in “-ose” (like sucrose or fructose) is also a form of sugar. The nutrition panel lists 'Total Sugar', which includes both naturally occurring sugars (from fruit or milk) and added sugars. Some labels now specify 'Added Sugar' separately. As a general rule, a product with more than 10-12g of sugar per 100g is considered significant.
4. Scrutinise the Fat Content
The 'Total Fat' number is less important than the type of fat. The two you need to watch are saturated fats and, especially, trans fats. Trans fats are created through an industrial process called hydrogenation and are considered the unhealthiest type of fat, linked to bad cholesterol (LDL). Look for “partially hydrogenated oils” or “hydrogenated vegetable fat” in the ingredient list; these are red flags even if the label claims '0g trans fat', as regulations may permit this claim if the amount per serving is below a certain threshold. According to the Food Safety and Standards Authority of India (FSSAI), products using hydrogenated fats must declare it. Aim for products with zero or minimal trans fats and lower levels of saturated fat.
5. Note the Sodium Levels
Sodium, or salt, is a key nutrient to monitor, especially in processed foods like chips, sauces, instant noodles, and ready-to-eat meals. High sodium intake is linked to high blood pressure and other health issues. The nutrition panel will show the amount of sodium per serving and sometimes per 100g. Many people consume far more than the recommended daily amount without realising it, as a surprising amount of sodium is hidden in savoury packaged goods. Comparing the sodium content per 100g across different brands of the same product can help you choose the lower-salt option and manage your intake more effectively.
6. Verify Allergen Warnings
For people with food allergies, this section is critical. FSSAI regulations mandate that manufacturers must clearly declare the presence of eight common allergens: cereals containing gluten, crustaceans, milk, eggs, fish, peanuts, tree nuts, and soybeans. This information is usually found near or as part of the ingredient list, often in bold type or in a separate 'Contains' statement. Even if you don't have allergies, being aware of this section is a good habit. Sometimes, a 'May Contain' statement is also included to warn about potential cross-contamination during production.
