The processed food industry in India has seen significant growth due to urbanization, changing lifestyles, and increasing disposable income. Over 34% of the population lived in urban areas as of 2020, leading to higher demand for convenient, ready-to-eat food products. However, these foods often contain unhealthy levels of fats, salt, sugar, and additives, posing risks of chronic diseases like obesity, hypertension, cardiac disorders, cancer, and diabetes.
When shopping, it’s essential to look beyond attractive packaging, health claims, and discounts. Focus on the MRP, logos, health claims, and the manufacturing/use-by date, but most importantly, read the food labels. The Food Safety and Standards Authority of India (FSSAI) ensures the availability of safe food, but consumers must learn to interpret labels to understand what they are eating.
Key aspects to watch for include:
- Ingredients List: Check for recognizable ingredients and avoid highly processed foods with long lists of additives.
- Added Sugars: Identify sugars like high fructose corn syrup and cane sugar.
- Allergens: Look out for common allergens like peanuts, dairy, and gluten.
- Additives and Preservatives: Be aware of artificial flavors, sweeteners, and preservatives.
- Sodium Levels: Monitor sodium content from ingredients like MSG and baking soda.
- Trans Fats: Avoid foods with partially hydrogenated oils.
- Nutritional Quality: Prefer whole grains over refined grains.
Decoding food labels helps in making healthier choices and ensuring a balanced diet.
The author is the Head of MyThali, Arogya World.
