A public health nutritionist has urged Nigerians to reduce salt, sugar and fatty foods, saying healthier dietary choices could help curb rising hypertension cases and related deaths nationwide.
Associate Prof. Florence Uchendu, of Public Health Nutrition and Epidemiology at the National Open University of Nigeria, Abuja, gave the advice during an interview with the News Agency of Nigeria (NAN) in Abuja.
Uchendu described hypertension as a global public health problem, particularly severe in sub-Saharan Africa and Nigeria, where unhealthy dietary practices and lifestyles contributed significantly to rising disease burden and mortality.
She identified excessive sodium intake as a major dietary risk factor for high blood pressure, warning Nigerians against using too much salt while cooking or adding extra salt at table.
“Every food has its natural taste. There are people that everything they cook, they must dump salt there. Yam, rice, corn, virtually everything.
“Eat your food the way it has been cooked. It is not advisable to add any other salt,” she said.
She also cautioned against frequent consumption of processed and packaged foods, including biscuits, bread, noodles, soft drinks and fruit juices, which might contain substantial amounts of sodium or added sugars.
“The average consumer is not protected. You pick a packet of biscuits that says low in sugar, but when you look at it, it’s as high as 450 grams,” she said.
Other risk factors she listed included frequent consumption of fried foods, obesity, sedentary lifestyles, excessive alcohol intake and diets containing substantial amounts of unhealthy fats and refined sugars.
The nutritionist advised consumers to read food labels carefully, particularly information on sodium, added sugars and saturated fats, to make informed choices when purchasing processed and packaged foods.
She explained that vegetable oils generally did not contain cholesterol because cholesterol was found in animal products, but excessive consumption of any cooking oil increased overall dietary fat.
Uchendu said consumers should therefore focus on moderation, avoid repeatedly heating cooking oil and reduce consumption of heavily fried foods, rather than judging oil quality by whether it solidified.
She recommended using homegrown spices, vegetables and fruits as healthier alternatives to packaged seasonings, while encouraging households to cultivate herbs such as curry leaves and sweet basil.
The nutritionist advised hypertensive patients to prepare meals at home, where they could better control salt, sugar and oil, while encouraging increased fish consumption and choosing lean meats.
“Use skimmed milk instead of full-fat milk, low glycaemic foods such as yam, beans, and unripe plantain over rice, walk exercise instead of always using vehicles.
“Read food labels carefully and avoid ‘fry-fry’ street foods.
“If your blood pressure is stress-induced, rest and reducing stress can help. But if you are already hypertensive and on drugs, avoid salt completely.
“Once you remove dietary salt, your sodium goes down and your blood pressure will come down,” she said.
She also advised people with hypertension to moderate their intake of sugary foods and drinks, noting that excessive sugar consumption could increase the risk of obesity and diabetes.
—-How Deadly Is Sugar? —-
Death by sugar may not be an overstatement, strong evidence is mounting that sugar is The Major Factor causing obesity and chronic diseases.
Lots of scientific research has confirmed that sugar in your food in all its myriads of forms is taking a devastating toll on your health.
Just visit any supermarket and take a look at the range of processed foods on display. Sugar is loaded in soft drinks, sports drink, fruit juices, snacks, biscuits, cakes, chocolates, popcorn etc.
Even infant formulas, some have an equivalent amount of sugar found in a bottle of Coca Cola, which means even babies are being poisoned from day one of taking baby foods.
The resultant effect of sugar is an obese or overweight person.
Carrying excess weight increases your risks of deadly conditions like heart diseases, kidney disease, diabetes, and cancer.
Now let’s look at 5 reasons why sugar is bad for you.
1. Added Sugar Overloads Your Liver
For us to understand why sugar is bad, we need to understand its components first.
When you eat sugar, before it enters the bloodstream, it is broken down into two simple sugars:
• Glucose which is found in every living cell. If we don’t get it from foods, our bodies produce it
• Fructose is not produced by the body because there is no need for it, so it is a different form of simple sugar.
The problem with fructose is that it can be metabolized by the liver in significant amount.
If we eat little sugar [like the one we get from fruits], fructose is turned into Glycogen which is stored in the liver till the body needs it.
However, when we eat large amounts of sugar especially from most processed foods, what happens is that the liver will produce the required amount of Glycogen for the body till it’s full, once that happens, the excess sugar [fructose] is converted into fat.
Overtime, it can lead to fatty liver disease, and other associated serious health problems.
2. Sugar Causes Insulin Resistance
Insulin-Resistance. The work of Insulin in the body is to transport blood sugar [glucose] through the cells of the body so that it can be burnt and converted into energy.
However, when there is an excess glucose, due to consumption of too many sugar related foods, the blood sugar is elevated into abnormal levels. The blood stream becomes highly toxic and acidic because of too much sugar.
This effect causes the cells of the body to become “resistant” to the presence of sugar, and at this point, insulin stops working.
This condition leads to early development of Type 2 Diabetes [pre-diabetes], and is believed to be the early drivers of such diseases like cardiovascular diseases and obesity.
3. Insulin Resistance Can Progress to Type 2 Diabetes
When our cells become resistant to the presence off insulin, the pancreas tries to compensate for it and work to level out blood sugar.
This is important because highly elevated blood sugar can cause severe harm to the body.
However, as insulin resistance becomes increasingly worse, and the pancreas can’t keep up in maintaining the normal blood sugar level in the body, the blood sugar becomes abnormally high, at this point a diagnosis is made of “Type 2 Diabetes”
Scientific studies have shown that people who drink sugar sweetened beverages have up to 83% higher risk of Type 2 Diabetes.
