Smart Ways to Read Food Labels and Avoid Misleading Claims -

Introduction

In countries like India, lifestyle diseases such as obesity, hypertension, diabetes, and heart disease are rapidly increasing, mainly due to changing diets, urban lifestyles, and the growing consumption of packaged foods. While food packaging often highlights attractive claims like “low-fat,” “sugar-free,” or “high-fibre,” the absolute truth lies in the Food labels on the back.

Next time you’re reaching for a packet of chips, juice, or biscuits, take a moment to look beyond. The real story is tucked away on the food labels at the back; those small lines and numbers reveal precisely what you’re consuming. Learning how to read food labels is a simple and effective way to eat more wisely, steer clear of hidden sugars and fats, and support your health in the long run. Let’s explore how food labels function and why they are crucial for maintaining your daily health.

Why Food Labels Matter?

Infographic Showing Information Given on Food Labels

Food labels are more than just small print on the back of a packet. They provide essential information to help you make informed, safe, and healthy choices.

Basic details → Every food label displays the product name, ingredients, net weight, shelf life, grade, vegetarian/non-vegetarian logo, country of origin, manufacturer details, and food safety authority approval.
Nutritional facts → Labels display the amounts of fats, proteins, carbohydrates, sugars, vitamins, and minerals in the food, allowing you to see if it suits your diet.
Health & safety info → Storage instructions (such as keep refrigerated), handling guidelines, and allergy warnings (such as contains nuts, gluten, or soy) protect consumers from risks.
Smarter choices → Reading labels allows you to compare products, avoid misleading claims, and select options that align with your health goals.

How to Read a Food Label?

✅ Start with the Basics

Product Name and Brand – Know what you’re buying.
Net Quantity – Weight/volume of the food inside.
Shelf Life / Expiry Date – Always check before purchasing.
Veg/Non-Veg Logo – Green (veg) or Red (non-veg).
Manufacturer and FSSAI License– Ensures authenticity in India.

✅ Ingredients List

Main Ingredient – When sugar, refined flour, or oil appear at the top of the list, it means that ingredient is the main component of the product.
Additives – Check for E-numbers, artificial colours, or chemical names.
Hidden Sugars – Be aware of hidden sugars, such as glucose syrup, maltose, fructose, and corn syrup, which can be sneaky ingredients in many products.
Fats and oils – Check if they list “hydrogenated/partially hydrogenated” (trans fats) or if they contain healthier oil options.
Allergens – Such as milk, nuts, gluten, soy, and others (often highlighted in bold) — are essential to be aware of.

According to the Press Information Bureau, as of July 6, 2024, the FSSAI officially approved a proposal mandating that nutritional information for Total Sugar, Salt, and Saturated Fat be displayed in bold letters and in a relatively larger font size on the labels of packaged food items (Read More)

✅ Understand the Serving Size

Definition – It’s the standard measurement used to describe nutritional values on the food labels, such as 1 cup, 100g, or two pieces.
Importance: The calories, fats, sugars, proteins, and other nutrients listed are all based on that specific serving size, not the entire package. This way, you can better understand what you’re consuming with each portion.
Common mistake: people think the numbers apply to the entire pack. If the pack has three servings, remember to multiply all the numbers—calories, fat, sugar, and so on—by three if you plan to eat the entire pack.
Portion Size Vs Serving Size: The serving size is what’s listed on the label, while the portion size is how much you actually put on your plate. Sometimes, your portion may be larger than the serving size, so it’s good to keep that in mind.

✅ Know the Calories

Calories show you how much energy is in a serving of food.
“Low Calorie” Definition in India – Under the FSSAI Advertising and Claims Regulations, a product can be labelled as “Low” in energy/calories if it contains:
- Solids (per 100 g): Not more than 40 kcal
- Liquids (per 100 ml): Not more than 20 kcal
FDA General Guidance for Calorie Levels – While the FSSAI doesn’t define “Moderate” or “High” calorie categories, the FDA uses these approximate benchmarks, which consumers often use for reference:
- Moderate-calorie foods: About 100 kcal per serving
- High-calorie foods: More than 400 kcal per serving
These aren’t legal definitions but serve as helpful guidance for understanding energy intake.

✅ Check % Daily Value (%DV)

The percentage daily value on the food labels indicates the amount of a nutrient you obtain from one serving and how it contributes to your daily intake. It’s designed based on a typical 2,000-calorie daily intake, which many adults use as a handy reference.
General classification :
- ≤ 5% DV → Low in that nutrient
- 10–19% DV → Moderate amount
- ≥ 20% DV → High in that nutrient

✅ Master Food Labels with the 5/20 Rule

The 5/20 Rule is a simple tool to help you read the % DV on food labels.
If a nutrient shows 5% DV or less, it’s considered low—best for things like added sugar, sodium, or saturated fat.
If it shows 20% DV or more, it’s high—a good sign for fibre, vitamins, and minerals.
This quick check helps you determine whether a food product aligns with your health goals.

✅ Understand the Difference- Total Sugar Vs Added Sugar

Total Sugars (Natural Sugar + Added Sugar) – Food labels include both the naturally occurring sugars found in healthy foods and beverages, such as milk and fruit, as well as any added sugars that may be present in the product.
Added Sugar (Extra Sugar) – Food labels also include sugars added during food processing, such as sucrose or dextrose, as well as sugars from packaged sweeteners, including table sugar. It also covers sugars from syrups, honey, and concentrated fruit or vegetable juices.
Guideline (WHO & FSSAI aligned):
- Limit added sugars to < 10% of daily calories (ideally 5%).
- For a 2000-calorie diet → 25–50g added sugar/day max.

