In an era where health-conscious consumers are on the rise, food companies have cleverly adapted by marketing their products with labels that highlight various health benefits. But not everything is as it seems. The recently released dietary guidelines by the Indian Council of Medical Research (ICMR), with the assistance of the National Institute of Nutrition (NIN), shed light on how misleading food labels can be. Packaged foods often lure consumers with appealing health claims, but behind these claims lie potential health hazards.
The Dietary Guidelines for India 2024, released on May 8, 2024, emphasise the importance of understanding the reality behind the labels. This article explores some of the key issues raised in the guidelines and provides practical advice for making more informed choices.
The Reality Behind Health Claims
The ICMR guidelines highlight that food labels are designed to attract attention and convince consumers that the product is healthy. While this is an effective marketing strategy, it can mislead those trying to make health-conscious decisions.
Sugar-Free Foods: Not as Healthy as They Seem
Take the example of sugar-free foods. Many people, especially diabetics and those watching their weight, opt for sugar-free products thinking they are choosing a healthier option. However, the ICMR guidelines warn that these products can still be unhealthy. While they may not contain added sugar, they could be high in refined cereals like white flour and starch, fats, or even hidden sugars such as maltitol, fructose, or corn syrup. These ingredients can significantly increase the product's glycemic index (GI) and caloric content, leading to potential weight gain and blood sugar spikes.
In simple terms, a "sugar-free" label does not equate to a low-calorie or healthy product. Instead, these foods could contribute to long-term health risks, especially when consumed in large quantities.
The Misleading "All-Natural" Label
Another common claim seen on food packages is the term "all-natural." Consumers often associate this label with wholesome, minimally processed foods, but the reality can be different. According to the ICMR guidelines, even foods labelled as all-natural can contain added flavours or other substances. This term is loosely regulated, and manufacturers can include a handful of natural ingredients while the rest of the product may contain processed or artificial elements.
To navigate such claims, it's crucial to read the ingredient listing detail. Just because something is labelled as natural doesn’t mean it’s free from potentially harmful additives.
"Good Source of Protein" – But Is It Enough?
Many packaged foods highlight the presence of essential nutrients, such as protein or vitamin D, claiming to be a "good source." However, the ICMR advises consumers to look beyond the surface of such claims. While a product may contain these nutrients, the actual quantity in a single serving may not meet daily nutritional requirements.
For instance, a snack may boast that it's a good source of protein, but the quantity may be negligible compared to what your body needs in a day. It’s essential to compare the nutritional content to daily recommended values to make an accurate judgment.
Organic Claims: What Should You Believe?
Organic food has gained tremendous popularity in recent years, with consumers associating the term with better health. However, the ICMR guidelines caution that not all organic claims are reliable. According to the guidelines, a product labelled "organic" may simply mean that it is free from artificial preservatives, flavours, and colours. However, this doesn't necessarily imply that the ingredients themselves are free from pesticides or chemical fertilisers.
Only products that meet strict criteria, including the absence of synthetic pesticides and fertilisers, can carry the Jaivik Bharat logo, a certification granted by the Food Safety and Standards Authority of India (FSSAI). To ensure that you’re consuming 100% organic food, it’s best to look for this label.
Fruit Juices: Real Fruit or Full of Sugar?
Many consumers are drawn to fruit juices or drinks that claim to be made with "real fruit." This label conjures images of fresh, nutritious beverages, but the ICMR warns that these products often contain only 10% fruit pulp. The rest is typically added sugar and other additives. According to FSSAI regulations, even if a product contains just a small amount of fruit pulp (as low as 10%), it is still allowed to market itself as made with real fruit.
These beverages may satisfy your taste buds but are far from the healthy options they claim to be. High in sugar and additives, they can contribute to weight gain and increased blood sugar levels.
Oils: No Cholesterol, But 100% Fat
Another common label that can mislead consumers is the "no cholesterol" or "heart-friendly" tag on certain oils. While it’s true that plant-based oils do not contain cholesterol (since cholesterol is only found in animal-based products), all oils are 100% fat. The ICMR guidelines highlight that oils, even those marketed as heart-friendly, should be consumed in moderation.
Although some oils are healthier than others due to their fatty acid composition, such as olive oil and mustard oil, it’s important to remember that excessive consumption of any oil can lead to weight gain and other health issues.
How to Read Food Labels Correctly
Given the confusing and often misleading nature of food labels, the ICMR provides essential advice on how to decipher the information on packaged products. The guidelines stress the importance of reading food labels carefully to understand what’s inside. A food label should clearly display:
- The name of the food
- The brand name
- A list of ingredients
- The date of manufacture and use-by/expiration date
- Allergen declaration
By reading this information, you can avoid being swayed by eye-catching claims and make more informed food choices.
The Impact of Unhealthy Diets on India’s Health
India is facing a growing burden of diet-related diseases. According to the ICMR, 56% of India’s disease burden can be attributed to unhealthy diets. Poor dietary habits are major contributors to conditions such as coronary heart disease, hypertension, and type 2 diabetes. The guidelines highlight that healthy diets and regular physical activity can significantly reduce the risk of these diseases.
For instance, up to 80% of type 2 diabetes cases can be prevented through better dietary practices. By choosing whole foods rich in vitamins, minerals, and fibres and avoiding ultra-processed, high-fat, and high-sugar foods, individuals can greatly improve their overall health.
Protein Supplements: Proceed with Caution
Protein is essential for muscle building, but the ICMR cautions against excessive consumption, especially in the form of protein supplements. Many athletes and fitness enthusiasts rely on protein powders, but the guidelines remind us that protein requirements depend on body weight and are not necessarily related to gender or activity level.
Overloading protein will not enhance muscle growth and could put a strain on the kidneys. A balanced diet, rather than excessive supplementation, is key to meeting your protein needs.
Conclusion: Making Informed Food Choices
The new dietary guidelines from the ICMR provide crucial insights into the world of food labels, debunking many myths and marketing strategies food companies use. As consumers, it is our responsibility to look beyond the surface and understand what we’re putting into our bodies. By carefully reading food labels and understanding the implications of different ingredients, we can make better, healthier choices.
A healthy diet is the foundation of long-term well-being. The ICMR guidelines offer a roadmap for navigating the often misleading claims of packaged foods, ensuring that we choose what is truly beneficial for our health.