Reading food labels carefully is one of the best ways to protect yourself from hidden contaminants and make healthier choices. Here's a breakdown of what to look for, based on current labeling practices in India: Start with the Ingredient List - Order Matters: Ingredients are listed in descending order by weight. The first few items make up most of the product. - Watch for Sugar Variants: Manufacturers often split sugar into multiple forms—like glucose syrup, fructose, and dextrose—to disguise total sugar content. - Tip: Focus on the first 3–5 ingredients to get a clear sense of what you're really eating. Understand the Nutrition Table - Per 100g vs. Per Serving: Compare both to estimate your actual intake. - Key Nutrients to Monitor: Saturated fats, added sugars, and sodium—limit these for better health. - Daily Values: Use them as a guide, but don’t obsess. Labels are tools, not rules. Decode Additives and Preservatives - Look for E Numbers: These are international codes for additives (e.g., E330 = citric acid). - Simpler Is Safer: Fewer additives and shorter ingredient lists often mean fewer hidden chemicals. - Regulation: Most additives approved by FSSAI are safe in regulated amounts. Check Allergen Information - Mandatory Disclosure: Common allergens like milk, peanuts, wheat, soy, and tree nuts must be listed—usually in bold. - Cross-Contamination Warnings: Phrases like “may contain traces of nuts” are crucial for those with sensitivities. Don’t Be Fooled by Front-of-Pack Claims - Marketing vs. Reality: “Low fat” might mean high sugar. “Multigrain” doesn’t always mean whole grain. - Verify with the Back Label: Always cross-check claims with the full ingredient list and nutrition chart. Shelf Life and Storage - Check Dates: Always look for manufacturing and expiry dates. - Follow Instructions: “Store in a cool, dry place” or “refrigerate after opening” helps prevent spoilage and contamination.
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