Sugar is an abundant part of our diet. You can find it even in the unlikeliest of foods.
However, refined white sugar is not at all angelic as it seems.
Although sugar by itself is not a catastrophic death sentence, it is a source of empty calories which leads to increase in weight which leads to other complications.
Note that refined white sugar does not cause any type of diabetes, like the popular myth goes, but it not only contributes to obesity which can lead to diabetes, it is also a risk factor in heart disease, kidney disease, and, of course, dental cavities.
Other disorders sugar has been linked to? Well, there's acne, cancer, and - hello?- skin aging!
Research scientists have also linked sugar with unhealthy levels of triglycerides, high levels of low-density lipoproteins or LDL, also known as 'bad cholesterol,' low levels of high-density lipoproteins or HDL, also called 'good cholesterol.' Research is still underway to determine if excess sugar causes this directly, but the bottom line is: refined sugar is officially cancelled.
Did you know that the average person consumes 150 pounds of sugar a year? You read that correct. 150 pounds!
You might begin to ask yourself how this is possible. Like I said, sugar crops up in ridiculous amounts in the foods you would never have expected.
1. Ketchup
That tomato-based diabetes-in-a-bottle you drench your fries in? It's basically all sugar. For every tablespoon of ketchup you eat, you get one whole teaspoon of sugar. Think about THAT next time you drown your food in it.
2. Coke
Who doesn't enjoy a refreshing, cold can of the world's most popular beverage on a hot, sunny day? Coca-Cola is one of the most popular and globally-distributed drinks ever. Let's check its sugar content. For every 33cl can of Coke, there are 7 teaspoons of sugar! That's 10 whole cubes of sugar in every can of Coke. So before you go slugging down your next can of Coke, keep in mind just how much sugar it contains.
3. Bread
The almighty bread, a staple breakfast, lunch, and dinner food for people worldwide, especially Nigerians. Most bakeries in Nigeria use more sugar in their recipes, making the bread sweeter. But just how much? Well, that varies. But on an average, a slice of white bread will give you 3 grams of sugar. Also, bread is made from flour which contains naturally occurring sugars. So add that with the added sugar and you'll get a sugar explosion! Better reduce your appetite for bread.
4. Mayonnaise
I know how much my Naija peeps love mayonnaise. Some don't eat bread without it. Some let it rain on their coleslaw. We all know mayo is fattening and generally a bad idea if you are planning on dieting.
Regular mayo contains just a little bit of sugar- 1 gram per tablespoon. However, for those who are trying to lose some weight and opt for low-fat or light mayo, that 1 gram easily rises to over 4 grams per tablespoon! That is one whole cube of sugar per tablespoon! Pair it up with a few slices of the bread up there, and you've got yourself a whopping amount of sugar. So stick to just one or two spoons of mayo and you'll be just fine.
5. Chocolate
This hurts me more than it hurts any of you, trust me. Everyone loves chocolate. I know some people who could kill for a Mars bar any day. Most of the allure of chocolate is in the sugar, aside from the melt-in-your-mouth effect. Let's look at one of my favorite brands, Cadbury Dairy Milk. A 45g bar of Dairy Milk contains a staggering 25g of sugar! That is more than half the weight of the bar!
I know some of you could diet from now until the Apocalypse, but will never let go of chocolate. I am not asking you to. Moderation is key. Don't go shoving a bar of chocolate down your throat at once. Eat a few blocks, stick the rest in the fridge, and save it for later. When I say later, I don't mean two minutes later. I'm talking a longer period, like a couple of days.
Most of us can go out to eat, order a burger and fries, drench them in ketchup, wash it down with Coke, eat four slices of bread with mayo as a snack, and a bar of chocolate just for fun- all in one day!
You won't even think twice about it because you have no idea what is actually in the food you eat. Learn to do some research. Google is not there for show.
Usually, and sometimes involuntarily, I check the back of food products to find the nutritional label. It is more difficult in Nigeria because the practice of detailing the nutritional value of food isn't common, but if you are used to buying and consuming foreign food and drink, you can do this as well.
Once you become conscious of what you eat, you'll make better choices easier. Remember, moderation is key.
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