Excessive sugar consumption is silently fuelling a national health crisis in South Africa, with the average adult consuming up to 24 teaspoons a day – four times the World Health Organisation’s recommended limit of six teaspoons. In response, Pharma Dynamics and the Heart and Stroke Foundation South Africa (HSFSA) have launched a practical guide to help consumers identify hidden sugars, make healthier choices, and protect their heart health.
The Low Sugar booklet, the eighth edition of Pharma Dynamics’ award-winning Cooking from the Heart series, highlights the health risks associated with high sugar intake, including obesity, type 2 diabetes, high blood pressure, cardiovascular disease, and tooth decay.
“Much of this can be traced back to unhealthy eating patterns, sedentary lifestyles, and a lack of awareness about what’s in the food and drinks we consume daily,” said Nicole Jennings, Pharma Dynamics spokesperson.
Hidden sugars in processed foods
A key concern is hidden sugars in processed foods, from breakfast cereals and flavoured yoghurts to sauces, energy drinks, and “health” snacks. Many contain sugar under unfamiliar names, misleading consumers into thinking they are making healthier choices.
“The booklet includes comprehensive sugar charts showing the content of commonly consumed foods and drinks in South Africa,” said Prof Pamela Naidoo, HSFSA CEO. “It empowers people to make better decisions and spot items with unacceptably high sugar levels.”
The guide offers 11 practical strategies for reducing sugar intake, such as cutting back on sugar added to tea, coffee, and cereal, swapping sugary drinks for water or herbal tea, choosing protein- and fibre-rich breakfasts, using herbs and spices instead of sugar-heavy sauces, and prioritising whole foods. It also addresses sugar cravings linked to poor sleep and emphasises mindful eating as a tool for better health.
“Sugar-sweetened beverages alone can contribute up to eight teaspoons of sugar per day, providing empty calories and rapid blood sugar spikes,” said Jennings.
By raising awareness and offering actionable tips, the Low Sugar booklet aims to help South Africans curb sugar intake, improve overall health, and reduce the risk of lifestyle-related diseases.
The Low Sugar booklet is freely available online at www.mydynamics.co.za, including the full collection of Cooking from the Heart resources, while Hearty – can be accessed via www.heartyfood.co.za.
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