High-Fat, Salt, and Sugar (HFSS) foods are those commonly prepared with excessive cooking oils, fats, added sugars, and salt. These foods are of particular concern due to their potential impact on health, contributing to a range of chronic diseases and health conditions when consumed in excess. HFSS foods are classified into three categories based on their content levels of energy, fats, sugars, and salt, and their potential health impacts.
Category 1 includes foods with energy, fat, sugar, and salt within normal levels per 100 grams, making them healthier options.
Category 2 comprises foods that are high in either fats or sugars, but not both, posing significant health risks due to their elevated caloric content.
Category 3 encompasses foods that are high in both fats and sugars, along with excessive salt, making them the most concerning due to their contribution to multiple dietary excesses simultaneously.
High-Fat Diet
A high-fat diet is defined by the World Health Organization (WHO) as one where total fat intake should not exceed 30% of total energy. Considering the inherent fats naturally present in foods, which have several health benefits, an allowance of at least 15% energy should be given for these inherent fats. The remaining 15% of energy may come from visible fats or cooking oils. Therefore, HFSS foods are defined as those containing more than 15% of energy from any cooking vegetable oils, ghee, or butter. In practical terms, this equates to diets that contribute more than 30 grams of visible or added oils/fats per day for a 2000 Kcal diet. Examples of high-fat foods include deep-fried items and those prepared with large quantities of oil or fat, such as French fries, samosas, kachoris, puris, savories, desserts, biscuits, cookies, cakes, and certain curries.
High Saturated Fats
Saturated fats (SFs) are found in ghee, butter, coconut oil, palm oil, and vanaspati. Hidden sources of SFs include red meat (beef, mutton, pork) and high-fat dairy products like full-cream milk and cheese. SF intake is considered high when more than 10 grams per day of visible saturated fats are consumed, or when saturated fats contribute more than 5% of total daily caloric intake. This often occurs due to excessive use of palm oil, coconut oil, or the consumption of snacks and sweets prepared with these fats.
High Salt Intake
Consuming more than 5 grams of salt per day, which is equivalent to over 2 grams of sodium, is considered high and poses significant health risks. Many processed and pre-packaged foods are major contributors to excessive salt intake. Common examples include chips, sauces, biscuits, and various bakery products, all of which are often loaded with salt to enhance flavor and extend shelf life. In addition to these, home-prepared foods can also be high in salt. Savory snacks like namkeen, papads, and pickles are traditional favorites that often contain large amounts of added salt. Beverages with added salt, such as certain flavored drinks and soups, further increase daily sodium consumption. The widespread use of salt as a preservative and flavor enhancer in these foods makes it easy to exceed the recommended daily intake, leading to potential health issues such as hypertension, cardiovascular disease, and kidney problems.
High Sugar Consumption
High sugar consumption is defined as an intake that exceeds 5% of total daily energy, which translates to more than 25 grams per day for an average diet of 2000 Kcal. The World Health Organization (WHO) is currently considering revising its guidelines to further reduce this limit, aiming to bring the recommended sugar intake to less than 5% of total daily calories. This change underscores the growing recognition of the adverse health effects associated with high sugar intake. Consuming more than 25 grams of added sugar daily can lead to numerous health issues, including obesity, type 2 diabetes, cardiovascular diseases, and dental problems. Added sugars provide empty calories, meaning they add caloric value without any essential nutrients such as vitamins, minerals, or fiber. Unlike naturally occurring sugars found in fruits and vegetables, added sugars contribute to caloric intake without offering any health benefits.
Health Risks of HFSS Foods
HFSS foods are energy-dense, meaning they provide a high number of calories in a small volume. However, they are notably poor in essential nutrients such as vitamins, minerals, and fiber. Regular consumption of these foods often leads to overweight and obesity, as the high caloric content exceeds the body’s energy requirements. This excess energy is stored as fat, contributing to weight gain and associated health problems.
1. Nutrient Deficient
One of the significant risks of consuming HFSS foods is the deprivation of essential macronutrients, including amino acids and healthy fats, as well as crucial micronutrients like vitamins, minerals, phytonutrients, and bio-active substances. A diet lacking these essential nutrients can lead to various health issues. For instance, insufficient intake of iron can cause anemia, a condition characterized by fatigue and weakness. Additionally, a lack of essential nutrients can impair cognitive functions, affecting learning ability, memory, and overall brain health. This nutrient deficiency can also increase the risk of developing non-communicable diseases (NCDs) such as diabetes, heart disease, and certain cancers.
2. Inflammation and Gut Health
High-fat and high-sugar foods are known to cause inflammation within the body. Chronic inflammation is a precursor to many serious health conditions, including NCDs. Furthermore, these foods can negatively affect gut microbiota, the community of beneficial bacteria residing in the intestines. A healthy gut microbiota is crucial for digestion, immune function, and overall health. An imbalance in gut bacteria caused by poor diet can lead to digestive issues and contribute to the development of diseases.
3. Hypertension and Kidney Stress
Foods high in salt are particularly harmful to cardiovascular and renal health. Excessive salt intake is a well-known risk factor for hypertension (high blood pressure), which can lead to heart disease and stroke. Moreover, high salt levels put additional stress on the kidneys, increasing the risk of kidney disease and impairing their ability to filter waste from the blood efficiently. This makes high salt intake especially unhealthy and underscores the importance of monitoring and reducing salt consumption in the diet.
Conclusion
In conclusion, HFSS foods pose numerous health risks due to their high energy content and lack of essential nutrients. Regular consumption of these foods can lead to overweight, obesity, nutrient deficiencies, chronic inflammation, gut microbiota imbalance, hypertension, and kidney stress. It is crucial to limit the intake of HFSS foods and instead focus on a balanced diet rich in vitamins, minerals, fibre, and other essential nutrients to maintain optimal health and prevent the development of chronic diseases.