How to Read Food Labels Like a Nutritionist: What to Avoid and Why

“If it sounds like a chemistry experiment, should it really be on your plate?”

That’s a question we often ask ourselves as we walk through the aisles, reading the back of yet another so-called healthypackaged product.

At Arogya, we believe food shouldn’t come with a user manual. But if you're serious about clean eating — and we know you are — then learning to read food labels is one of the most powerful habits you can build for your health.

Let’s decode it together — the way a nutritionist would.

Why Food Labels Matter More Than You Think

Labels aren't just marketing fluff. They are legally required disclosures of what’s really inside that shiny pack. Yet, most of us skip reading them — either due to lack of time, or because they feel too technical.

But here's the truth:

A 2023 FSSAI study showed that over 60% of Indian packaged foods contain at least one harmful additive or excess sodium, often masked by unclear terminology.

If you want to transition to clean label food in India, understanding what to avoid is half the battle won.

What to Avoid: The Nutritionist’s No-Go List

1. Hydrogenated or Partially Hydrogenated Oils

Why it's harmful: These are trans fats in disguise, and they’re linked to heart disease.
Watch out for labels saying: Vanaspati, shortening, margarine, bakery fat.

2. Artificial Sweeteners (Aspartame, Sucralose, Saccharin)

Why it's harmful: These can mess with gut health and metabolic function, especially with long-term use.
Label trick: Many products list them under E-numbers like E951 (Aspartame).

3. Refined Sugar & Its Aliases

Why it's harmful: High glycemic load, addictive, and often snuck into “healthy” items.
Hidden names to spot: Invert syrup, high fructose corn syrup, maltodextrin, dextrose.

4. Excess Sodium (Often Hidden)

Why it's harmful: Raises blood pressure and causes water retention.
Look for sodium-rich additives: Monosodium glutamate (MSG), sodium benzoate, baking soda.

5. Preservatives and Emulsifiers (E-numbers)

Why it's harmful: Some are linked to allergic reactions and digestive issues.
Examples: E211 (Sodium Benzoate), E621 (MSG), E110 (Sunset Yellow).

Pro Tip: If the ingredient list has more than 2-3 E-numbers, it’s best to keep it back on the shelf.

How to Choose Clean, Safe Foods — Even Packaged Ones

1. Short Ingredient List = Better Choice

The fewer, the better — and if you recognize every word on the list, you’re on the right track.
Example: Ingredients like whole wheat flour, jaggery, cardamom — simple and trustworthy.

2. Look for '100% Natural' or 'Preservative-Free' (But Verify It!)

Many brands claim this — but unless the label backs it up, it’s just marketing.
At Arogya, we ensure every item is made with natural, clean-label ingredients — and proudly display them.

3. Check the Order of Ingredients

Ingredients are listed in descending order by weight. So if sugar is first — you know what's taking up most space.

4. Recognize Red Flag Phrases

🚩“Added flavours” = artificial
🚩“Nature identical substances” = synthetic mimics
🚩“Permitted food color” = may include harmful dyes like Tartrazine (E102)

Expert Insight: What Nutritionists Say

Dr. Shalini Menon, a clinical nutritionist based in Mumbai, says:

“Reading labels helps you eat consciously. Once you know what to avoid, you stop buying ‘empty calories’ masked as healthy options. Clean label food is the future of wellness in India.”

At Arogya, Simplicity Wins

We don’t believe in hiding behind complicated labels. From our multigrain atta to our traditional snacks, every product is made using ingredients your grandmother would approve of — no additives, no preservatives, no nonsense.

Want to start your clean eating journey?
Check out Arogya’s preservative-free staples that are 100% natural.

Takeaway: Label Literacy = Food Freedom

Reading food labels doesn’t have to be intimidating.
In fact, once you start, you’ll find yourself making smarter, healthier choices — effortlessly.

So next time you pick up that snack or cereal box, flip it over.
Because your health deserves more than a pretty package.