HFSS

HIGH FAT IN SUGAR AND SALT

By : PAVAN SARVESH BB – XII-C2

DEFINITION

HFSS foods may be defined as foods (any food or drink, packaged or

non-Packaged) which contain low amounts of proteins, vitamins,
phytochemicals, Minerals and dietary fibre but are rich in fat
(saturated fatty acids), salt and Sugar and high in energy (calories)
that are known to have negative impact on Health if consumed
regularly or in high amounts”.
Too many people eat too much saturated fat, added salt, added
sugars and alcohol. Even reducing these by small amounts can
make us healthier. It can help us manage our weight better and
reduce our risk of chronic diseases like heart disease, stroke,
Type 2 diabetes, some cancers and chronic kidney disease.
This is why foods that are high in saturated fats, added salt,
added sugars or alcohol are called discretionary choices. They
also tend to be low in fibre and important nutrients like vitamins
and minerals.
These foods are important for celebrating and social occasions,
but should be limited to small amounts and only eaten
sometimes.

Your guide to Foods and drinks high in fat, sugar

and salt
Most people consume snacks high in fat, sugar and salt and sugar
sweetened drinks up to 6 times a day . There are no recommended
servings for this shelf because they are not needed for good health.
Not every day – maximum once or twice a week.
Food Shelf Facts These foods have little nutritional value and may
cause obesity which can lead to heart disease, type 2 diabetes and
some cancers. Many processed foods like cakes, biscuits and
confectionery contain high levels of added sugars and can be high in
calories. Eating too much salt can lead to raised blood pressure,
which triples your chances of developing heart disease and stroke.
Many processed foods like takeaways and ready meals are high in fat
and can be harmful to heart health.
FAT
Fat are an essential part of our diet and is important for
good health. There are different types of fats, with some
fats being healthier than others. To help make sure you
stay healthy, it is important to eat unsaturated fats in
small amounts as part of a balanced diet.
When eaten in large amounts, all fats, including healthy
fats, can contribute to weight gain. Fat is higher in
energy (kilojoules) than any other nutrient and so eating
less fat overall is likely to help with weight loss.
Eating less saturated and trans fats may help lower your
risk of heart disease. When buying products check the
labels and choose the varieties that are lower in saturated
and trans fats and higher in poly and monounsaturated
fats.
So a diet that is low in saturated fats and trans fats, but
that also includes moderate amounts of unsaturated fats
will help you stay healthy.
SALT
You need some salt for good health, but most people
eat too much. Australians now eat more salt than ever
before. Eating too much salt may increase the risk of
developing high blood pressure which is a risk factor for
heart disease, stroke and chronic kidney disease.
Salt eaten in Australia mostly comes from processed
and packaged foods, not just the salt added during
cooking or at the table.
Sodium is part of table salt. This is why sometimes
‘sodium’ is used as an alternative word for ‘salt’. For
example, in nutrition information panels on food labels.

Eating less salt

The taste for salty foods is something that is learned. It
is possible to re-train your taste buds to get used to
eating foods without added salt.

To eat less salt, try to:

• eat mostly fresh food instead of processed food that has had salt
added
• choose no added salt, salt reduced or low salt canned foods, and
packaged foods
• use food labels to compare similar products and choose those with
less ‘sodium’
• in sandwiches, use canned fish or cook a little extra meat or
chicken when preparing your main meal, instead of deli meats
• use only very small amounts of salty sauces
• add herbs, spices and other low salt flavourings, like no added salt
tomato paste, to cooking in place of salt
• avoid adding salt at the table.
SUGARS
Too much sugar in food or drink can make it high in
kilojoules, or ‘energy dense’. This can make it harder to
control your weight. It has also been linked with tooth
decay. Not all sugars are the same. There are:

Naturally occurring sugars

These are found in milk, fruit, vegetables and legumes.
They are eaten in smaller quantities, along with many
important nutrients.

Added sugars
These have been refined from plants such as sugar
cane. They can be added to food or drink in large
amounts to make cakes, biscuits and soft drinks. Added
sugars may not come with helpful nutrients and can
increase the energy of a food or drink. So they are
sometimes called ‘energy dense’ and ‘nutrient poor’.
Sometimes people think that eating too much sugar
leads to diabetes, because diabetes is a condition
where blood glucose (or blood ‘sugar’) needs to be
managed. Sugar itself does not lead to diabetes.
However, being overweight increases a person’s risk of
type 2 diabetes and too much added sugars can cause
weight gain.
SIDE EFFECTS
Sugar:
There’s no doubt that limiting how much added sugar you consume
promotes your overall health and immune function.

Foods that significantly raise blood sugar, such as those high in added
sugars, increase the production of inflammatory proteins which negatively
affect immune function

This is especially pertinent in people with diabetes, as they can have

elevated blood sugar levels for longer than people with well-regulated blood
sugar levels.

What’s more, having high blood sugar levels may inhibit the response of
neutrophils and phagocytes, two types of immune cells that help protect
against infection.

Furthermore, it has been shown that high blood sugar levels may harm gut
barrier function and drive gut bacteria imbalances, which can alter your
immune response and make your body more susceptible to infection.

