Why Sugar Is Not Good for Our Bodies: A Guide for South Africa.
- admin
- Jun 9
- 3 min read
Sugar is everywhere in our tea, cool drinks, snacks, and even foods we don’t expect. While a little sweetness can be enjoyable, research shows that too much sugar harms our bodies in many ways. Understanding these risks for South Africans and our neighbors is key to making healthier choices and protecting our families.
How Sugar Affects Your Health
Weakens the Immune System
High sugar intake disrupts the balance of good bacteria in your gut, where about 70% of your immune system lives. This disruption can lead to losing important immune cells, making your body less effective at fighting illness and infections.
A weakened immune system also means your skin is more vulnerable to problems like acne and infections.
Increases Cancer Risk
Studies have shown that eating too much sugar can increase your risk of developing certain cancers, such as breast and colon cancer. This link is not just because of weight gain sugar itself can cause inflammation and changes in your body that help cancer grow.
Added sugars activate pathways in the body that promote inflammation, a known driver of cancer development and progression.
Damages Skin Health
Sugar triggers chronic inflammation, which can make skin conditions like acne, rosacea, and eczema worse.
When sugar binds to proteins like collagen in your skin (a process called glycation), it leads to the formation of harmful molecules that break down collagen and cause premature aging, sagging, and wrinkles.
High sugar also causes hormonal imbalances, which can lead to more oily skin and breakouts.
Contributes to Obesity and Non-Communicable Diseases
South Africans are estimated to consume up to 24 teaspoons of sugar daily double the World Health Organization’s recommendation.
Excess sugar is a significant cause of weight gain and obesity, which are linked to heart disease, diabetes, and other serious illnesses.
Sugary drinks and processed foods are especially problematic, as they add a lot of "hidden" sugar to our diets and do not make us feel full, leading to overeating.
Harms Overall Health
Too much sugar increases your risk of type 2 diabetes, heart disease, and dental problems.
It can also cause energy crashes, mood swings, and cravings, making it harder to maintain a healthy lifestyle.
The South African Context
Non-communicable diseases (NCDs) like diabetes, heart disease, and cancer are now responsible for over half of all deaths in South Africa.
Urbanization, changing diets, and the popularity of sugary drinks have made excess sugar intake a widespread problem, especially among young people and women in cities.
The South African government has responded by introducing a tax on sugary drinks and promoting public health campaigns to encourage people to cut back on sugar.
Tips for Reducing Sugar in Your Diet
Read labels and choose products with little or no added sugar.
Swap sugary drinks for water, unsweetened tea, or homemade fruit-infused water.
Choose fresh fruit instead of sweets or desserts.
Limit processed foods and snacks, which often contain hidden sugars.
Cook at home more often, so you control what goes into your meals.
Conclusion
Sugar may taste good, but the science is precise: too much sugar is not suitable for your immune system, increases your risk of cancer, damages your skin, and leads to serious health problems like obesity and diabetes. By making small changes—like choosing water over a cold drink or reaching for a fruit instead of a chocolate—you can protect your health and enjoy a happier, healthier life.
Remember, your body will thank you for every teaspoon of sugar you leave behind.
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