Packaged foods often use words like “natural,” “healthy,” “sugar-free” or “multigrain” to look healthier than they are. Doctors advise looking past the front of the pack and reading the ingredient list and nutrition table. Ingredients are listed in order of quantity, so check what comes first, and watch for hidden sugars under other names, refined flour, palm oil and long lists of additives. Compare nutrition values per 100 grams, and check the serving size, since a small serving can make numbers look better. Be careful with “no added sugar” or “low fat” claims, which don’t always mean a food is healthy. Look for a valid FSSAI licence number, check the expiry date and prefer simple foods with fewer ingredients. If you have diabetes, high blood pressure or a food allergy, read labels extra carefully and ask your doctor or dietitian for advice.
