“Multigrain”, “no added sugar”, “high fibre” — packets are designed to be read in a hurry. Four checks take about thirty seconds and tell you most of what you need.
1. Serving size
Every number on the panel is per serving, and servings are often smaller than what people actually eat. A 30 g serving of granola is about three heaped tablespoons.
2. The first three ingredients
Ingredients are listed by weight, most first. If sugar, maida (refined wheat flour) or palm oil is in the top three, that is what you are mostly buying — whatever the front says.
3. Sugar and its aliases
Look at total sugars per 100 g. Then scan the list for other names: glucose syrup, invert sugar, maltodextrin, jaggery, honey, fruit juice concentrate.
4. Sodium
Namkeens, instant noodles, sauces and “healthy” soups can be very high in salt. Compare sodium per 100 g between brands.
Try it yourself