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:
- 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.
- Allergies and intolerances: If you have food allergies or intolerances, labels can help you avoid ingredients like gluten, nuts, or lactose.
- Weight management: Nutritional labels provide details on calories, which helps in managing your weight by controlling calorie intake.
- 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.
- 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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
