In the era of increased usage of packed food products, reading and understanding food labels is quite important. As people focus on healthier lifestyles, some food manufacturers use tactics in promoting their product to be nutritious than they really are, through their labels. Food labels usually contain, ingredient list, nutrition facts, serving size and allergen warnings. However, their complexity makes it difficult to make informed choices. Letâs break down on how to read food labels to identify the right healthy product.
Natural Vs. Organic
-
Natural: Look for the disclaimer. If a product claims to be âNaturalâ but contains preservatives or synthetic colors, it is likely just a brand name, not a description of the food. Because, under the FSS (Advertising and Claims) Regulations, the term âNaturalâ is no longer a vague marketing word; it has specific legal boundaries. âNaturalâ can only be used if the food is derived from a single source (plant, animal, or mineral) and has undergone minimal processing.
-
Organic: Look for the Jaivik Bharat logo (a green circle with a leaf and tick mark). It is the only guarantee that the product has met Indiaâs rigorous organic farming and processing standards.
Low Fat or Fat Free
Products claiming to be low fat or fat free actually has added sugar or artificial flavors to maintain the mouthfeel or texture of the food. So, choosing a product with low fat label may be deceptive leading to high sugar content in it.
Whole Grains
The product may claim for whole grain by using very little in quantity, so check for ingredients list for the actual content in it. Prefer labels like â100% whole grainsâ over âmade with whole grainsâ for more transparency.
No added Sugar
Some products like 100% fruit juices are naturally high in sugars and hence claiming no added sugar doesnât mean the product is free of sugars, which can mislead people following low carb diet.
Read the Ingredient list
Product ingredients are listed in decreasing order of the quantity used, meaning the first three ingredients are largely used. If the first three ingredients contain refined flour, sugars or hydrogenated oils, then these are unhealthy. Instead try choosing items with whole foods listed as first three ingredients. In addition, an ingredient list longer than two to three lines may be a sign of highly processed food.
Understanding Serving sizes
Another aspect that can yield misunderstandings is the serving size indicated on food labels. Serving sizes are often much smaller than the average person would consume in one sitting. For example, in a pack of biscuits, the serving size may refer a single biscuit while most consumers are likely to consume the whole packet in one serving. To understand the actual nutrient value of your food, multiply the calorie and nutrient content by the number of servings consumed.
Different names for sugars
Food manufacturers may use different names for sugars to mention in their package. Some are brown sugar, cane sugar, high fructose corn syrup, maple syrup, malt syrup, honey, barley malt, molasses, lactose, corn sweetener, crystalline fructose, invert sugar, fruit juice concentrate and maltodextrin. Remember excessive added sugar is a health risk.
Takeaway
Donât let the front of the box sell you; let the back of the box inform you. If you choose to buy packaged foods, then read and understand the food label to distinguish healthy ones among heavily processed and less healthy ones. Donât fall for deceptive phrases and mis leading information.
Have you ever bought a product thinking it was healthy, only to discover the label was misleading?
MBH/PS