For example, a 2012 study in 562 older adults found that those who had
elevated blood sugar levels also had lower immune responses and higher
levels of the inflammatory marker CRP

Similarly, many other studies have linked high blood sugar levels to an
impaired immune response in people with and without diabetes

Additionally, diets high in added sugar may increase the susceptibility to

certain autoimmune diseases, including rheumatoid arthritis, in some
populations.
Salt:
Salty foods like chips, frozen dinners, and fast food may impair your body’s
immune response, as high salt diets may trigger tissue inflammation and
increase the risk of autoimmune diseases.

In a 2016 study, 6 healthy men first consumed 12 grams of salt per day for
50 days. This was followed by around 50 days of consuming 9 grams of
salt per day and then consuming 6 grams per day for a similar duration.
Lastly, they consumed 12 grams daily for another 30 days.

On the high salt diet containing 12 grams per day, the men had higher
levels of white blood cells called monocytes and inflammatory markers IL-
23 and IL-6. They also had lower anti-inflammatory protein IL-10, indicating
an excessive immune response.

Salt may also inhibit normal immune function, suppress anti-inflammatory

response, alter gut bacteria, and promote the generation of immune cells
that are implicated in the pathogenesis of autoimmune diseases.

In fact, researchers believe that excessive salt intake may be associated

with the increase in autoimmune diseases in Western countries.

Additionally, eating too much salt has been shown to worsen existing
autoimmune diseases like ulcerative colitis, Crohn’s disease, rheumatoid
arthritis, and lupus .
Excess level of high fat in sugar and salt

The model defines processed foods as food products that are

industrially manufactured using salt, sugar or other ingredients to
preserve them or make them more palatable. Ultra-processed foods
are defined as industrially formulated food products that contain
substances extracted from foods (such as casein, milk whey, and
protein isolates) or substances synthesized from food constituents
(such as hydrogenated oils, modified starches, and flavors). Drawing
on the best scientific evidence available, the model classifies
processed and ultra-processed foods and beverages as having
“excessive” amounts of sugar, salt and fat according to the following
criteria:
• Excessive sugar if the amount of added sugars is 10% or more
of total calories
• Excessive fat if the calories from all fats are 30% or more of
total calories
• Excessive saturated fat if calories from saturated fats are 10%
or more of total calories
• Excessive trans fat if calories from trans fats are 1% or more of
total calories
• Excessive sodium if the ratio of sodium (in milligrams) to
calories (kcal) is 1:1 or higher.
You can reduce salt consumption by:

• Not adding salt, soy sauce or fish sauce during the preparation
of food
• Not having salt on the table
• Limiting the consumption of salty snacks
• Checking food labels and choosing products with lower sodium
content
• Consuming fresh fruits and vegetables to increase potassium,
which can mitigate the negative effects of elevated sodium
consumption
You can reduce salt consumption by:

• Not adding salt, soy sauce or fish sauce during the preparation
of food
• Not having salt on the table
• Limiting the consumption of salty snacks
• Checking food labels and choosing products with lower sodium
content
• Consuming fresh fruits and vegetables to increase potassium,
which can mitigate the negative effects of elevated sodium
consumption
THE DANGERS OF SALT AND SUGAR – AND HOW TO PROTECT
YOURSELF:

“Too much sugar can cause insulin resistance, obesity and diabetes,”. “Salt can cause water gain

and high blood pressure, which can lead to heart failure, heart attack and stroke.”

Salt and sugar — they look so harmless, so basic, so essential. Yet the rapid increase in their

presence in everything from canned soups to frozen meals and yogurt snacks worries medical

experts.
TIPS FOR REDUCING SODIUM

Buy fresh, plain frozen or canned “with no salt added” vegetables.

Use fresh poultry, fish and lean meat, rather than canned or processed
types
Use herbs, spices and salt-free seasoning blends in cooking and at the table.
Cook rice, pasta and hot cereals without salt. Cut back on instant or
flavoured rice, pasta and cereal mixes, which usually have added salt.
Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths,
and salad dressings — these often have a lot of sodium.
Rinse canned foods, such as tuna, to remove some sodium.
Choose ready-to-eat breakfast cereals that are lower in sodium.

TIPS FOR REDUCING SUGAR

Drink water or other calorie-free drinks instead of sugary, non-diet sodas or

sports drinks or blended coffee drinks.
When you drink fruit juice, make sure it’s 100 percent fruit juice — not juice
drinks with added sugar. Better yet, eat the fruit rather than drink the juice.
Skip non-nutritious, sugary and frosted cereals, and be aware that some
breakfast cereals that seem healthy contain added sugar.
Opt for reduced-sugar varieties of syrups, jams, jellies and preserves. Use
condiments sparingly; salad dressings and ketchup have added sugar.
Choose fresh fruit for dessert instead of cakes, cookies, pies, ice cream and
other sweets.
Buy canned fruit packed in water or juice, not syrup.
CONCLUTION:
Limiting and reducing your intake of high salt and high added sugar, can
improve your overall health and promote healthy immune function.

It is important to remember that food and drinks high

in fat and sugars contain large amounts of calories, especially if the
portions are large, which can increase your risk of obesity.

Eating too much sugar can significantly harm your health, so avoid it.