“Brown bread is whole wheat”
›Often it is maida with caramel colour.
The colour can come from E150 caramel, not whole grain. Check whether "whole wheat atta" is the first ingredient and whether fibre is above ~6 g per 100 g. Many brown breads list refined flour first, and 2–3 g fibre.
“Fruit juice is the healthy way to have sugar”
›Juice is free sugar without the fruit's fibre.
“"Baked, not fried" means light”
›It describes the cooking method, not the recipe.
“"No added sugar" means low sugar”
›Natural sugars count all the same.
“Ragi and millet biscuits are health food”
›A biscuit with 15% millet is still 85% biscuit.
“"Multigrain" means whole grain”
›Several refined grains are still refined.
“Sugar-free biscuits are safe for diabetics”
›Maida digests to glucose regardless of the sweetener.
“Energy drinks give you energy”
›They give you caffeine and sugar.
“If it has a green dot, it's healthy”
›The green dot means vegetarian. Nothing else.
“"Natural flavours" are better than artificial ones”
›The label discloses neither source nor safety.
Learn the eight rules behind these →
How to read an Indian food label