Sugar Unmasked: Your Essential Guide to Identifying and Avoiding Sneaky Sugar Traps
Johannesburg – A national health crisis is being subtly exacerbated by sugar, a fact that many in South Africa remain oblivious to.
Many individuals are consuming two to four times the World Health Organisation’s (WHO) recommended daily intake of just six teaspoons.
With sugar intake far exceeding safe levels, Pharma Dynamics and the Heart Stroke Foundation SA (HSFSA) have rolled out an accessible guide to aid the public in recognizing hidden sugars, making healthier food selections, and protecting their heart health.
Launched in September to align with Heart Awareness Month, the booklet highlights the severe health risks linked to high sugar consumption, including obesity, type 2 diabetes, high blood pressure, cardiovascular diseases, and dental problems.
“The increase in lifestyle-related diseases in our country is concerning,” says Nicole Jennings, a spokesperson for Pharma Dynamics.
“A considerable part of this problem arises from poor eating habits, inactive lifestyles, and a lack of awareness regarding what actually goes into the food and drinks we consume daily.”
A major emphasis of the booklet is the hidden sugars present in processed and packaged foods—spanning breakfast cereals and flavored yogurts to sauces, energy drinks, and so-called “healthy” snacks.
Many products contain sugar listed under various names, making it challenging for consumers to identify and manage their intake.
“Frequently, individuals believe they are opting for healthier choices, unaware of the high levels of added sugar,” notes Prof. Pamela Naidoo, CEO of HSF.
“The booklet includes detailed sugar charts that clearly depict the sugar content in commonly consumed foods and beverages in South Africa.
“It empowers consumers to make informed health decisions.”
Prof. Naidoo points out that if a food item tastes too sweet, it likely has an unacceptably high sugar content.
According to WHO guidelines, adults should limit their daily sugar intake to no more than 6 teaspoons (30 grams). However, average sugar consumption among South Africans reportedly falls between 12 and 24 teaspoons a day, with up to 8 teaspoons coming from sugar-sweetened beverages alone.
“These drinks deliver sugar in liquid form, resulting in swift absorption and spikes in blood sugar levels,” Jennings remarks.
“They also lack nutritional value or satisfaction, representing a hazardous source of empty calories.
The Low Sugar booklet—the eighth edition in Pharma Dynamics’ acclaimed Cooking from the Heart series—offers a plethora of practical strategies to cut down on sugar consumption through 11 simple, sustainable methods.
These strategies include gradually reducing the amount of sugar added to tea, coffee, cereals, and porridge, as well as swapping sugary beverages for healthier alternatives like water, herbal tea, or unsweetened drinks.
Readers are encouraged to be more mindful of food labels by learning to recognize hidden sugars under various names and paying close attention to portion sizes and serving suggestions.
Further recommendations include avoiding sugary breakfast options like sweetened cereals and muffins in favor of protein and fiber-rich foods such as oats with fruit, eggs, and vegetables.
The booklet also highlights the hidden sugar content in sauces and condiments, recommending flavorful alternatives like herbs, spices, lemon juice, and vinegar.
It advocates for a transition toward whole foods such as vegetables, legumes, whole grains, and unprocessed proteins, while advising against heavily processed items like sugary snacks, cereals, and fast food.
Additionally, it encourages the inclusion of healthy fats like avocados, nuts, and seeds to help curb sugar cravings, while cautioning against misleading “health” snacks, such as granola or protein bars that may contain as much sugar as candy.
The guide also discusses the relationship between sleep deprivation and sugar cravings, urging readers to prioritize sufficient rest, and underscores the significance of mindful eating as a key strategy for making intentional, health-conscious choices.
This initiative continues Pharma Dynamics’ enduring commitment to preventative healthcare.
“As the leading supplier of cardiovascular medication in the country, we recognize that medication alone is not enough,” asserts Jennings.
“Our mission is focused on holistic wellness—supporting healthier lifestyles that reduce disease risk before it manifests.”
The Low Sugar booklet is part of a broader suite of educational materials developed by Pharma Dynamics and endorsed by the Heart and Stroke Foundation of South Africa (HSFSA).
These resources comprise 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 EditionDASH (2022): The DASH Edition won the Gourmand Award in 2023 for Best Professional Health and Nutrition. The Gourmand World Cookbook Awards honor excellence in food and wine literature (both printed and digital). In June 2025, it was named among the 20 standout South African titles of the last 30 years, receiving a nomination in Gourmand’s 30th Anniversary Showcase.
- 7th Edition, Hearty (2024): A digital recipe aggregation co-created with notable South African chefs and cookbook authors received the title of “Best Free Recipe Resource in the World” at the 2025 Gourmand World Cookbook Awards, and also claimed second place in the Free Resources for Healthcare Professionals category.
- 8th Edition, The Low Sugar Booklet (2025): The latest release, offering practical insights and tools to assist South Africans in reducing their daily sugar intake.
Together, these eight editions comprise the Cooking from the Heart (CFTH) series—a respected, award-winning collection aimed at promoting accessible, heart-healthy nutrition for families in South Africa.
All eight books in the CFTH series have the endorsement of HSFSA.
“The Cooking from the Heart series illustrates that heart-healthy eating can be both enjoyable and flavorful,” adds Jennings.
“You can savor delicious meals without compromising your health.”
Prof. Naidoo concurs, emphasizing the importance of early intervention.
“We are observing an uptick in lifestyle diseases, even among children.
“Informing the community about nutrition and equipping them with tools for healthier choices is essential. This booklet signifies an important step toward a healthier nation.”
Prof. Naidoo also highlights that being overweight and obese are now recognized as medical conditions.
“If you have received a diagnosis of obesity, being vigilant about your low-sugar food intake alongside balanced eating will significantly enhance your overall health,” she adds.
*The Low Sugar booklet is available for free online at www.mydynamics.co.za, along with the complete collection of Cooking from the Heart resources, while Hearty can be accessed via www.heartyfood.co.za.
