Packaged food products have become almost indispensable to our lives. From the morning tea or coffee to cookies and chips, there is no way to steer clear of packaged products. It can be a real dilemma as experts warn against processed and packaged foods, while to keep pace with modern life, one has to depend on some of these products. Gladly, many ‘healthy’ food items have also hit the market, or as they claim to be. Corn flakes, oats, fibrous biscuits, peanut butter, protein bars, and not to forget, brown bread are marketed this way. But, are these healthy as the developers claim them to be? Is there any way to ascertain that? Gladly, yes. Every packaged product has a nutritional label that tells what it contains. By going through it, you can know what that food item contains. But how is one supposed to read it to know if the food item is healthy? To understand that, Onlymyhealth spoke to Dr. Pavitra K, Lead Research Scientist – New Product Development, True Elements.
How To Read Food Labels
Let us now go through some of the ingredients that packaged food products contain and understand if they are healthy or not.
1. Sugar
Why It Is Added: Sugar is added for taste, shelf life, and nutrition.
- When purchasing a product, pay notice to the amount of added sugar and the source of the same.
- Steer clear of refined sugar as it is detrimental to health.
- In some products, added sugar is not declared openly but as hidden ingredients, such as apple juice concentrate and sweeteners. Pay attention to these as well.
- Sugars in the form of honey and jaggery are clean and healthy. Hence, it is better if you have these. For example, you can have a cup of frozen dessert with jaggery in it, explained Dr. Pavitra.
2. Salt
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Why It Is Added: Just like sugar, salt is added for taste, shelf life, and nutrition.
- Pay attention to the amount of salt (sodium, in particular) that the food items contain.
- It is because, throughout the day, we tend to consume numerous food items with varying degrees of salt content.
- Over time, that sodium can accumulate in your body, which isn’t good for your health.
- Also, there are numerous kinds of salt, viz. rock salt, Himalayan pink salt, iodized salt, etc. All these have their pros and cons. Hence, be wary when buying food items.
3. Grains
Why They Are Added: Grains form the base of food products. These are also added for texture, fiber, and added nutrition.
- Pay attention if the product contains whole grains or refined grains.
- In many cases, refined grains, such as semolina and maida, are not mentioned.
- Buy those items that contain whole grains as they contain a good amount of fiber.
- The same applies to flours. If it is mentioned that it is ‘multigrain flour’, that doesn’t mean it just contains whole grains.
4. Fat
Why It Is Added: Fats make you full. They also provide good taste and intended texture.
- Fats can be healthy or unhealthy.
- Hence, you must pay attention to what kind of fat the product contains.
- Many times, fats are processed so that they become easier to use and have a prolonged shelf life. These might not be healthy in the long run.
- Also, the source of the fat matters. Hence, pay focus to that as well.
5. Artificial Flavours & Colours
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Why They Are Added: As evident, artificial colours and flavours are added for appearance and taste.
- Apart from nutrition and tackling hunger, food is also consumed for sensorial pleasure. The mere act of eating something delicious often brings relief.
- In such cases, the food’s appearance and flavour matter a lot. Hence, artificial colours and flavours are added to enhance these.
- When consumed for long, these act as potent carcinogens.
- Also, they are very detrimental to your overall health.
6. Extracts
Why They Are Added: Plant extracts are the concentrated form of plants. These are added for better taste, colour, nutrition, and shelf life.
Many times, these extracts cause residues to be accumulated in the body that can cause unknown side effects in the long run.
7. Bulking Agents & Carriers
What They Are Added: Bulking agents and carriers give body to the food items so that they can be packaged easily. When consumed, they also induce a feeling of fullness.
For this purpose, foods may contain gum and stabilizers. Upon frequent consumption, they can cause bloating and weight gain.
8. Baking Soda & Powder
Why They Are Used: Baking powder and soda are staples in baked goods, from cakes and pastries to cookies. These are even added to fritters, dosa, etc. These provide fluffiness to these food items.
- Upon prolonged consumption, these cause bloating and gastric ailments.
- Baking soda is also detrimental to heart health.
So, as you saw, while buying these ‘healthy’ food products, you must go through the nutrition label to know what these contain. Hence, make it a habit to go through the label before buying the product. If the details are not clear, do not shy away from contacting the manufacturer, recommends Dr. Pavitra. Not just packaged food items, what you eat throughout the day also matters. From your morning coffee to the evening dessert, mindful eating is the key.
Also, remember that physical and mental health are intertwined. Hence, take care of your mind as you do for your body. Hence, eat good food, exercise well, rest enough, do yoga, meditate and take time for recreational activities. These will ensure that you enjoy a long, healthy, and happy life.
(With inputs from Dr. Pavitra K, Lead Research Scientist – New Product Development, True Elements)
Photo Credit: hcah.in