With health experts ringing alarm bells over the dangers of excessive sugar intake, South Africans are unwittingly at risk, consuming significantly more than the World Health Organisation’s (WHO) recommended limits.
A recent study by Wits University found that local diets harbour alarming levels of sugar, with individuals potentially consuming between 12 to 24 teaspoons daily, far exceeding the recommended six teaspoons.
“Hidden sugars are often sneaky and can add up quickly throughout the day without us even realising it,” explained Mbali Mapholi, Laager Rooibos partner dietitian.
“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.”
Understanding hidden sugars
When discussing the sugar lurking in our food, it’s vital to differentiate between natural sugars and hidden sugars.
Natural sugars, such as those found in fruits, vegetables, dairy and grains, come with inherent health benefits.
However, hidden sugars are added during food processing and can take many forms, including:
- Cane sugar
- High fructose corn syrup/corn syrup
- Agave nectar
- Maple syrup
- Molasses
- Honey
- Fruit juice concentrates
Mapholi shares that to combat high sugar intake, awareness is key.
The daily recommended sugar limit varies, with 3-6 teaspoons (12-25 grams) for children, 6 teaspoons (25 grams) for women, and 9 teaspoons (38 grams) for men.
Identifying and reducing hidden sugars demands vigilance, as Mapholi lays out essential strategies for a sugar-conscious lifestyle.
Read the labels
To evade hidden sugars, consumers are encouraged to:
Read labels: Scrutinise food labels for “total sugars” and “added sugars”. Total sugars include both natural sugars and those added during processing.
Check percentage of daily value (%DV): Strive for a daily value of 5% DV of added sugars or less when reading nutritional labels.
Convert grams to teaspoons: A handy conversion to remember: 1 teaspoon of sugar equates to roughly 4-5 grams. This simple technique helps to visualise actual sugar consumption.
Even popular snacks and drinks might be laden with hidden sugars, a reality Mapholi highlights by pointing out common culprits:
- Soft drinks: 39g per 330ml can.
- 100% fruit juice: 24g per 250ml glass.
- Sports drinks: 20g per 330ml bottle.
- Flavoured yoghurt: 17g per 150g.
- Granola bars: 12g per bar (40g).
- Smoothies: 35g per 450ml bottle.
- Fruit roll-ups: 13g per piece (20g).
- Tomato sauce: 4g per tablespoon (17g).
Tips to reduce sugar intake
Understanding the implications of hidden sugars doesn’t mean sacrificing flavours or convenience.
“Balancing the demands of busy schedules with providing healthy, balanced meals for families can be a struggle,” says Mapholi.
“I’m often asked about sugar in diets and how to manage it. As a dietitian, I’m always trying to find practical solutions, and I know how challenging it can be to navigate the world of hidden sugars. These are my top tips for keeping a handle on sugar consumption in the home.”
Make treats at home: Homemade snacks allow control over sugar content.
Choose healthy hydration: Opt for water infused with lemon or herbal teas.
Beware of sugar add-ons: Pay attention to the additional sugars in common items like cereal, tea or coffee.
Use natural sweeteners: Harness the natural sweetness of fruits instead of refined sugars.
Look for unsweetened versions: Seek out unsweetened dairy products and snacks.
Be cautious with “healthy” snacks: Many snacks marketed as ‘healthy’, like granola or protein bars, often contain hidden sugars.