The FSSAI carefully manages sugar standards by setting quality benchmarks for different types of raw sugar and overseeing the sugar content used in advertisements. These friendly regulations are designed to ensure consumers have clear and easy-to-understand information about the sugar levels in their food, empowering them to make healthier choices and gain a better understanding of the nutritional value of the products they enjoy (Read More).

Common Misleading Claims on Food Labels

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Claims like “100% natural,” “100% pure,” or “100% real or organic” – These can sound impressive, but they don’t always mean the product looks or feels natural. These on food labels provide very little information about whether a product is healthy. For example, organic sugar is still sugar.

The FSSAI has discontinued the use of misleading “100%” claims such as 100% organic, 100% pure, or 100% natural on food labels and promotions. 📄 Read Advisory

Products labelled “Light” – They are often lower in fat or calories, but this is not always the case; some items are diluted with water or other ingredients, such as sugar, to qualify for the “light” label. Check carefully to see if anything has been added instead.
Multigrain Product: This term refers to a product that contains more than one type of grain. Most of the time, these are refined grains — unless the label states explicitly ‘whole grain’. It’s always good to check the label to be sure.
No added sugar: Some products, such as 100% fruit juice, naturally contain high amounts of sugar. Just because they don’t have added sugar doesn’t mean they’re entirely free of sugar, which is something to keep in mind for those on low-carb diets.
Selective Highlighting– Like “High in fiber” → while ignoring high sugar/fat/sodium content. With added vitamins but in minimal, nutritionally insignificant amounts.
Gluten-Free: According to the FSSAI, the product must contain less than 20 mg of gluten/kg (20 parts per million) to be considered gluten-free. Many naturally gluten-free foods, such as rice, milk, and fruits, are marketed as “gluten-free” to appear healthier. “Gluten-free” does not mean low-calorie, low-carb, or more nutritious. It does not mean healthy, as many gluten-free foods are highly processed and loaded with unhealthy fats and sugar.
Health Benefit Claims – Like “Boosts immunity, Prevents diabetes/heart disease”, Strengthens bones, made without scientific validation.
Ingredient Misrepresentation- Many processed foods feature fruits or nuts on their packaging to seem natural, but often contain only artificial flavors or minimal real ingredients. For instance, strawberry yoghurt may look and sound natural, but might not contain any real strawberries—just chemicals mimicking the taste. Reading labels carefully helps avoid being deceived by appearances.

FSSAI Launches Initiative to Report Misleading Food Claims

To safeguard consumers from misleading marketing, the FSSAI has implemented strict regulations for nutrition and health claims on food labels. According to the FSSAI’s Food Safety and Standards (Advertising and Claims) Regulations, 2018, brands are prohibited from making false, exaggerated, or unverified claims about their products.

What’s more, FSSAI has empowered consumers to take action:

If you encounter a food product with misleading labels or advertisements, you can report it to the FSSAI through the Food Safety Connect App or on their official website.
Consumers can report issues such as incorrect nutritional claims, false promises (e.g., “sugar-free” when sugars are present), or misleading health benefits.
Food safety authorities review these complaints, and companies found guilty can face penalties, product recalls, or corrective action.

This initiative enhances transparency in the food system and holds brands accountable for the claims they make on their packaging. By staying informed and proactive, consumers not only protect their own health but also contribute to a healthier food environment for all.

List of Additives to Avoid

Food additives are substances that are often added to processed foods or other foods made on a large scale for practical reasons. These reasons include making the food safer, keeping it fresh longer, or changing its flavour and appearance to make it more appealing. Here’s a list of key additives that may be harmful and are best to avoid.

Artificial Colors [E102 , E110 , E129, E124, E133 ] – Linked to hyperactivity, allergies, and possible carcinogenic risks.
Artificial Sweeteners [Aspartame, Acesulfame-K ,Saccharin, Sucralose] – Controversial due to possible links with metabolic issues and gut imbalance.
Preservatives [ Benzoate, Potassium Benzoate, Sulphites ] – Some are linked with asthma, allergies, or long-term risks.
Flavor Enhancers [Monosodium Glutamate ] – May cause “Chinese Restaurant Syndrome” in sensitive individuals (headaches, flushing, sweating).
Emulsifiers and Stabilizers [Polysorbate 80, Carboxymethylcellulose ] – Some linked to gut microbiome disruption and inflammation.
Others
- High-Fructose Corn Syrup – Linked to obesity, fatty liver, and insulin resistance.
- Potassium Bromate – Banned in many countries, a possible carcinogen.
- Propyl Gallate – Antioxidant additive, potential endocrine disruptor.

📌 Tip for Consumers: If you see too many E-numbers, artificial colours, or chemical names on the food labels, the product is heavily processed—opt for fresh or minimally processed alternatives.

Conclusion

Understanding food labels is now more important than ever for taking care of your health. As more people face lifestyle diseases, learning to recognise hidden sugars, artificial additives, and clever marketing tactics can empower you to make better, healthier choices.

By following simple steps—such as checking the nutrition facts panel, looking for added sugars, sodium, and unhealthy fats, and being alert to false front-of-pack claims—you empower yourself to choose foods that genuinely support your well-being. Keep in mind, the best choices for your health tend to be the least processed. Fresh fruits, vegetables, whole grains, pulses, and homemade meals don’t need fancy labels—they tell their own healthy story.

👉 “Learn to read food labels smartly and protect yourself from misleading claims.”

Smart Ways to Read Food Labels and Avoid Misleading Claims