The Ultimate Guide to Reading Food Labels: What to Look For

The Ultimate Guide to Reading Food Labels: What to Look For

You would not believe it, but making healthy decisions starts way before you open the packet. The dilemma is not whether to eat the packet of chips lying in your pantry; it is whether that packet should be in your pantry in the first place. Some of us have the habit of adding packet after packet of snacks to the shopping cart when labeled as healthy, but is it as healthy as the packaging claims to be? To make sure you are not scammed by these packaging make sure to read the label before buying your favorite healthy snacks. Don't judge a snack by its packaging but definitely by its food label!

As responsibly health-conscious consumers, we are always told to "read food labels," but what does that mean? Deciphering food labels is an important basis for proper nutrition and healthy snack purchases. Let's break down the ultimate guide on how to decode those labels and make sure your choice is as wholesome as it claims to be.

1. Take the Serving Size and Calories into account

The serving size and the calories in your snack are directly equivalent to how healthy your snack is. Make sure to opt for preservative-free snacks or food products that have clean ingredients with adequate calories per serving. When you start looking out for the serving size you will automatically be well aware of what you are consuming with each new food product you pick at the grocery store. Most food labels do indicate calories per serving. So, you have to check if the serving size is what you are supposed to consume. For example, Natible's Millet are designed with a single serving to avoid overindulgence when you crave a crunchy guilt-free snack.

Look for Natural Ingredients

Ingredients are listed in descending order by weight, so you know the most significant ingredient from the start. The lesser the better! Opt for whole, recognizable ingredients—Natible's Foxtail Millet Rusk and Millet Hakka Noodles go for natural, nutrient-rich ingredients like millets, herbs, and spices more than additives and artificial flavours.

3. Spot Hidden Sugar

Added sugar is often disguised in snacks such as sucrose, fructose, and high-fructose corn syrup. With every extra ounce of sugar you consume, you are leading yourself to frequent energy crashes and unhealthy weight gain. To ensure this is not the case with our snacks, Natible ensures that our products are free from added sugars. Our millet-based pancake mix can be savoured without the need for added sugars. Look for labels with little or zero sugar to keep your snacks as healthy as possible.

4. Know Fats: Good vs. Bad

Not all fats are bad, there are certain fats, like the ones from nuts and seeds that are considered healthy fats. While trans and saturated fats can lead to irreversible heart damage, healthy fats can replenish your body while keeping you full for longer. When shopping for food products make sure to look for phrases like" hydrogenated oils, "which implies the presence of trans fats. With the most wholesome ingredients, each Natible product is packed with quality ingredients, that will keep your energy levels intact without leading to unwanted weight gain.

5. Mind the Sodium levels

Excess amounts of sodium can lead to hypertension and many other health problems. Salt is often a common preservative used in packaged snacks to add additional flavour. If you are looking to opt for healthy snack options make sure to avoid sodium-rich food products. To make sure you get the most satiating quick healthy snack options minus the high levels of sodium, Natible products emphasize providing sodium balance food, that is also nutrient-dense and equally flavoursome. Our products utilize herbs instead of sodium to enhance the flavours and offer customers a snack that is as healthy as it is filling. For instance, our millet puffs are made to deliver the perfect crunch while limiting the sodium intake.

6. Rich Fiber Content

Dietary fibers help with digestion and keep the stomach full for longer which leads to reduced cravings in between meals. Ideally, you must opt for items carrying a minimum of 3 to 5 grams of fiber per serving. Most millets carry a high count of natural fibers which is why opting for millet-based products can help you stay within adequate fiber intake. Natible's Millet Noodles and Chilla Mix, are some of the healthy breakfast mixes that are high in terms of fiber intake, ensuring you have access to delicious fiber-filled meals.

7. Protein Power

Protein is an excellent source of energy which also helps in muscle building. Protein-rich foods\ and snacks make excellent post-workout meals and are also excellent when you are in the mood for something light. Natible's Chilla Mixes, sprouted millets, are high in plant-based proteins, and so is our high-protein dosa mix. You can switch between different flavours to enjoy a protein-rich meal any time of the day.

8. Avoid Artificial Additives

Some snacks are packed with artificial flavorings and preservatives, to enhance the shelf life & flavour, avoid them at all costs. While these products might have a very enticing color, they fail miserably at adding nutritional value to your palate. To avoid these, we use naturally flavoured spices, herbs, and whole grains in all our products.

9. Allergens and Sensitivities

Allergens and sensitivities can be a major fallback for people with allergies and even minor food sensitivities. Food products often contain ingredients like gluten, dairy products, soy, and nuts among others, watch out for these ingredients before you make a purchase. Our gluten-free millet noodles ensure that you can devour your favorite noodles without risking your health. Avoid these packaged foods altogether just to be sure to know how to avoid them or minimize unwanted allergic reactions.

10. Buy Clean Labels

Clean labels refer to products with minimal, non-processed ingredients.

Focus on buying products that have whole millet, legumes, and other dietary fibers as the key ingredients.

11. Choose Products High in Vitamins and Minerals

If you are into mindful snacking or are trying to switch towards one, make sure to buy snacks high in vitamins and minerals. Check for key ingredients that are high in one or other kinds of vitamins or minerals. This way you will be able to snack freely without compromising your health.

Final Thoughts

Navigating food labels can seem challenging, but with these tips, you’ll be able to make confident choices. At Natible, every snack is crafted with transparency, offering a clear view of what’s inside each package. Whether you’re choosing the Millet Noodles for a comforting meal, the Foxtail Millet Rusk for a crunchy bite, or the Chilla Mix for a quick breakfast, Natible ensures quality ingredients and nutritional integrity.

So, next time you’re choosing a snack, take a moment to read the label and choose options that nourish your body and support your health journey. With Natible’s range of nutritious, flavorful snacks, healthy eating doesn’t have to compromise on taste or enjoyment.