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MARGARINE: This might cause a controversy, considering the fact that margarine is majorly used in bakeries instead of butter, but this contains a regrettable amount of trans fat and saturated fat( like the animal fat) and this fat is not good for your health, as excess and frequent use of this can lead to high blood pressure (hypertension). Also, if you are watching your weight, then this is not the stuff you should be taking. Some people still go to the extent of spreading it on bread (which already contains fat).

RED MEAT: These is highly consumed in Nigeria homes without knowing the effect in the long run. Red meat, when seldom eaten ( like eating small portions twice a week) will do no harm. Eating this meat too often is bad as it has been shown to contain heterocyclic amines and polycyclic aromatic hydrocarbons when cooked to a well done state and in very high temperature, which is said to be carcinogenic (may lead to cancer) in Animals. Also, red meat contains (bad) fats which level up one's cholesterol leading to weight gain. So if I were you, I better reduce my red meat consumption and substitute mostly for fish or offal.

SUGAR: the use of sugar cannot be overemphasised. But at the same time, sugar can be very bad for our health when taken in excess. Now I perceive that somebody might be saying I don't take too much sugar. Sugar can be very sneaky, they have different ways of entering our meal. They might come through carbonated drinks (soft drinks), which to your information, contains 5-6 teaspoon of sugar ( some even have more). Some people go to the extent of accompanying it with bread that also contains sugar. Studies have shown that running from sugar is a huge way to run from type 2 diabetes and obesity .
CARBONATED DRINKS: Carbonated or soft drinks as they are frankly called contains more sugar than what you see or know about these drinks. They are good for energy boost when one is watching his or her sugar intake. Some people are so addicted to soft drink that they can't go a day without taking it. Like I said earlier on, high sugar intake is bloody for your health.
ICE CREAMS: Ice cream is something that I just want to hide from this list but truth be told, ice cream is only good when it is taken with care. An average vanilla ice cream contains unwanted saturated fat (like 190 grams), that is bad when taken too often. Ice cream contains, milk, fat and eggs which is way too much when you are watching your weight. So my advice is not to go there at all.
brown rice.

RICE: In Nigeria, rice is considered a staple food and the average family eat rice at least twice a week. But do you know that most rice (especially imported ones) contains arsenic, a substance that has been shown to be carcinogenic. Though studies have shown that the arsenic in white rice is quite low, in contrast to brown rice which contains 50% more than the limit needed in the body. This arsenic is more active when rice is cooked briefly. So it is recommended that you wash your rice very well before cooking and you should cook to a well done texture. This way, you will almost totally eliminate this arsenic substance. Remember that arsenic is already present in the air due to the contamination of the environment, so please do not try to add more to your body system. 
OIL: When I mention oil, I don't mean the totality of oils in the market. The oil that you want to avoid is that oil that becomes solid at room temperature. When you see this type of oil in the market, please do not buy it. It has been shown to contain trans fat. This trans fat is so bad for one's health that you wouldn't want to take it. It increases you bad cholesterol level, thereby leading to a rapid increase of fat in the body and the rest you know. The use of real vegetable oil (not hydrogenated oil), like soybean, olive and sunflower oil is considered both body and heart safe. In all, less oil should be consumed.
SALT: The fact that salt is use to enhance taste makes it more sneaky than any other stuff used in the kitchen. They can be present in any food product without being noticed. There is no conclusive fact on the amount of salt that should be taken daily, but there is a recommendation of 2,300mg per day. that is like 1.5 - 2 teaspoons of salt daily. Studies have shown that salt is a strong cause of high blood pressure, strokes and other defects that can complicate body functions, and one might be walking towards this illnesses if preventive measures are not taken. You eat bread (which contains salt) and tea in the morning, in the afternoon, you opt in for rice and stew, which also contains salt. In the night, you then decide to eat bean cakes, bread and soft drink. Now you see way we consume a lot of salt without notice.


  1. I guess in Nigeria the choices available are probably a lot different than we have.

    I use margarine. It has 0 transfats and 35 calories per tablespoon, as opposed to butter which has 0.5g of transfats and 102 calories. My margarine also has 0 cholesterol, while butter has 31mg of cholesterol. Butter also 7.3g of saturated fat (total 12g of fat), while my margarine has only 1g of saturated fat (total 4g of fats). On a weight loss diet, I'd opt for my margarine every time.

    And the ice cream in my freezer also has only 1mg saturated fat (very low) and 140 calories for 1/2 a cup.

    Interesting to see the differences in food choices between different countries. I guess we're very lucky to have alternatives here.

    1. Hi Gracey, thank you for your elaborate insight on this topic. Be quite assured we will do more justice to the topic on butter and margarine in our subsequent posts.


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