How can I understand food labels better when shopping for groceries in India?

To understand food labels better, start by checking the list of ingredients, which is arranged by weight. Look for whole food ingredients like fresh vegetables, grains, and lean meats, and avoid products with long lists of complex chemical names, as these often indicate highly processed foods.

What are some common allergens I should look out for on food labels in India?

In India, common allergens to watch for include nuts, gluten, dairy, and soy. The FSSAI mandates clear labeling of these allergens, so always scan the ingredient list to ensure the product meets your dietary needs.

Are added sugars in Indian packaged foods harmful, and how can I identify them?

Yes, added sugars can be harmful if consumed in excess, contributing to health issues like obesity and diabetes. In Indian packaged foods, look for terms like 'sucrose', 'high fructose corn syrup', or 'jaggery' on the ingredient list to identify added sugars.

What should I prioritize when choosing healthy snacks in India?

When choosing healthy snacks, prioritize products with short ingredient lists that feature recognizable whole foods. Opt for snacks like roasted chickpeas, nuts, or whole grain crackers, and avoid those with artificial additives and preservatives.

Deciphering the List of Ingredients

Understanding the list of ingredients on a food label is crucial for making informed dietary choices. The list of ingredients starts with the most predominant ingredient and continues in descending order by weight. This order offers valuable insights into the quality and composition of the food you're considering.

This article is a part of our article series decoding labels. Why does reading food labels matter?

Look for recognisable food ingredients

When examining the list of ingredients, look for recognisable, whole-food ingredients—those you could find in your own kitchen and pronounce without difficulty. Whole foods, such as fresh vegetables, fruits, grains, and lean meats, are generally more nutritious and less processed than synthetic counterparts. According to the International Food Information Council, diets rich in whole foods can reduce the risk of chronic diseases by up to 30%.

Moreover, by choosing foods with whole ingredients, you are more likely to consume higher levels of essential nutrients. For example, whole grains are rich in fibre, which aids in digestion and helps maintain stable blood sugar levels. A diet high in processed foods, on the other hand, often lacks these vital nutrients and can lead to deficiencies over time.

Be cautious of overly long ingredient lists or those filled with complex chemical names. Such lists often indicate highly processed foods, which can contain artificial additives, preservatives, and other synthetic ingredients. The National Institutes of Health found that diets high in processed foods increase the risks of obesity, heart disease, and other health issues.

Watch out for Common Allergens

Labels can also give you an insight about common allergens or ingredients you wish to avoid. The FSSAI's regulations, particularly the Food Safety and Standards (Labelling and Display) Regulations, 2020, mandate that food products include clear labelling of allergenic substances. If you have specific dietary restrictions or preferences, scanning the ingredient list is essential to ensure the product aligns with your needs.

Do Not Miss Out Additives

Understanding the implications of certain ingredients can also enhance your food choices. For example, added sugars can appear under many different names, such as high fructose corn syrup, sucrose, or dextrose. In India, dietary guidelines for added sugar intake align with global recommendations (WHO). The WHO recommends that adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake, with a further reduction to below 5% (roughly 25 grams or about 6 teaspoons) providing additional health benefits.

Similarly, look for trans fats, often listed as partially hydrogenated oils, which are linked to an increased risk of heart disease.

Also, avoiding artificial additives and preservatives can reduce your intake of potentially harmful substances. Studies have shown that certain artificial additives, such as some food colourings and preservatives, can trigger hyperactivity in children and may contribute to other health issues.

The list of ingredients on a food label is more than just a list—it is a tool that can help you make healthier choices. By prioritising whole foods and being mindful of additives and allergens, you can better manage your diet and support your overall health.

In the next article, we will explore how to navigate the nutrition facts panel and interpret the information it provides. By understanding both the list of ingredients and the nutrition facts panel, consumers can make informed choices about the foods they bring into their homes. Stay tuned to enhance your label-reading skills and promote healthier eating habits.