World Sugar Week looks at health risks of hidden sugars

As World Sugar Awareness Week is marked from Monday November 18 to Sunday November 24, experts are sounding the alarm about excessive sugar intake in South Africa, where the average daily consumption far exceeds World Health Organisation (WHO) guidelines.

According to a press release, 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 and Professor Pamela Naidoo, CEO of the Heart and Stroke Foundation South Africa (HSFSA), are calling for heightened awareness of sugar’s negative health impacts.

“The country faces an epidemic of non-communicable diseases such as cardiovascular, diabetes Type Two and obesity, with raised sugar consumption playing a key role in driving these conditions,” says Professor Naidoo.

“During World Sugar Awareness Week, we are encouraging everyone to consider how small behavioural changes to their diet can make a big difference to their health.”

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,” says Professor Naidoo.

“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.”

Ms Jennings emphasises the unique risks posed by sugar in liquid form. “When we consume sugar-sweetened beverages, 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 says.

“Cutting down on SSBs is one of the simplest yet most effective changes people can make to reduce their sugar intake.”

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.

Ms 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.

Ms 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.”

Professor Naidoo points out that, in SA, the average 330 ml soft drink contains about eight teaspoons of sugar, while a similar serving of fruit juice contains roughly nine teaspoons.

“These amounts far exceed the daily limit suggested by the WHO and quickly add up, especially if you’re drinking more than one a day. It’s essential for consumers to know that ‘total sugars’ on labels includes both natural and added sugars. It’s best to aim for products with little or no added sugar.”

To help the public curb their sugar intake, Ms Jennings and Professor Naidoo suggest the following practical strategies:

• 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 yoghurt with a sprinkle of cinnamon.

Ms 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.”

Professor Naidoo acknowledges that while cutting down on sugar may seem challenging, the health benefits are profound. “Reducing sugar intake can help prevent a host of health issues, from heart disease to diabetes and even some cancers. Our goal is not just to reduce sugar intake, but to support a future where we are free from preventable diseases tied to our diets.

“Increased sugar intake is addictive,” added Professor Naidoo. “Therefore, behavioural control and self-management are important. “World Sugar Awareness Week is an opportunity for us all to rethink our sugar habits and commit to healthier choices,” she says.