Sugar is a big part of our diets, often hiding in foods we don’t think of as “sweet.” Too much sugar can lead to health issues like obesity, diabetes, and high blood pressure. Here are five common foods in Nigeria with hidden sugars and tips on cutting down.
1. Canned Tomato Paste and Sauces
Tomato paste and sauces are staples in Nigerian kitchens, used in stews, jollof rice, and other dishes. However, many canned tomatoes, sauces, and ketchups have added sugar to improve their taste. Some can contain up to 10 grams of sugar per serving.
How to Cut Down: Check labels for added sugar. You can also make your own paste from fresh tomatoes, which allows you to control the ingredients.
2. Breakfast Cereals and Oats
Cereals are quick breakfast options, but many are high in sugar, especially those for kids. Even flavored oats can have added sugar. Some cereals contain up to 12 grams of sugar per serving.
How to Cut Down: Choose plain oats or cereals labeled as “low-sugar.” You can add natural sweetness with fruits, nuts, or honey.
3. Flavored Yogurt
Yogurt is seen as healthy, but flavored yogurts can pack a lot of sugar—up to 15 grams in a small cup! Fruit-flavored varieties are some of the worst offenders.
How to Cut Down: Try plain yogurt and add fresh fruit for natural sweetness. Greek yogurt is often a better choice, as it has more protein and less sugar.
4. Bread and Baked Goods
Bread is a household staple in Nigeria, but many commercial breads contain added sugar, especially sweeter options like coconut bread, doughnuts, and pastries.
How to Cut Down: Look for whole-grain bread labeled as “no added sugar.” Baking at home lets you control the sugar added.
5. Energy Drinks and Fruit Juices
Energy drinks and packaged fruit juices can have as much sugar as soda. Some energy drinks contain up to 30 grams of sugar, and even “100% natural” fruit juices can be very high in sugar.
How to Cut Down: Choose fresh, whole fruits over juice. You can also dilute store-bought juice with water or go for sugar-free drinks like plain water or unsweetened tea.
Simple Tips to Reduce Sugar
- Read Labels: Look out for sugars like “sucrose,” “corn syrup,” or “fructose.”
- Cook from Scratch: Homemade sauces and spreads give you control over sugar.
- Cut Sweet Drinks: Water, tea, or lightly sweetened zobo are better alternatives.
- Eat Fresh Foods: Fruits, vegetables, and grains have natural, low levels of sugar and more nutrients.
In Summary
Sugar hides in many of the foods we eat daily, but with some simple changes, we can cut down on our intake. Reading labels, cooking at home, and choosing whole foods can help us enjoy our favorite Nigerian dishes without the hidden sugar.
