LIFESTYLE NEWS - Sugar is silently fuelling a national health crisis and most South Africans don’t even know it.
With daily sugar intake far exceeding safe limits, Pharma Dynamics and the Heart Stroke Foundation SA (HSFSA) have launched a practical, easy-to-follow guide to help the public spot hidden sugars, make smarter food choices and protect their heart health.
The booklet highlights the alarming health consequences of excessive sugar consumption, including its link to obesity, type 2 diabetes, high blood pressure, cardiovascular disease and tooth decay.
“The prevalence of these lifestyle diseases is rising at a worrying rate in our country,” says Nicole Jennings, spokesperson for Pharma Dynamics. “Much of this can be traced back to unhealthy eating patterns, sedentary lifestyles and a lack of awareness about what’s really in the food and drinks we consume daily.”
One of the major challenges the booklet addresses is the high quantity of hidden sugars in processed and packaged foods – from breakfast cereals and flavoured yoghurts to sauces, energy drinks and so-called “health” snacks.
Many of these products contain sugar under unfamiliar names, making it harder for consumers to identify and limit their intake.
“In many cases, people think they’re making healthier choices, not realising just how much added sugar they’re ingesting,” says Prof Pamela Naidoo, CEO of the HSF.
“The booklet includes comprehensive sugar charts, clearly showing the sugar content of commonly consumed foods and drinks in South Africa. It empowers people to make better decisions for their health.” Prof Naidoo states that if a food item tastes very sweet then the chances are there are unacceptably high levels of sugar in that item.
According to the World Health Organisation (WHO), adults should consume no more than 6 teaspoons (30 grams) of sugar per day. However, the average South African consumes between 12 and 24 teaspoons daily, with up to 8 teaspoons coming from sugar-sweetened beverages alone.
“These drinks deliver sugar in liquid form, which is absorbed rapidly and causes blood sugar spikes,” says Jennings. “They also provide no nutritional value or satiety, making them a dangerous source of empty calories.”
The Low Sugar booklet – the 8th edition of Pharma Dynamics’ award-winning Cooking from the Heart series – offers a wealth of practical guidance for reducing sugar intake through 11 simple, sustainable strategies.
These include gradually cutting back on sugar added to tea, coffee, cereal and porridge, and replacing sugar-laden beverages with healthier options like water, herbal tea, or unsweetened drinks. Readers are encouraged to become more label-savvy by learning how to spot hidden sugars under various names and paying close attention to portion sizes and serving information.
Other tips include avoiding sugar-heavy breakfast options like sweetened cereals and muffins, and instead choosing protein- and fibre-rich foods, such as oats with fruit or eggs and vegetables.
The booklet also highlights the sugar content hidden in sauces and condiments, suggesting flavourful alternatives like herbs, spices, lemon juice and vinegar.
It encourages people to shift towards whole foods, such as vegetables, legumes, whole grains and unprocessed proteins and to steer clear of highly processed items like sugary snacks, cereals and fast food.
It furthermore promotes the inclusion of healthy fats like avocados, nuts and seeds to curb sugar cravings, while cautioning against misleading “health” snacks, such as granola or protein bars that may contain as much sugar as sweets.
The guide also explains the link between sleep deprivation and sugar cravings, urging readers to prioritise adequate rest, and reinforces the value of mindful eating as a powerful tool for making more intentional, health-focused choices.
This latest addition builds on Pharma Dynamics’ longstanding commitment to preventative healthcare.
“As the leading supplier of cardiovascular medicine in the country, we recognise that medicine alone isn’t enough,” says Jennings. “Our focus is on holistic wellness – supporting healthier lifestyles that reduce the risk of disease before it starts.”
The Low Sugar booklet builds on the success of a broader suite of educational resources developed by Pharma Dynamics and endorsed by the Heart and Stroke Foundation South Africa (HSFSA).
These resources form part of the Cooking from the Heart series, now in its eighth edition, which includes:
- 1st Edition (2012): Heart-healthy Recipes for the Whole Family
- 2nd Edition (2014): Healthy Breakfast, Lunch & Snack Recipes
- 3rd Edition (2016): Diabetes-friendly Recipes
- 4th Edition (2019): Healthy Braai Recipes
- 5th Edition (2020): Low Salt Booklet
- 6th Edition DASH (2022): Focusing on Dietary Approaches to Stop Hypertension, the DASH Edition won the Gourmand Award in 2023 for Best Professional Health and Nutrition. The prestigious Gourmand World Cookbook Awards is an international competition that honours the best food and wine books (printed/ digital) as well as food television. In June (2025), it was named as one of 20 standout South African titles of the past 30 years, earning a nomination in the Gourmand’s 30th Anniversary Showcase.
- 7th Edition, Hearty (2024): A digital recipe collection co-created with leading South African chefs and cookbook authors was named the “Best Free Recipe Resource in the World” at the 2025 Gourmand World Cookbook Awards and also came second in the Free Resources for Healthcare Professionals category.
- 8th Edition, The Low Sugar Booklet (2025): The latest addition, offering practical tips and tools to help South Africans reduce their daily sugar intake.
Together, these eight editions make up the Cooking from the Heart (CFTH) series – a widely recognised, award-winning collection aimed at promoting heart-healthy, accessible nutrition for South African households. All eight books in the CFTH series have been endorsed by HSFSA.
“The Cooking from the Heart series show that eating for your heart doesn’t have to be bland or restrictive,” adds Jennings. “You can eat well, with joy and flavour, while still looking after your health.”
Professor Naidoo echoes this sentiment, stressing the importance of early intervention. “We’re seeing a rise in lifestyle diseases, even among children. Educating the public about nutrition and giving them the tools to make healthier choices is critical. This booklet is a valuable step toward a healthier nation.” Prof Naidoo makes an important point about overweight and obesity now being considered a medical condition.
“If you have been diagnosed with the condition of obesity, mindful consumption of food low in sugar, together with mindfulness eating a balanced diet, will go a long way towards overall health,” she adds.
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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