By Penelope A. Domogo, MD
Last Sunday, we discussed why we should limit our sugar intake. By sugar, we mean the sugar that we add to our coffee, cakes, milk tea and the sugar that is hidden in soft drinks, sweetened drinks, junk food, 3-in-1, 7-in-1, canned goods. Refined sugar has been added to almost all our food and drink. This is scary because studies have shown that sugar is the culprit in modern day diseases like tooth decay, hypertension and heart disease, fatty liver, diabetes, cancer, arthritis.
We already take a lot of sugar from our rice, bread and cookies. And yet we still add add sugar, even to adobo! Di naman puede na matamis lahat ang kinakain natin.
Before you buy, read the labels and you will see the following:
1. Refined sugar or sugar – this is either white or brown sugar
2. High fructose corn syrup
Both white and brown sugar are considered refined and highly processed and when we see the word “highly-processed”, it’s a warning. High fructose corn syrup (HFCS) is highly processed and widely used in processed foods because it is cheaper and sweeter. So not because you see the word “corn” here does it make this “natural”. NO.
Highly processed foods, also called ultra-processed foods, are foods that have been significantly altered from their natural state through industrial processing. These usually contain refined sugar, refined flour, unhealthy fats, artificial flavors, colors and preservatives, additives to improve shelf life or taste. And they contain no or insignificant natural fiber, vitamins and minerals. In other words, highly processed foods are not a healthy option.
Aside from white or brown sugar and HFCS, other examples of highly processed foods are sodas, milk, powdered drinks (think of your milk tea) junk food, candies, cakes, commercial bread, instant noodles, hotdogs, burgers, etc.
As we said, all these highly processed goods are high in calories but low in nutrition (some even say refined sugar is an anti-nutrient).
Take note, these highly-processed foods are engineered to be HYPER-PALATABLE. This means they are designed to make you want to eat more, even when you are full. So it’s true what elders are saying – that something is added to these foods to make people love them so much.
The bigger problem, however, is that these highly-processed foods they are affordable, accessible and convenient. Sugar, bread, cookies and candies and junk food are in your nearby sari-sari store. But you should know better than to buy just because they are in the store.***
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“You were called to be free. But do not use your freedom to indulge the sinful nature; rather, to serve one another in love.” Galatians 5:13**