Don't replace home-cooked meals with ready-to-eat foods. Here's why

Do you choose a packet of chips over a bowl of peanuts? If yes, then you are not alone.

As life gets busier and schedules more hectic, convenience foods and ready-to-eat snacks have become a quick fix for many. From instant idli mixes to health drink powders and soup packets, these foods promise to save time, deliver comfort, and satisfy our cravings on a tiring day.

But behind this ease lies a growing concern: are these foods as healthy as they claim to be? A recent study has revealed that while they may meet basic nutrition claims, their ingredients are dominated by carbohydrates and fats, raising red flags for long-term health.

Here’s a closer look at what’s inside your favourite convenience foods—and why experts are urging caution.

The rise of ready-to-eat

According to market and industry analysis, the demand for convenience foods in India is growing rapidly, fuelled by nuclear families, long working hours, and the need for quick meal options.

Market forecasts estimate that the revenue from this food sector was $58 billion in 2021, with an annual growth rate of 9.5 per cent projected through 2027.

More from Health

From infections to lifestyle damage, experts call for integrated surgery and physiotherapy in India Dr explains: How modern lifestyles are fuelling the 'tech neck' epidemic and orthopaedic ailments

Another market agency cited by The Telegraph has estimated that the extruded snacks market alone was worth $570 million in 2023 and could cross $1 billion by 2032. For comparison, India’s gross domestic product in 2023 was $3,550 billion.

“Most convenience foods require minimal preparation, making them highly popular,” Shobana Shanmugam, a nutrition scientist and study co-author told the British newspaper adding that “There is a need for a redesign of our convenience food matrix”.

Not as good as it looks

A recent evaluation published in the peer-reviewed journal PLOS One has shed light on the nutritional concerns surrounding convenience foods and ready-to-eat snacks in India.

Conducted by nutrition researchers, the study analysed 432 popular packaged food items in India, categorising them into six groups: breakfast cereals, idli mixes, porridge, soup mixes, beverages, and extruded snacks.

Editor’s Picks

1

India sets up the first diabetes biobank in Chennai. Here's why this is significant 2

Eat your greens: What stops us from making healthy food choices?

It found that most of these products derive over 70 per cent of their energy from carbohydrates, with extruded snacks being the exception.

The extruded snacks, made through an extrusion process involving heat and pressure, derive 47 per cent of their energy from saturated fats instead. While all convenience food products were rich in carbohydrate content, beverage mixes emerged as the highest, ranging from 35.5g to 95g per 100g, while also being rich in protein, followed by idli mixes.

On the other hand, soup mixes were found to have high sodium levels, traces of trans fats, and poor protein content. They also recorded the highest cholesterol levels among the categories, at 49mg per 100g.

Dr RM Anjana, a physician in Chennai who led the study, pointed out that the industry should focus on reducing carbohydrate content and increasing protein levels in these products. She suggested that by adding lentil ingredients, protein content could be enhanced.

Until such changes are implemented, consumers are advised to approach convenience foods with caution. “Preferably avoid processed foods as much as possible,” Dr Anjana told The Telegraph.

The researchers also found discrepancies between some product claims and their actual ingredients. For instance, certain products claiming to contain whole grains did not list them in their ingredients.

“Such claims, if displayed prominently on packages, may be misleading to consumers. That is why consumers must read the ingredients, not merely the claims on the packages,” Anjana said.

Low-GI foods hard to find

A recent analysis has highlighted that low-GI foods, which are essential for individuals with diabetes , prediabetes, and even glucose-tolerant populations, remain scarce in the market despite growing health demands.

The glycaemic index measures how foods affect blood sugar levels after consumption.

Slow-digesting carbohydrates, classified as low-GI foods, are particularly beneficial as they generate a lower glycaemic response, demand less insulin, and support better glycaemic control for all population groups, the analysis revealed.

According to a study conducted by the Indian Council of Medical Research (ICMR) and the Madras Diabetes Research Foundation (MDRF), India had over 10.1 crore diabetics in 2021, accounting for 11.4 per cent of the population.

In addition, 13.6 crore Indians—15.3 per cent of the population—were identified as prediabetic.

With diabetes rates soaring and lifestyle diseases becoming increasingly common, experts believe that reformulating packaged foods and promoting the availability of low-GI options is essential for tackling India’s growing health challenges.

Dr Seema Gulati, head of the nutrition research group at the National Diabetes, Obesity and Cholesterol Foundation in Delhi, called the analysis a significant step towards improving the quality and health impact of packaged foods in India.

“The findings in the evaluation provide a strong foundation for future research and policy development,” she told ThePrint.

With input from agencies