10 Ghanaian Foods That Are High in Sugar: What You Need to Know

Ghana’s cuisine is rich, diverse, and deeply rooted in culture and tradition. However, many beloved Ghanaian dishes and snacks contain high amounts of sugar, either naturally or as added sweeteners. While these foods can provide quick energy, consuming them in excess may pose health risks like obesity, diabetes, and tooth decay. This guide explores 10 Ghanaian foods that are high in sugar, their sugar content, and how to enjoy them in moderation.

1. Kelewele

Kelewele is a spiced fried ripe plantain dish that is a favorite street food in Ghana.

• Sugar Content: Ripe plantains naturally contain a high amount of sugar, which caramelizes during frying.
• Health Considerations: Best enjoyed occasionally, especially if fried with minimal oil.
• Tip: Pair with roasted peanuts for added protein to balance the sugar spike.

2. Sweetened Sobolo (Hibiscus Drink)

Sobolo, made from hibiscus leaves, is often sweetened with sugar or honey for flavor.

• Sugar Content: A single glass can contain up to 30g of added sugar, depending on preparation.
• Health Considerations: Opt for unsweetened sobolo or reduce the amount of sugar during preparation.
• Tip: Use natural sweeteners like dates or reduce sugar portions to make it healthier.

3. Fante Kenkey with Sugar

This fermented cornmeal dish is a staple in Ghana, often served with sugar and milk for breakfast.

• Sugar Content: Adding sugar significantly increases its calorie content.
• Health Considerations: Skip or reduce sugar and use fruits like bananas for natural sweetness.
• Tip: Choose plain kenkey with savory accompaniments for a balanced meal.

4. Bofrot (Puff-Puff)

Bofrot is a fried doughnut-like snack commonly sold in Ghanaian markets.

• Sugar Content: Contains sugar in the dough and is often dusted with extra sugar after frying.
• Health Considerations: Enjoy in moderation as an occasional treat due to its high sugar and fat content.
• Tip: Try baking instead of frying to reduce calorie intake.

5. Poloo (Ghanaian Coconut Biscuits)

Poloo biscuits are a popular sweet snack made with coconut, flour, and sugar.

• Sugar Content: Contains high amounts of added sugar for sweetness.
• Health Considerations: Limit portions or opt for less sugary homemade versions.
• Tip: Substitute some sugar with honey or coconut sugar for a healthier twist.

6. Atadwe Milk (Tiger Nut Milk)

Tiger nut milk is a creamy, refreshing drink often sweetened with sugar or condensed milk.

• Sugar Content: Commercially prepared versions can have significant amounts of sugar.
• Health Considerations: Prepare at home with minimal or no added sugar for a healthier option.
• Tip: Add natural spices like cinnamon or vanilla for flavor instead of sugar.

7. Burkina (Millet Porridge)

Burkina is a popular Ghanaian dessert drink made from millet, often mixed with sweetened milk.

• Sugar Content: The sweetened milk and added sugar make this a high-sugar drink.
• Health Considerations: Use unsweetened yogurt or fresh milk as a substitute to reduce sugar content.
• Tip: Add fresh fruits like mangoes or strawberries for natural sweetness.

8. Koko (Sweetened Millet Porridge)

Koko is a spicy millet porridge often sweetened with sugar for breakfast.

• Sugar Content: A serving can contain over 15g of sugar depending on preparation.
• Health Considerations: Use minimal sugar and add ginger or cloves for flavor.
• Tip: Complement with unsweetened bread or boiled eggs for a balanced meal.

9. Sugar Bread

Sugar bread is a soft, sweetened bread enjoyed by many Ghanaians.

• Sugar Content: Contains added sugar in the dough, making it a high-sugar bread option.
• Health Considerations: Substitute with whole-grain bread or reduce portion sizes.
• Tip: Pair with protein-rich sides like beans to slow down sugar absorption.

10. Ice Kenkey

Ice kenkey is a refreshing dessert drink made from fermented cornmeal, sugar, and milk.

• Sugar Content: Typically contains a significant amount of added sugar to enhance sweetness.
• Health Considerations: Enjoy occasionally and reduce sugar during preparation.
• Tip: Use natural sweeteners like honey or blend with bananas for a healthier version.

The Impact of High-Sugar Foods

Consuming too many sugary foods can have long-term health implications, including:

• Weight Gain: High sugar content can contribute to calorie overload.
• Diabetes Risk: Excessive sugar intake is a leading factor in type 2 diabetes.
• Dental Problems: Sugary foods can lead to cavities and other oral health issues.

Tips to Reduce Sugar in Ghanaian Diets

1. Opt for Natural Sweeteners: Use honey, dates, or ripe fruits instead of sugar.
2. Control Portions: Limit serving sizes of sugary foods.
3. Read Labels: Check sugar content on packaged foods and choose low-sugar alternatives.
4. Balance Meals: Pair sugary foods with protein or fiber-rich options to slow digestion.
5. Make at Home: Preparing meals and drinks at home allows you to control sugar levels.

Final Thoughts

While these high-sugar foods are deeply embedded in Ghanaian culture and provide quick energy, moderation is key. By making small adjustments to how these foods are prepared and consumed, you can still enjoy your favorites without compromising your health.