No Confusion: Know Your Food Label

It becomes essential to pay attention to food labels when we are concerned and alert about what we consume. In pursuit of health, wellness, and proper nutrition, we should be selective with our food choices, especially when it comes to packed or processed food. Claims made on these products must be verified against scientific and regulatory standards, which are easily available on various platforms. However, most buyers only check brand names and expiry dates, while very few take note of reports in the media that highlight product claims.

While the claims made by packaged food brands may require some effort to research, other critical details are easy to access. The best part is that you do not need to go out of your way to find them—they are right on the packaging itself. Yes, it's the food labels that require your attention. Information such as the nutritional content, sugar, fat, and sodium levels is crucial for making informed choices.

So, let us break down what you must look out for on the labels of any packaged foods:

Ingredients: The list provides information about the ingredients used in the manufacturing of the product. They are typically listed in descending order by weight. Understanding this hierarchy helps the consumer identify the primary components of the product and make better-informed choices.

Additives: This section lists the chemicals that are added to enhance the shelf life, appearance, texture, and taste of the product. These additives can include colourants, preservatives, sweeteners, flavours, and flavour enhancers, among others. In many cases, information about allergens is also provided, which is important for individuals with allergies.

Serving Size and Calorie Content: These details are closely related. Serving size indicates the recommended portion of the product, beyond which there may be health risks such as obesity or heart problems. Calorie content refers to the amount of energy provided by consuming that specific portion. Both serving size and calorie content can vary from product to product and should be monitored based on individual factors such as age, gender, lifestyle, and overall health conditions.

Nutrient Content: This refers to claims made about the product’s nutritional value, such as low fat, high fibre, or rich in proteins. These claims can vary from one product to another and between different manufacturers, often influenced by technological advancements in food production. However, such claims can sometimes be misleading, so it is important to verify them carefully to ensure they align with your health needs and dietary goals.

Macronutrients: This section covers key nutrients such as carbohydrates, fats, and proteins. It provides important details about both healthy and unhealthy components, including saturated and unsaturated fats, as well as sugar content.

Added Sugars and Salts: This refers to the extra amounts of sugar and salt added during processing for purposes like enhancing taste or preserving the product. Consuming these in excess can lead to various health risks, so it’s crucial not to overlook this information when making food choices.

(The writer is a food processing expert. Views personal.)