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Solid Fats & Added Sugar - Revised

Get off the SoFAS: Solid Fats & Added Sugars


  • Butter, Cheese, Dalda, Margarine

  • High Fat Milk

  • Fried Food

  • Non-Veg Food

  • Bakery Products

  • Pre-Packaged Snacks

  • Confectionery

  • Malt Syrup

  • Maltose, Maple & Corn Syrup

  • High-Fructose Corn Syrup

  • Sucrose, Honey

  • Invert & White Granulated Sugar 


Get off the SoFAS: #SolidFats and #AddedSugars by Dt. Vaidehi Nawathe, Chief Dietician – Bhaktivedanta Hospital & Research Institute

Each one of us likes to sit on a SOFA, relax and enjoy the homely environment. But do you know we are unknowingly sitting on Dynamite SoFAS waiting for Lifestyle Diseases like Diabetes, Obesity, Fatty Liver to attack us and destroy our health? Let’s get off such SoFAS by reducing the intake of CALORIES COMING IN FROM SOLID FATS AND ADDED SUGAR PRODUCTS.

What are Solid Fats? These include both Saturated Fats found in animal products (butter, cheese, milk, meat), some plants (palm oil), and Trans Fats found in pre-packaged snacks, bakery products and fried foods (margarine, cookies, cakes, chips, frozen foods and dough). 

What Are Added Sugars? These are sugars and syrups that are added to foods or beverages when they are processed or prepared. Sugar is Not Just Sugar! Examples of Added Sugars that can be listed as an ingredient are Malt Syrup, Maltose, Maple & Corn Syrup, High-Fructose Corn Syrup, Sucrose, Honey, and Invert & White Granulated Sugar.

SoFAS are energy dense (#HighInCalories) and on an average contribute 35% of daily calories i.e. almost 800 calories! They often do not contain many important nutrients like vitamins, minerals, and lack dietary fiber thus having #ZeroNutritiveValue and contributing to #EmptyCalories.

Havoc created by SoFAS:

  • Weight Gain

  • High Cholesterol Levels

  • Insulin Resistance

  • Polycystic Ovary Syndrome (PCOS)

  • High Blood Sugar Levels

  • Triglyceridemia

  • Fatty Liver

  • Cavities

  • Blood Pressure

Ways to get off the SoFAS:

  • Identifying Solid Fats on the Food Label - Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat”

  • Identifying Added Sugars on Food Label - Look for words like Malt Syrup, Artificial Sweeteners, etc.

  • Avoid eating non-veg food

  • Cook with small amounts of vegetable oil instead of butter or margarine

  • Switch from whole milk to low-fat or skimmed milk

  • Try grilling, broiling, poaching, or roasting instead of frying

  • Avoid bakery products, sweets, frizz drinks, etc.

Remember whatever melts in the mouth swells in the body. So #ChooseWisely and #EatHealthy!