Page 17 - Boardwalk Issue 1 2025

HEALTH

uring World Sugar Awareness South Africa has the highest obesity rate added sugar.”
Week in November 2024, in sub-Saharan Africa, with 70% of wom-
experts sounded the alarm en and 40% of men over the age of 35 Jennings also stresses the role of educa-
Dabout excessive sugar intake classified as overweight. Jennings points tion in reducing sugar consumption: “By
in South Africa, where the average daily out that obesity significantly increases learning about where sugars are hidden
consumption far exceeds World Health the risk of developing type 2 diabe- and how to recognise them on labels,
Organisation (WHO) guidelines. South tes, heart disease and certain cancers, people can make more informed choic-
Africans consume between 12 and 24 noting that it’s a public health crisis that es. It’s not about depriving ourselves,
teaspoons of sugar per day, well above requires urgent action. Unfortunately, but about making small, sustainable
the WHO’s recommended six teaspoons. unregulated food outlets often do not changes that benefit our health.”
comply with the South African legisla-
Nicole Jennings, spokesperson for Phar- tion. World Sugar Awareness Week is a global
ma Dynamics – an advocate for healthy campaign aimed at reducing sugar
living, and Prof Pamela Naidoo, CEO of One barrier to cutting down on sugar consumption by educating the public on
the Heart and Stroke Foundation South is the prevalence of “hidden sugars” in the health risks associated with added
Africa (HSFSA), are calling for heightened processed foods. sugars and the importance of reducing
awareness of sugar’s negative health their intake. This year’s theme highlights
impacts. Jennings says learning how to read the urgent need for individuals, gov-
nutrition labels can empower consumers ernments and the food industry to take
“The country faces an epidemic of to make healthier choices. “Labels often action against excessive sugar consump-
non-communicable diseases such as car- list sugars under different names, like tion.
diovascular, type 2 diabetes and obesity, high fructose corn syrup, dextrose or
with raised sugar consumption playing maltose, which can make it difficult to Prof Naidoo acknowledges that while
a key role in driving these conditions,” understand just how much sugar you are cutting down on sugar may seem
says Prof Naidoo. “During World Sugar consuming.” challenging, the health benefits are
Awareness Week, we encouraged every- profound. “Reducing sugar intake can
one to consider how small behavioural Naidoo points out that in South Africa, help prevent a host of health issues,
changes to their diet could make a big the average 330 ml soft drink contains from heart disease to diabetes and even
difference to their health.” about eight teaspoons of sugar, while some cancers,” she says.
a similar serving of fruit juice contains
Most sugar intake in South Africa roughly nine teaspoons.
comes from added sugars in processed
foods and sugar-sweetened beverages “These amounts far exceed
(SSBs). Common items like soft drinks, the daily limit suggest-
fruit juices and processed snacks often ed by the WHO and
contain hidden sugars, contributing to quickly add up,
higher blood sugar levels and over time, especially if you’re
increased risks of heart disease, hyper- drinking more than
tension, diabetes, liver disease and other one a day. It’s essen-
serious health issues. tial for consumers to
know that ‘total sugars’
“Excessive sugar intake has a significant on labels includes both
impact on our overall weight, as well as natural and added sug-
on our organs, skin, teeth and energy ars. It’s best to aim for
levels,” says Prof Naidoo. “The high rate products with little or no
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 TO HELP PEOPLE CURB THEIR SUGAR IN-
reverse these troubling health trends.”
South Africa has introduced the sugar TAKE, JENNINGS AND NAIDOO SUGGEST
sweetened beverage tax. THE FOLLOWING PRACTICAL STRATEGIES:

Jennings emphasises the unique risks
posed by sugar in liquid form. “When we 1. Reduce added sugars: Cut back on sugar added to coffee, tea and cereals.
consume sugar-sweetened beverages, Even small reductions can make a big difference over time.
the body absorbs it rapidly, often within
30 minutes, which can lead to a sharp 2. Switch to healthier beverages: Choose water, unsweetened herbal tea, or
spike in blood sugar levels. This rapid sparkling water instead of sugary drinks.
increase doesn’t provide the feeling of 3. Limit sugary breakfast foods: Choose high fibre, high protein options like
fullness that we get from solid foods, so oatmeal with fruit or whole-grain toast with avocado instead of sugar-laden
people often consume more than they pancakes or muffins.
realise,” she explains. “Cutting down
on SSBs is one of the simplest yet most 4. Avoid processed snacks: Choose whole foods like fruits, vegetables, nuts and
effective changes people can make to seeds rather than sugary snacks and highly processed foods.
reduce their sugar intake.”
5. Choose healthier desserts: Instead of sugar-heavy desserts, try fresh fruit or
The impact of sugar consumption on Greek yogurt with a sprinkle of cinnamon.
obesity is another pressing concern.

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