The Front-Label Illusion
The front of a food package is prime real estate for marketing. Brands use appealing words and images to create a 'health halo' around their products, making them seem healthier than they are. Recent actions by the Food Safety and Standards Authority
of India (FSSAI) have highlighted how common misleading claims are, with notices sent to brands for using terms like 'healthy' without adequate proof. Claims like 'Made with Real Fruit' might only mean a tiny percentage of fruit concentrate is used, while 'Multigrain' doesn't guarantee the grains are whole and healthy. These terms are designed to make you feel good about your purchase, but they often obscure the reality of the product's contents.
The Golden Rule: Read the Ingredient List First
The single most powerful tool you have as a consumer is the ingredient list. Regulated by FSSAI, this list is legally required to be accurate. The most important rule to remember is that ingredients are listed in descending order by weight. This means the first two or three ingredients make up the largest part of that food. If sugar, maida (refined wheat flour), or palm oil are at the top of the list for that 'healthy' breakfast cereal or those 'oat' biscuits, that's what you're mostly eating. Always flip the pack and read this list before you even look at the nutrition table.
Become a Label Detective: What to Look For
Once you're looking at the ingredient list, you need to know what to spot. Manufacturers have clever ways to hide unhealthy components. Sugar, for instance, has over 60 different names, including high-fructose corn syrup, dextrose, maltose, and even 'evaporated cane juice'. By using several different types of sugar, brands can ensure none of them appear as the number one ingredient. Also, be wary of fats. Look out for 'partially hydrogenated vegetable oil,' which contains unhealthy trans fats, as well as palm oil and vegetable shortening. Finally, don't be fooled by grain claims. 'Multigrain' simply means more than one grain was used; they could all be refined. Look for the word 'whole' before the grain, such as '100% whole wheat'.
Putting It All Together: A Practical Example
Let's take a common example: a pack of 'multigrain' biscuits that looks healthy. The front may boast about containing millets and being a source of fibre. Now, flip it over. The ingredient list might read: 'Refined Wheat Flour (Maida) (60%), Sugar, Palm Oil, Millet Flour (5%), Salt...' In this case, the main ingredients are maida and sugar, not the healthy millet highlighted on the front. The nutrition panel will confirm this, likely showing high levels of carbohydrates and added sugar per 100g. This quick check, which takes less than 30 seconds, reveals the true nature of the product, empowering you to decide if it aligns with your health goals.
The Nutrition Facts Panel: Your Final Check
After the ingredient list, a glance at the nutrition panel can confirm your suspicions. Pay attention to the 'per 100g' column for an easy way to compare different products. Key things to check are 'Added Sugar,' sodium, and saturated fat. A food is considered high in sugar if it has over 22.5g of total sugars per 100g. Also, be mindful of the serving size listed. Often, manufacturers list a deceptively small serving size to make the calorie and sugar numbers look lower. Ask yourself if the listed serving size is realistic for how much you'd actually consume.
