The front of the pack is marketing. The back is information. Turn it over.
The ingredient list
Ingredients are listed by weight. Sugar, maida or palm oil in the first three means high content; “Multigrain” biscuits may list refined flour first.
Sugar by other names
Glucose syrup, invert sugar, maltodextrin, dextrose, jaggery and honey are sugars; juice may contain natural sugar despite “no added sugar”.
The nutrition table
Check serving size, then compare sugar, saturated fat and sodium per 100 g. Also check protein and fibre.
Claims to be wary of
“Baked not fried”, “diet”, “lite” and “natural” are not guarantees; baked chips may still be refined starch and salt.
Practise label reading in our “pantry label lab” workplace workshop.
Education, not personal medical advice. Consult a qualified clinician about diagnosis, treatment and your results.