Why You Must “Read Label” Before Buying
Most of us pick foods based on what’s printed boldly on the front — “high protein,” “zero fat,” or “natural.” But the real truth lies behind the packet, in the fine print. When you read label, you’ll often find that many “healthy” products are full of hidden sugars, refined oils, and artificial additives. Here are five clear warning signs to look for next time you shop.
1. Long Ingredient Lists You Can’t Understand
If your food packet lists more than 8–10 ingredients — most of which sound chemical — that’s a sign of ultra-processing. Real, natural foods have short ingredient lists made of things you recognize, like rice, milk, or salt. But when you see names like maltodextrin, emulsifier 471, or stabilizer, it’s time to put that pack back on the shelf.
Tip: The shorter the ingredient list, the cleaner the product.
2. Hidden Sugars in Many Forms
Sugar rarely appears under the name “sugar.” It hides under labels like glucose syrup, maltose, fructose, or caramel solids. Some brands even use multiple types of sugar to disguise how much sweetener they’ve added. When you read label, check if any of these appear in the top three ingredients — that means the product is loaded with sugar.
Remember: One product may contain up to 3–5 kinds of sugar in small portions, which together add up fast.
3. Refined or Hydrogenated Oils
If your snack stays crispy for months, there’s a reason — it’s full of refined or hydrogenated fats. These oils are
cheap and increase shelf life but are harmful to heart health. On labels, look for terms like palm oil, hydrogenated vegetable oil, or refined sunflower oil. These are all signs of heavy processing.
Better choice: Go for foods made with cold-pressed oils or ghee instead of refined fats.
4. Artificial Colours and Flavours
Brightly coloured chips, instant noodles with neon sauces, or fruit drinks that look too vibrant — these are signs of added colours and artificial flavours. Labels mentioning INS numbers, artificial flavouring substances, or permitted food colour mean the product isn’t as “natural” as advertised.
Simple check: If the food looks brighter than it should in nature, it’s probably artificially enhanced.
5. Misleading Health Claims
Phrases like “multigrain,” “high-fiber,” “fortified,” or “baked, not fried” can mislead consumers. These claims often hide the truth — that the product still contains refined flour, sugars, and preservatives. Don’t fall for the marketing; flip the pack and read label carefully before believing the promise.
Smart move: Focus on ingredients, not slogans.
Why Reading Labels Matters
Developing the habit to read label helps you avoid unnecessary chemicals, reduce excess sugar and salt intake, and maintain better long-term health. Studies link ultra-processed foods with obesity, hormonal imbalance, and gut issues. The more aware you are, the easier it is to make mindful food choices.
Also Read- Protein: Beyond Fancy Labels
Conclusion
Next time you reach for a “healthy” snack, pause for a moment — flip the packet, and read label. You’ll be surprised at how much you learn. The fewer the ingredients and the more familiar they sound, the closer you are to real food and better health.
