5 strategies to curb sugar intake
Sweet treats are delish, but too much might not be so great for your health long-term...
Chocolate cake | Picture: Pixabay
Tracey Lange speaks to Nicole Jennings, spokesperson for Pharma Dynamics – an advocate for healthy living, about World Sugar Awareness Week (18-24 November).
Experts are sounding the alarm about excessive sugar intake in South Africa, where the average daily consumption far exceeds World Health Organisation (WHO) guidelines.
South Africans consume between 12 and 24 teaspoons of sugar per day, well above the WHO's recommended six teaspoons.
Nicole Jennings, spokesperson for Pharma Dynamics – an advocate for healthy living, spoke to Tracey about this.
Jennings emphasises the unique risks posed by sugar in liquid form.
“When we consume sugar-sweetened beverages (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,” she explains.
“Cutting down on SSBs is one of the simplest yet most effective changes people can make to reduce their sugar intake," adds Jennings.
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 age of 35 classified as overweight.
Jennings points out that obesity significantly increases the risk of developing type 2 diabetes (T2D), heart disease and certain cancers, noting that it’s a public health crisis that requires urgent action.
Unfortunately, unregulated food outlets often do not comply with the South African legislation.
One barrier to cutting down on sugar is the prevalence of “hidden sugars” in processed foods.
Jennings says 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," believes Jennings.
To help the public curb their sugar intake, the following practical strategies are recommended:
- Reduce added sugars: Cut back on sugar added to coffee, tea and cereals. Even small reductions can make a big difference over time.
- Switch to healthier beverages: Choose water, unsweetened herbal tea, or sparkling water instead of sugary drinks.
- Limit sugary breakfast foods: 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: Choose whole foods like fruits, vegetables, nuts and seeds rather than sugary snacks and highly processed foods.
- Choose healthier desserts: Instead of sugar-heavy desserts, try fresh fruit or Greek yogurt with a sprinkle of cinnamon.
Jennings also stresses the role of education in reducing sugar consumption: “By learning about where sugars are hidden and how to recognise them on labels, people can make more informed choices. It’s not about depriving ourselves, but about making small, sustainable changes that benefit our health.”