SOS: The Not-So-Sweet Truth About Salt, Oil, and Sugar

We live in a world where food is more processed, convenient, and addictive than ever before. Hidden behind beautiful packaging and clever marketing are three key culprits that can silently sabotage your health — Salt, Oil, and Sugar — also known as SOS.

While your body needs small amounts of these substances to function, overconsumption (especially from processed sources) can lead to inflammation, fatigue, and chronic disease.

Let’s break down what SOS really means, why these ingredients are not truly foods, and how to make smarter, healthier swaps

What Is SOS?

SOS = Salt, Oil, and Sugar — three substances commonly added to foods to enhance flavor, texture, and shelf life.

Although they make food taste good, they offer little to no nutritional value and can be highly addictive

Why They’re Not Considered “Food”

• They’re refined and processed, stripped of natural nutrients.

• They provide empty calories — energy without nourishment.

• They can disrupt the body’s natural balance, contributing to inflammation, weight gain, and disease

  
  

What SOS Does to the Body

When consumed in excess, these ingredients can:

• Spike blood sugar and insulin levels

• Raise blood pressure and cholesterol

• Cause dehydration and water retention

• Disrupt gut health

• Increase risk of heart disease, diabetes, and obesity

• Trigger inflammation — the root cause of many chronic illnesses

  
  

SALT: The Double-Edged Mineral

Salt (sodium chloride) is essential — your body uses it for nerve function, hydration, and muscle contractions. But modern diets contain far more than we need, mainly from processed foods

The Nasties: Too Much Salt Can

• Raise blood pressure (hypertension)

• Strain the kidneys and heart

• Cause water retention, bloating, and puffiness

• Increase risk of stroke and heart disease

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The Benefits (in Moderation)

• Maintains fluid balance

• Supports muscle and nerve health

• Aids in nutrient absorption

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Healthier Swaps & Tips

• Use Himalayan pink salt or Celtic sea salt (contain trace minerals)

• Season with herbs, spices, garlic, lemon, or vinegar instead of salt

• Avoid highly processed and packaged foods — they hide excess sodium

• Read labels: aim for less than 2,000 mg of sodium per day

  
  

OIL: The Slippery Subject

Oil is a concentrated source of fat — and not all fats are created equal. The body needs healthy fats for hormone production, brain health, and energy. However, refined oils can be inflammatory and harmful when overheated or consumed excessively

The Nasties: Unhealthy Oils to Avoid

• Refined vegetable oils (canola, soybean, sunflower, corn oil)

• Hydrogenated oils & trans fats (found in fried and processed foods)

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These can:

• Promote inflammation

• Oxidize easily, damaging cells

• Raise “bad” LDL cholesterol and lower “good” HDL

• Contribute to heart disease and obesity

  
  

The Benefits (from Healthy Fats)

• Support brain and heart health

• Reduce inflammation

• Help absorb fat-soluble vitamins (A, D, E, K)

  
  

Better Swaps

• Cold-pressed extra virgin olive oil – rich in antioxidants and heart-healthy monounsaturated fats

  
  

• Avocado oil – great for cooking at higher temperatures

• Coconut oil – antimicrobial and energy-boosting (use moderately)

• Whole-food fats – choose the source over the extract:

  
  

  • Avocado

  • Nuts and seeds

  • Olives

  • Fatty fish (salmon, sardines)

    
    

SUGAR: The Sweet Saboteur

Sugar gives us quick energy — but it also creates powerful cravings and wreaks havoc on our health when consumed in excess. The average person eats far more sugar than the body can handle

The Nasties: Too Much Sugar Can:

• Spike blood sugar → energy crashes and mood swings

• Cause insulin resistance → leading to type 2 diabetes

• Weaken the immune system

• Accelerate skin aging (via glycation)

• Feed harmful gut bacteria and yeast

• Contribute to weight gain and brain fog

  
  

The Benefits (from Natural Sources)

• Provides quick energy (in moderation)

• Fuels the brain and muscles

• Found naturally in fruits and whole foods, alongside fiber and nutrients

  
  

Smarter Swaps

• Choose whole fruits instead of fruit juices or sweets

• Use natural sweeteners like:

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  • Raw honey (antibacterial and antioxidant-rich)

  • Pure maple syrup (minerals + lower glycemic index)

  • Dates or date paste for baking

  • Stevia or monk fruit for zero-calorie sweetness

• Reduce cravings by eating balanced meals with protein and fibre

  
  

Balancing SOS for a Healthier You

You don’t have to cut out salt, oil, and sugar completely — but becoming mindful of how much and what kind you consume makes all the difference

Practical Tips:

• Cook at home more often — you control the ingredients

• Read food labels — watch for hidden sodium, oils, and sugars

• Flavor with herbs, citrus, spices, and fermented foods

• Stay hydrated — thirst is often mistaken for hunger or salt cravings

• Focus on whole, colorful, plant-based foods — they naturally balance your body’s chemistry