The right way to read nutrition labels in foods

In the hustle – bustle of daily life there’s barely any room left for patience. From last mile grocery deliveries to ready-to-eat meals we seek convenience in almost every aspect of our lives. However, with convenience comes compromise especially when it's about food because the nutrient content if not checked properly can have harmful effects on our health. Apparently, the ingredient list on food packaging is more than just a formality, it indicates the nutritional value of the food we are going to consume.

Let's be honest, when was the last time you bought food items after looking at the ingredients label. Well, many of us tend to overlook this information and get attracted by persuasive packaging and marketing claims. Here’s a guide from Mr. Akash Sharma, CEO of Farmley that will help you identify the key ingredients and will help you choose foods that are good for your health.


Sugar Content: High sugar content in food items can have harmful effects on our health. High fructose corn syrup, sucrose, glucose, fructose and honey are the usual suspects. Eating too much sugar can make you gain weight, raise your risk of diabetes and cause other health problems. So, when you read labels watch out for words like cane sugar, agave nectar and maltose. According to the World Health Organization - sugars should make up less than 10% of what you eat. Hence, try to pick products with no more than 5 grams of sugar per serving to stay healthy.

Sodium Levels: Too much salt can lead to high blood pressure and heart issues. Packaged foods often have a lot of sodium to make them taste better and last longer. Ingredients like monosodium glutamate (MSG), sodium benzoate baking soda and disodium phosphate - all add up to how much sodium one consumes. According to the American Heart Association one should eat only 2,300 milligrams of sodium per day, ideally 1,500 milligrams is even better. Therefore, look for labels that say "low-sodium" and try to choose products with less than 140 mg of sodium per serving.

Artificial Additives and Preservatives: Companies often put fake stuff in packaged foods to make them look better, taste yummier, and last longer on shelves. But this junk can mess with your health. Keep an eye out for things like aspartame, saccharin, sodium benzoate and artificial colours like Red 40 or Yellow 5. These chemicals might make you itch, act weird or can even get you sick. Try to pick foods with natural preservatives like vinegar or vitamin E instead.



Trans Fats and Saturated Fats: Trans fats and lots of saturated fats can make your bad cholesterol go up and make you more likely to get heart problems. Companies use these fats to increase the shelf life of food products. As per the American Heart Association - one should eat as little trans-fat as one can. So, when you are shopping, look for things that have zero grams of trans fat and not much saturated fat.

Whole Grains vs. Refined Grains: Whole grains pack more nutrients and fiber than refined grains. Foods like whole wheat brown rice, oats and quinoa are rich in nutrients and fiber. Refined grains, like white flour and white rice, don't have these nutrients. The Dietary Guidelines for Americans say make at least half of your grains whole grains. When you're checking labels, make sure a whole grain is the first thing listed.

By paying attention to these key items in the ingredient list, you can make more informed choices that contribute to a healthier diet. Remember, making these mindful choices will not only improve your overall well-being but also empower you to take control of your dietary habits. Happy, healthy shopping!

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