Sweet deception: everyday foods and drinks that are loading us up with sugar

South Africans are consuming dangerously high amounts of sugar every day - far more than what health experts recommend. 

A recent study by Wits University revealed that the average person could be taking in between 12 and 24 teaspoons of sugar daily, a staggering figure compared to the World Health Organisation’s (WHO) guideline of just six teaspoons. 

Dietitian Mbali Mapholi has also cautioned: “Hidden sugars are often sneaky and can add up quickly throughout the day without us even realising it.” 

“Many snacks and drinks that aren’t noticeably sweet still contain sugar, meaning that many of us may be consuming a lot more sugar than we realise, which can significantly impact our health over time.” 

This growing concern has prompted health organisations and experts to call for greater awareness about the dangers of added sugars, especially those hidden in processed foods and sugary beverages. 

Both Nicole Jennings, spokesperson for Pharma Dynamics, and Professor Pamela Naidoo, CEO of the Heart and Stroke Foundation South Africa (HSFSA), have expressed concerns regarding sugar's role in exacerbating the nation's health crisis.

“The country faces an epidemic of non-communicable diseases such as cardiovascular disease, Type 2 diabetes and obesity, with raised sugar consumption playing a key role in driving these conditions,” said Naidoo. 

Most of this excess comes not from natural sugars found in fruits or vegetables, but from added sugars in processed foods and sugary drinks.

Items like soft drinks, energy drinks, flavoured waters, fruit juices, breakfast cereals, sauces and packaged snacks often contain high amounts of hidden sugar.

Over time, this excess intake raises blood sugar levels, burdens vital organs and contributes to serious illnesses such as:

• Heart disease and hypertension.
• Type 2 diabetes.
• Liver disease.
• Dental decay.
• Obesity and related complications.

“Excessive sugar intake affects not only weight but also our organs, skin, teeth and energy levels,” Naidoo added.

“The high rate of added sugars in diets, especially in beverages, is a major contributing factor to SA’s obesity crisis.”

To help tackle the issue, the South African government introduced a sugar-sweetened beverage (SSB) tax in 2018 - but experts say awareness and personal lifestyle changes remain just as important.

Jennings pointed out that sugary drinks pose a particularly dangerous risk because of how quickly the body absorbs liquid sugar.

“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,” she explained.

“Unlike solid foods, these drinks don’t make us feel full - so people often end up drinking more without realising it.

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

Even seemingly “healthy” options, such as fruit juices or smoothies, can be deceptively high in sugar. For example, one glass of fruit juice can contain as much sugar as a can of soda.

The first step to managing sugar intake is understanding where it hides. Added sugars can appear under many different names on food labels, including:

• Sucrose.
• Glucose.
• High-fructose corn syrup.
• Dextrose.
• Maltose.
• Syrup (such as rice syrup or corn syrup).
• Molasses.
• Fruit juice concentrate.

“Reading food labels carefully is crucial,” said Mapholi. “Many products marketed as ‘low-fat’ or ‘healthy’ often compensate with high sugar content to improve taste.”

Practical tips for reducing added sugar

• Cut down on sugary drinks: Replace sodas, energy drinks and fruit juices with water, rooibos tea or sparkling water infused with fresh fruit.
• Watch your snacks: Opt for whole foods like nuts, fresh fruit and plain yoghurt instead of processed options. 
• Cook at home: Preparing meals allows you to control how much sugar goes into your food.
• Limit sauces and condiments: Tomato sauce, salad dressings and marinades can be surprisingly high in sugar.
• Choose whole fruit over juice: Whole fruit contains fibre, which helps regulate blood sugar spikes. 
• Gradually retrain your palate: Reducing sugar slowly allows your taste buds to adjust over time.

“Small changes - like replacing one sugary drink a day with water or unsweetened rooibos - can make a massive difference over time. It’s about taking back control and making conscious choices for better health," noted Jennings.