Advice for Indian consumers on how to read food labels and why they're important

In our fast-paced world, where ease of use is very important, packed foods have become common in Indian homes. Even though these goods are convenient, they might not always be the healthiest option. This is why it's important to understand and read food labels so that you can make smart choices about what you eat. Food labels tell you important things about what's in the food, how healthy it is, and what chemicals might be hiding in it that could be bad for your health. We will talk about why it's important to read labels, what to look for, common ingredients that have misleading names, and how to tell the difference between vegetarian and non-vegetarian ingredients in this blog.

Why should you read the labels on food?
Not only do food labels show what's in the food, they also tell you what you can and can't eat. It's important to read these signs because of these reasons:

1. Health-conscious choices: If you read labels, you can stay away from foods that contain ingredients that are bad for your health, like too much sugar, unhealthy fats, or additives.
2. Allergies and intolerances: If you have food allergies or intolerances, labels can help you avoid ingredients like gluten, nuts, or lactose.
3. Weight management: Nutritional labels provide details on calories, which helps in managing your weight by controlling calorie intake.
4. Avoiding misleading marketing: Words like “natural” or “healthy” can be misleading. The real story lies in the fine print of the ingredient list and nutritional information.
5. Dietary restrictions: For vegetarians or those following specific dietary practices, checking labels ensures that the product aligns with their ethical or religious food choices.

Decoding the Ingredient List

The ingredient list gives you an overview of what’s inside the product. Ingredients are usually listed in descending order of quantity. Here are the key elements you need to scrutinize:

1. Hidden Sugars
• Why it matters: Excessive sugar consumption is linked to obesity, diabetes, and other health problems.
• How it’s hidden: Food manufacturers often use different names for sugar to mask its presence. Watch out for terms like:
• High fructose corn syrup
• Dextrose
• Maltose
• Sucrose
• Corn syrup solids
• Evaporated cane juice
• Products to check: Breakfast cereals, sauces (ketchup, BBQ sauce), flavored yogurt, and even “healthy” snacks like granola bars may have hidden sugars.
2. Fats: Saturated and Trans Fats
• Why it matters: Excessive consumption of saturated and trans fats can increase the risk of heart disease and cholesterol.
• How it’s hidden: These fats may be disguised under names such as:
• Hydrogenated oils
• Palm oil (often used in processed foods due to its low cost)
• Partially hydrogenated vegetable oils (a source of trans fats)
• Products to check: Baked goods, chips, margarine, and frozen pizzas are notorious for hidden unhealthy fats.
3. Salt (Sodium)
• Why it matters: High sodium intake is a leading cause of hypertension and can lead to heart disease and stroke.
• How it’s hidden: Sodium may appear under labels like:
• Sodium chloride
• Monosodium glutamate (MSG)
• Sodium benzoate
• Sodium nitrate/nitrite (common in processed meats)
• Products to check: Processed meats, canned soups, packaged snacks, and instant noodles often contain high levels of sodium.
4. Vegetarian vs. Non-Vegetarian Ingredients

In India, food products are labeled with a green dot for vegetarian products and a red dot for non-vegetarian items. However, some ingredients may be tricky to spot, especially those derived from animal sources but not explicitly marked as non-vegetarian.

• Common Non-Vegetarian Ingredients:
• Gelatin: Derived from animal bones and tissues, often found in candies, jellies, and yogurts.
• Rennet: An enzyme used in cheese-making, often derived from the stomach lining of cows.
• Shellac: Used as a glazing agent on candies and fruits, derived from insects.
• L-cysteine: A dough conditioner made from human hair or poultry feathers, used in baked goods.
• Hidden Non-Vegetarian Ingredients: Sometimes these ingredients are labeled with scientific names, making them hard to spot. Look out for:
• Carmine or Cochineal (E120): A red food dye made from crushed insects.
• Stearic acid: Can be derived from animal fat, though it can also be plant-based.
• Common Vegetarian Ingredients:
• Plant-based thickeners like agar-agar (derived from seaweed) are used in jellies and candies instead of gelatin.
• Plant-based fats such as coconut oil or sunflower oil, often used as alternatives to animal-derived fats.

5. Artificial Additives and Preservatives
• Why it matters: Artificial additives may contribute to health problems like allergies, hyperactivity, and even cancer in some cases.
• Common Additives to Avoid:
• Artificial colors (E102, E110, E129): These can trigger allergies and hyperactivity, particularly in children.
• Preservatives like BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytoluene) are suspected to be carcinogenic.
• MSG (Monosodium Glutamate): Though approved in many countries, it is controversial and can trigger headaches or allergic reactions in some individuals.
• Sodium nitrite and sodium nitrate: Used to preserve processed meats but linked to an increased risk of cancer.
6. Palm Oil
• Why it matters: Palm oil is high in saturated fats, which can raise cholesterol levels. Moreover, the large-scale production of palm oil contributes to deforestation and habitat destruction.
• How it’s hidden: Palm oil may appear under different names, including:
• Vegetable oil (if unspecified, it often contains palm oil)
• Palmitate
• Glyceryl stearate
• Products to check: Instant noodles, chips, chocolates, and margarine often contain palm oil.
7. Fiber Content
• Why it matters: Dietary fiber is crucial for digestive health and helps in controlling blood sugar levels.
• How it’s hidden: Many products boast of being “whole grain” or “high in fiber,” but the fiber content is often negligible. Always check the actual fiber content on the nutritional label.
• Products to check: Breakfast cereals, bread, and packaged snacks.
8. Whole Grains vs. Refined Grains
• Why it matters: Whole grains contain more nutrients and fiber compared to refined grains, which have been stripped of essential nutrients.
• How it’s hidden: Products may be marketed as “multi-grain” or “whole wheat,” but often the main ingredient is refined flour (maida).
• Products to check: Bread, biscuits, and pasta.

What to Look for in Nutritional Information
Along with the list of ingredients, the nutritional panel shows how many calories and nutrients are in the product. Here are some important things to keep in mind:

·       Check the serving size to see how many calories are in it. The number of calories on the package is often for one helping, which can be wrong if you eat more than one serving at a time.

·        Macronutrients: Pay attention to:

o   To fix and grow muscles, you need protein. Check to see if the product has enough protein.

o   Foods heavy in processed carbohydrates but lacking in fibre should be avoided.

·        Eat away from foods heavy in trans and saturated fats. Instead, pick meals with unsaturated fats—such as seeds and nuts.

·         Look for meals high in calcium, iron, vitamin D, and other vital minerals and vitamins.

 

Organic and “Natural” Labels: What Do They Really Mean?
Many products on the market claim to be “organic” or “natural,” but these terms can be confusing. In India, the FSSAI (Food Safety and Standards Authority of India) regulates organic labels. Still, a product labelled as "natural" does not always devoid of dangerous elements. Check the ingredient list always for artificial additions, bad fats and hidden sugars.


Conclusion
Being a smart consumer becomes even more crucial as demand for convenience foods rises. Given the explosive growth in the packaged food industry in India, reading and comprehending food labels can greatly affect your health and well-being. Smart, better decisions for your family and yourself can be made by closely examining elements, nutritional value, and misleading marketing language.

Recall that your diet now shapes your health going forward. Thus, make sure to flip each packet of your preferred snack or a new product you pick up and check the labels the next time.