Grabbing a soft drink might seem like a harmless act, especially as summer approaches, but many South Africans don’t realise the health risks associated with regular consumption. Just one carbonated drink can contain as much as nine teaspoons of sugar, with the World Health Organisation (WHO) stating this as a ‘major factor in the global increase of people suffering from obesity and diabetes’.
“Diabetes is a serious health concern, and with November being World Diabetes Month, we believe this is an important opportunity to look at the everyday choices that can contribute to a healthier lifestyle,” says Candice Sessions, Marketing Manager at Laager Rooibos. “One of the easiest places to start is by looking at what we drink. Drinks can contain significant amounts of sugar without necessarily feeling like a sweet treat, so becoming more conscious of our beverage choices can make a meaningful difference over time.”
According to the Heart and Stroke Foundation SA and Pharma Dynamics, one 300ml soda has an average of 2 teaspoons of sugar (10-11g), while an energy drink can have as many as 11 teaspoons (55g), with sports drinks averaging around 4 to 6 teaspoons (20-30g). Fruit juice, which is often assumed to be a healthier option, can have as much as 8 teaspoons of sugar (40g) in a 330ml serving. WHO classifies sugars naturally present in honey, syrups, fruit juice and fruit juice concentrates as free sugars, meaning fruit juice also contributes to free-sugar intake.
“It’s important to understand food labels,” notes Prof Pamela Naidoo, CEO of the Heart and Stroke Foundation SA. “In particular, check sauces, cereals, snacks and beverages as these items often contain high levels of sugar. Excessive sugar intake may lead to obesity and type 2 diabetes, which are both key risk factors for heart disease and strokes.”
According to the International Diabetes Federation (IDF), an estimated 2.32 million South African adults aged 20 to 79 were living with diabetes in 2024 – 7.2% of the adult population. Statistics South Africa’s latest mortality data also highlights the scale of the challenge, with diabetes accounting for 6.1% of all recorded deaths in 2024 and ranking as the leading cause of death among South Africans aged 45 to 64.
Five simple ways to cut back on the sugar you drink
1. Read the label
Check the nutritional information before choosing a drink and look at the sugar content per serving, including how many servings are contained in the bottle or container. As a useful rule of thumb, 4g of sugar is equivalent to approximately one teaspoon. Drinks positioned as healthier choices, including some fruit juices, iced teas and smoothies, can still contain substantial amounts of sugar, so checking the label is worthwhile.
2. Dilute the drink
If you enjoy fruit juice or other flavoured beverages, try diluting them with still or sparkling water and plenty of ice. This can reduce the sweetness of the drink while helping to stretch the flavour over a larger volume.
3. Choose Laager Rooibos
Laager Rooibos is a familiar alternative that can be enjoyed without adding sugar. Naturally sweet-tasting and caffeine-free, Laager Rooibos is the only teabag that carries the HSFSA heart mark. Rooibos also contains a distinctive combination of plant polyphenols, including aspalathin, which may help regulate blood glucose levels. Laager Rooibos can be served hot or cold, with fresh fruit, mint, lemon or a squeeze of honey for additional flavour.
4. Slowly cut back
If you currently add two teaspoons of sugar to every cup of tea or coffee, going from two teaspoons to zero overnight may be difficult. Gradually reducing the amount allows your taste buds to adjust to less sweetness over time.
5. Add flavour, not sugar
Fresh lemon, berries, mint and other fruit can add flavour to water and Rooibos without relying on added sugar. Spices such as cinnamon can also bring warmth and variety to tea. Experimenting with different combinations can make lower-sugar drinks more interesting and enjoyable.
“Something as simple as swapping sugar-laden drinks for a healthier alternative like Rooibos can have meaningful benefits over time,” says Sessions. “It’s not aboutcutting sugary drinks out of our diets altogether, but rather being more mindful of how much we consume and recognising the role beverages play in our overall health. Small, healthier choices, made consistently, can make a meaningful difference over time.”
FAQs about Rooibos and Diabetes
1. Can Rooibos help people with diabetes?
Research into Rooibos and blood glucose regulation is promising, particularly around the polyphenol aspalathin, but the available human evidence remains limited. Rooibos should not be regarded as a treatment for diabetes or used instead of prescribed medication.
2. Is Rooibos better than sugary drinks for people concerned about blood sugar?
Plain Rooibos contains zero sugar and zero kilojoules per 200ml serving according to the South African Rooibos Council’s nutritional information, making it a useful alternative to sugar-sweetened beverages. Adding large amounts of sugar, honey, syrups or other ingredients will change the nutritional profile.
3. Does Joekels offer other teas for people trying to reduce their sugar intake?
Joekels offers a range of teas, including Laager Rooibos and Tetley Black teas, Green teas, Decaf, and Chai’s, that can be enjoyed without added sugar. Choosing unsweetened tea is one simple way to reduce the amount of sugar consumed through beverages.
Find out more about Laager Rooibos, including health tips and fantastic Rooibos-infused recipes, by visiting www.joekels.co.za or following @LaagerRooibosTea on Facebook and Instagram. Laager Rooibos can be purchased from all major supermarkets, as well as online at www.joekels.co.za.
