Buhle Gigaba
11 November 2026
With World Diabetes Day on 14 November approaching, many South Africans are looking for practical ways to support their health and lower their risk. For people living with diabetes, and for those at risk of developing it, managing blood glucose involves more than cutting out sugar. The real challenge is finding realistic ways to reduce added sugar while still enjoying familiar foods and keeping a balanced eating pattern.
The scale of the challenge is significant. The International Diabetes Federation’s Diabetes Atlas estimates that 2.32 million South African adults aged 20–79 were living with diabetes in 2024, an age-standardised prevalence of 7.2% for this age group.
Against this backdrop, Canderel has received endorsement from the Glycaemic Index (GI) Foundation of South Africa (GIFSA) across a range of its sweetener products and formats. Nineteen Canderel products are now GIFSA-endorsed, meaning they meet the Foundation’s evidence-based nutritional criteria and give consumers more choice when they want to reduce added sugar.
Registered dietitian Mbali Mapholi believes the focus should be on manageable changes that people can sustain over time.
“For someone managing diabetes or prediabetes, the goal is not simply to remove every food that contains sugar. It is about understanding how different choices fit into their overall eating pattern and identifying realistic swaps that can help reduce added sugar,” says Mapholi.
Moving beyond an “all or nothing” approach
Diabetes management can make food choices feel complicated, especially when people believe that keeping their blood glucose in check means giving up the foods they enjoy for good. Mapholi says a more practical approach is to consider the whole meal or eating pattern rather than judging individual foods in isolation.
“People can become overwhelmed by lists of foods they should avoid. Instead, I encourage looking at where simple changes can be made consistently – whether that is reducing added sugar in beverages, choosing less sweetened products or making smarter ingredient substitutions when preparing food at home,” she says.
One such substitution is swapping added sugar for a low- or no-calorie sweetener where appropriate. This can reduce the added sugar in a particular food or drink, but it does not replace a balanced eating pattern or personalised advice from a qualified healthcare professional.
The GIFSA-endorsed Canderel products offer consumers more options for reducing added sugar. GIFSA promotes evidence-based nutrition and identifies products that meet its criteria for healthier carbohydrate choices as part of a balanced diet. The purpose of a sweetener substitution is to replace added sugar, not to encourage people to eat more sweet foods.
“As a dietitian, I always emphasise that the bigger picture matters. Replacing sugar can be one useful tool, but it works best alongside an overall balanced eating pattern, appropriate portions and foods that provide fibre and protein,” says Mapholi.
What does a lower-sugar dessert look like?
Cutting back on added sugar does not mean giving up dessert. It can simply mean rethinking the ingredients and how often treats are enjoyed. For easy options at home, Mapholi suggests combining protein- and fibre-rich ingredients such as plain lower fat Greek yoghurt, berries, oats, nuts and chia seeds.
Three ideas to try:
- Berry Cheesecake Cups: Plain lower fat Greek yoghurt, fresh berries and Canderel make a simple alternative to a heavily sweetened dessert.
- Chocolate Greek Yoghurt Mousse: Unsweetened cocoa, lower fat Greek yoghurt and Canderel come together in a chocolate dessert that keeps added sugar low.
- Vanilla Chia Pudding: Chia seeds, lower fat milk, vanilla and Canderel form the base of an easy make-ahead dessert, with fibre from the chia seeds.
“These types of recipes demonstrate that reducing added sugar does not necessarily require complicated ingredients or completely changing the foods you enjoy,” says Mapholi.
Five practical principles for managing added sugar
For those who want to make more informed choices about blood glucose and added sugar, Mapholi recommends the following:
1. Look at the whole eating pattern rather than judging individual foods in isolation.
2. Make realistic swaps, such as reducing added sugar and choosing lower fat and lower GI options where possible.
3. Include fibre and protein in balanced meals and snacks.
4. Be mindful of portions, particularly with treats and desserts.
5. Aim for consistency rather than perfection, because sustainable changes are more useful than short-term restriction.
“Healthy eating is not about creating a perfect diet. It is about making informed choices that are realistic for your lifestyle,” concludes Mapholi. “For people managing diabetes or trying to reduce their risk of developing it, having practical options that make lower-sugar and lower GI choices easier can be an important part of that journey.”
