Hidden sugars are sugars added to food that you can’t easily identify from the ingredient list. For instance, if you check the list of ingredients on a processed food like biscuits, you might see “sugar – 25g.” But did you ever notice “mannose,” “fructose,” or “concentrate”? These are all forms of sugar, and you should be aware of them.
Why should you care about hidden sugars in foods? Excess sugar consumption is linked to poor health outcomes like abdominal obesity and an increased risk of heart disease. The World Health Organization (WHO) recommends that added sugars contribute no more than 25g (about 6 teaspoons) to our daily diet.
Food manufacturers often disguise sugar content by using alternative names and forms. Additionally, many common Nigerian snacks come without packaging or ingredient lists—have you ever seen puff-puff so packaged? Therefore, this post will teach you how to identify and avoid Nigerian foods rich in hidden sugars.
Common Sources of Hidden Sugars in Nigerian Foods
Some foods below may surprise you. Sugar is added not only for flavor but also to enhance texture, moisture, and preservation.
- Packaged products: Bread, cereals (e.g., cocoa pops), beverages (e.g., malt drinks, soft drinks, sweetened milk drinks, and yoghurts), and biscuits.
- Everyday condiments: Tomato paste, ketchup, peanut butter, jam, and salad cream.
- Street snacks: Puff-puff, buns, and doughnuts, often paired with sugary drinks.
Tips to Identify and Avoid Hidden Sugars
- Read Food Labels:
- Check ingredient lists for total added sugars, noting that 4g equals 1 teaspoon. Watch for types of sugar ending in “-ose” (e.g., sucrose, maltose, fructose), syrups (e.g., corn syrup), and concentrates (e.g., in fruit juice).
- Choose Fresh over Processed:
- Cooking at home reduces sugar consumption. Homemade meals rarely contain up to 6 teaspoons of sugar (the WHO limit).
- Cut Down Sweetened Drinks:
- A 50cl Coca-Cola contains 50g of sugar. Sweetened milky drinks and yoghurts also have high sugar levels. Opt for water, unsweetened kunu, or zobo made hygienically. You can also make yoghurt at home and sweeten it with fruits.
- Watch Your Portions:
- Snacks like chin-chin and buns often lack ingredient lists. Unmindful snacking can quickly exceed the 6-teaspoon daily limit, leading to long-term health issues.
Conclusion
Avoiding hidden sugars in everyday Nigerian foods is vital for maintaining good health. By reading labels, choosing fresh options, limiting sweetened drinks, and moderating portions, you can significantly reduce your sugar intake. Small, consistent changes can make a big difference over time.
Be a smart eater! Read our article about what more to look out for on food labels.