4. Excess Sugar Consumption Can Lead To Cancer
We may not consume added sugar directly, but how many processed foods do we eat on a daily basis?
How many soft drinks?
How many biscuits?
How many flour products?
How many chewing gums or sweets?
How many cups of chocolate beverages [teas]? Muffin
Each of these foods contains high amounts of sugar, and they all add up on a daily basis to increase the amount of sugar our liver is handling on a daily basis.
Cancer is one of the leading causes of death in the world today and it is characterized by uncontrolled growth and multiplication of cells.
Insulin is one key hormone which regulates blood sugar level, and control this sort of cell multiplication.
Scientists believe that having constantly elevated insulin levels caused by eating so many sugar filled foods, can contribute to cancer.
Additionally, eating too many sugar foods makes the blood stream more toxic and a healthy environment for cancer growth to begin.
Many studies have confirmed that people who eat lots of sugar are at a higher risk of getting the cancer disease.
5. Sugar Causes Obesity in Adults and Children
When you consume sugar, it affects your brain hormone which gives you a feeling of always wanting to take more of it. This feeling causes you to overeat on “sweet” foods which leads to weight gain.
It’s not surprising to know that people who consume the most sugar foods are more likely to become overweight or obese.
Unfortunately, this applies to all age groups, both children and adults.
The addiction for sugar foods is more common in children, who have an insatiable taste for sugar “sweet” foods which comes in form of chocolate beverages, ice-creams, etc.
Studies have shown that this has been associated with a 60% increased risk of obesity.
If you want to lose weight, one of the most important things you can do is to significantly cut back or eliminate the consumption of sugar.
- How to reduce sugar in 7 days?
To reduce your dietary sugar or lower your blood sugar levels in 7 days, eliminate all added sugars and sugary drinks while focusing on high-protein, high-fiber meals. Follow this practical 7-day action plan to reset your habits and stabilize your energy.
Cut added sugars: Remove candy, baked goods, syrups, packaged snacks, and sweetened yogurts completely. Read nutrition labels to avoid hidden sugars.
Eat 30 grams of protein at breakfast: Eat eggs, Greek yogurt, or chicken within an hour of waking up to flatten your blood sugar curve and stop morning cravings.
Swap sugary drinks for water: Drink plain water, sparkling water with lime, or unsweetened tea instead of soda and fruit juice.
Walk after meals: Take a quick 10-to-15-minute walk within 30 minutes of finishing a meal to help your muscles use up circulating glucose.
Add fiber and healthy fats: Fill half your plate with green vegetables and incorporate nuts or seeds to slow down sugar absorption.
—–Salt: A necessity, but—–
Salt is essential for your body to function, but eating too much of it is a major risk factor for high blood pressure, heart disease, and stroke.
While your body needs a small amount of sodium to conduct nerve impulses, contract muscles, and maintain fluid balance, global health organizations like the World Health Organization (WHO) recommend limiting daily salt intake to no more than 5 grams (about one teaspoon), which provides roughly 2,000 mg of sodium.
Most people consume significantly more than this recommended limit, largely due to “hidden” salt found in everyday processed and restaurant foods rather than the salt shaker on the table
Common Questions & Answers About Salt Intake
- Does salt have any health benefits?
Not getting enough salt in your diet has been linked to low blood pressure, thyroid problems, and dehydration. Salt is also necessary to maintain the right fluid balance in the body.
- How much salt is too much?
According to the American Heart Association, you should keep sodium intake to less than 2,300 milligrams (mg) per day, which you can get from a little less than a tablespoon of table salt. And no more than 1,500 mg a day is ideal for most adults.
- What is the difference between sea salt and table salt?
Sea salt comes from the ocean or saltwater lakes, and is harvested from evaporated water. Table salt is usually mined and contains more additives, such as iodine. Both kinds contain similar amounts of sodium.
- Are sodium and salt the same?
No. Salt is made up of sodium and chloride, so salt contains sodium. When you eat salt or foods that contain salt, you consume sodium.
- Why might you have a salty taste in your mouth?
Possible causes of a salty taste in the mouth include a dry mouth, dehydration, acid reflux, medication, postnasal drip, and a nutritional deficiency. Drink more water to see if it helps the taste go away. Contact your doctor if you have a change in taste.
- What Are the Nutrition Facts for Salt?
You might use the terms sodium and salt interchangeably, but there are differences between the two. Sodium is one of the elements that makes up salt. Salt is a natural mineral composed of two elements: sodium and chloride. Salt is about 40 percent sodium and 60 percent chloride, reports the Harvard School of Public Health.
- What Are the Different Types of Salt?
There are several different kinds of salt, each with slightly varying sodium levels and uses.
Iodized, or table salt is the most common type of salt, according to Mayo Clinic. It has smaller crystals, which give it a stronger flavor than other types of salt. Table salt may also contain anti-caking agents, such as calcium silicate, to prevent clumping.
Kosher salt comes in flakes or grains, and is named for its use in preparing kosher foods, according to the Harvard School of Public Health. Kosher salt usually has bigger crystals, which results in it having less sodium by volume than table salt.
Sea salt is made by evaporating seawater, leaving behind the salt. It may also contain trace minerals, according to Mayo Clinic. Its sodium levels are comparable to table salt.
Specialty salts include Himalayan pink salt, red salt, black salt, smoked salt, and others. These salts may be harvested from certain geographic areas or have other ingredients added to them.
