Navigating the aisles of an Indian supermarket can be overwhelming. Food labels are designed to inform, but they can often be confusing. Understanding these labels is the first step towards making conscious, healthy choices for you and your family. This guide will help you decode the common terms and figures you'll find on Indian food packaging.
1. The Ingredients List: What's Really Inside?
This is the most crucial part of the label. Ingredients are listed in descending order by weight, meaning the first few ingredients make up the bulk of the product. If sugar, salt, or an unhealthy fat is listed first, it's a red flag.
- Spot Hidden Sugars: Look for names like corn syrup, dextrose, fructose, maltodextrin, and fruit juice concentrate.
- Identify Unhealthy Fats: "Partially hydrogenated oil" is another name for trans fat, which you should avoid completely. Palm oil is a common saturated fat.
- Check for Whole Grains: A product might say "made with whole grains," but the ingredient list will reveal if it's the main ingredient or just a small fraction.
2. The Nutritional Information Panel
This panel provides a detailed breakdown of nutrients. Values are usually given 'per 100g/ml' and 'per serving'. Always check the serving size first, as it's often smaller than what people typically consume in one sitting.
- Energy (Calories/kcal): This tells you how much energy the food provides.
- Carbohydrates: This includes starches, fiber, and sugars. Pay close attention to 'Added Sugar' – this is the sugar that doesn't occur naturally in the food and should be minimized.
- Protein: Essential for growth and repair. Higher protein can help you feel fuller for longer.
- Fats: Look at the breakdown. Aim for low amounts of Saturated Fat and zero Trans Fat.
- Sodium: High sodium (salt) content is linked to high blood pressure. Compare products and choose the one with lower sodium.
3. Important Symbols and Declarations
Indian labels have some unique marks that are important to understand.
- Vegetarian/Non-Vegetarian Marks: A green dot inside a square signifies a vegetarian product. A brown/maroon dot signifies a non-vegetarian product.
- FSSAI License Number: This indicates the product is approved by the Food Safety and Standards Authority of India, ensuring it meets basic safety standards.
- Allergen Information: If the product contains common allergens like nuts, dairy, gluten, or soy, it must be clearly declared.
By spending a few extra seconds reading the labels, you can take significant steps toward a healthier lifestyle and gain full control over what you eat.