The Health | December, 2019
24
Nutrition
Our bad
food craze
Cheese has peculiarly been a Malaysian favourite
over recent years. We should be more careful on
trending foods
C
heese is a type of dairy product
made by the coagulation of
protein in either cow, goat, or
buffalo’s milk. It can be found
in various shapes, sizes, and
flavours.
A few notable types of cheese currently
reside in our hearts nowadays are cheddar,
mozzarella, parmesan, and cottage.
Each type is suitable to be paired with vari-
ous food as a potent accompaniment, and to
enhance the overall flavour.
The two most popular
Malaysian desserts:
Banana fritters with
cheese and condensed
milk, and steamed
cake with cheese
‘leleh’ (dripping).
to the dish, supposedly to strengthen the
tastiness of it.
Can you imagine how much calories exist
now in these cheesy, sugary snacks?
Can it lead to obesity?
Generally speaking, anything with that
many calories will definitely lead people into
obesity. What is worse is that the taste can
be quite addictive, which makes it harder to
eat lesser.
Additionally, cheese also contain high
levels of cholesterol. Therefore, excess con-
sumption of it creates higher risk of heart
conditions.
Good nutritional value
Cheese is a great source of protein, rich in
calcium and essential minerals. Based on the
Malaysian food pyramid, we are encouraged
to have one to three servings of milk or other
dairy products a day.
This makes cheese as a good addition to
our diet.
However, there is also the other side of
the coin when it comes to cheese – the bad
side. Cheeses naturally have high levels of fat,
which makes it a high-calorie food item.
Too much can be very bad
Here’s a simple breakdown:
• There is 144kcal (calories) in 30g (grams)
of cheddar
• 72kcal in 30g of mozzarella
• 22kcal in a tablespoon or grated parmesan
• 342kcal in 100g of cream cheese
The figures should be used for guidance and
reminder for us to not indulge in our cheesy
past time.
ing component for trendy food around the
country, our traditional snacks also could not
escape from its clutches.
There are now banana fritters with cheese,
steamed chocolate cake with ‘dripping’ cheese,
cheese on spring rolls; you name the snack,
there probably have cheese on it.
Upon closer look into a typical serving of
these cheesy snacks, it has been found that
additional ingredients have also been added
to enhance the taste. Sweet ingredients such
as condensed milk and sugar are often added
Our unhealthy food trend
Not only has cheese been made as an attract-
Indulge in moderation
What is there left to say at this point other
than to eat in moderation. We should con-
sume rich ingredients like cheese and other
dairy products as recommended by the food
pyramid.
More importantly, excess consumption,
and adding sugar to the already cheesy dish
is a recipe for disaster.
Here’s an example of a healthy amount of
cheese to have: a slice of cheddar between two
pieces of bread for breakfast is good, both in
health and taste. On the other hand, a slice of
those steamed chocolate cake with dripping
cheese may not be a wise decision. — The
Health
That fake sweetness
A
rtificial sweeteners offer sweetness
without the added caloric guilt usually
goes with your typical white sugar. It is
seen as an attractive option for those trying
to lose weight, as well as for diabetics to enjoy
sweet treats without affecting their health.
Having said that, there are various types
of artificial sweeteners currently available in
the market, and not all offer zero calories as
generally depicted.
You should refer to the labels and see exactly
what nutritional values it possesses, or rather,
do not possess.
They are generally safe
These fake sugars are generally safe to be con-
sumed by everyone, except for those who have
specific medical conditions.
It provides various benefits if consumed
properly. However, like many other things in
this world, moderation is key.
The pros and cons
Pros:
1. Low/zero calorie content
Suitable for those trying to lose weight by
counting their calorie intake. A can of soft drink
usually contain 140 to 200kcal, whereas drinks
with artificial sweeteners have zero calories.
2. Good alternative for diabetics
It is typically difficult for diabetics to curb
SWEET BUT NOT
SUGAR: The ‘zero
calorie’ versions of our
favourite soft drinks,
although offer less
calorie consumption,
can lead to addiction
and other health
complications.
their love for sweet treats. Therefore, artificial
sweeteners provide them the chance to indulge
in them without the risk of accumulating high
blood glucose levels.
However, it does not permit diabetics to
have them without control. As the mantra for
healthy eating suggests: Moderation is key.
3. Lesser tooth decay
Bacteria will respond to the sugars in our
mouth when we eat sugary foods. Because of
this, corrosion to the enamel layer of the teeth
occurs. And a corroded enamel layer will lead
to tooth decay.
Bacteria do not however, react to artificial
sweeteners, therefore the risk becomes lesser.
Cons:
1. Addiction to sweetness
The benefit of artificial sweeteners, where it
offers the taste without the guilt, is a blessing
and a curse. People who indulge in sweet treats,
even though sweetened by the stuff can get
addicted.
Moreover, there are food that can never
happen without using traditional cane sugar
– food like cakes. An addiction will open doors
to over-indulgence of desserts which can lead
to an unhealthy eating habit.
2. Increased ‘tolerance’ to sweetness
For people who regularly consume artificial
sweeteners, they will tend to over-indulge
because of the proposed benefits. When this
happens, they will actually build up a kind of
tolerance to sweetness.
Because of this, milder sweet foods such as
fruits and certain vegetables may taste bland to
them overtime. This can lead to an unhealthy
eating habits, where fruits and vegetables are
avoided in favour of more ‘intense’ tasting
food.
The mantra continues
So, is it better to consume artificial sweeten-
ers rather than regular cane sugar we know so
well? The answer is, it depends. Too much of
everything is always bad, artificial sweeteners
not excluded. Therefore, let the mantra for
healthy diet coarse through your body and soul.
Moderation is key. — The Health