Avoid the sweet spot

By Nicole Jennings and Pamela Naidoo

HiddenĀ sugarsĀ can have a range of negative effects

 

Experts are sounding the alarmĀ about excessive sugar intake in South Africa – between 12 and 24 teaspoons of sugar per day – where the average daily consumption far exceeds World Health Organization (WHO) guidelines (six teaspoons).

The country faces an epidemic of non-communicable diseases such as cardiovascular disease, type 2 diabetes and obesity, with raised sugar consumption playing a key role in driving these conditions. Most sugar intake in SA comes from added sugars in processed foods and sugar-sweetened beverages (SSBs). Common items like soft drinks, fruit juices and processed snacks often contain hidden sugars, contributing to higher blood sugar levels and, over time, increased risks of heart disease, hypertension, diabetes, liver disease and other serious health issues.

Excessive sugar intake has a significant impact on our overall weight, as well as on our organs, skin, teeth and energy levels. The high rate of added sugars in diets, especially in beverages, is a major contributing factor to the obesity crisis. Reducing sugar intake, particularly from SSBs, could help reverse these troubling health trends.

There are unique risks posed by sugar in liquid form. When we consume SSBs, the body absorbs it rapidly, often within 30 minutes, which can lead to a sharp spike in blood sugar levels. This rapid increase doesn’t provide the feeling of fullness that we get from solid foods, so people often consume more than they realise.

The impact of sugar consumption on obesity is another pressing concern. South Africa has the highest obesity rate in sub-Saharan Africa, with 70% of women and 40% of men over the age of 35 classified as overweight. Obesity significantly increases the risk of developing type 2 diabetes, heart disease and certain cancers, noting that it’s a public health crisis that requires urgent action.

Aim low

One barrier to cutting down on sugar is the prevalence of ā€˜hidden sugars’ in processed foods. Learning how to read nutrition labels can empower consumers to make healthier choices. Labels often list sugars under different names, like high-fructose corn syrup, dextrose or maltose, which can make it difficult to understand just how much sugar you are consuming.

It’s essential for consumers to know that ā€˜total sugars’ on labels include both natural and added sugars. It’s best to aim for products with little or no added sugar.

Reduce added sugars:Ā Cut back on sugar added to coffee, tea and cereals. Even small reductions can make a big difference over time.

Switch to healthier beverages:Ā Choose water, unsweetened herbal tea or sparkling water instead of sugary drinks.

Limit sugary breakfast foods:Ā Opt for high-fibre, high-protein options like oatmeal with fruit or whole-grain toast with avocado instead of sugar-laden pancakes or muffins.

Avoid processed snacks:Ā Choose whole foods like fruits, vegetables, nuts and seeds rather than sugary snacks and highly processed foods.

Choose healthier desserts:Ā Instead of sugar-heavy desserts, try fresh fruit or Greek yoghurt with a sprinkle of cinnamon.

Text |Ā Nicole Jennings and Pamela Naidoo

Photography |Ā Carlos Caetano

Nicole Jennings is spokesperson for Pharma Dynamics and Prof Pamela Naidoo is CEO of the Heart and Stroke Foundation South Africa (HSFSA). For more information, go toĀ heartfoundation.co.za.

Share this
Scroll to Top

Skyways delivers bespoke advertising campaigns for brands to real people. We connect the brand to the passenger at a unique moment in the sky where they have 50% higher recall. These campaigns sit across our award-winning magazines, digital, video and targeted digital solutions.

For all advertising Inquiries, contact Gill Johnston
at +27 83 455 2397 orĀ gill@panorama.co.za