Every year on 14th November, World Diabetes Day highlights one of the fastest-growing health challenges worldwide. Established in 1991 by the International Diabetes Federation (IDF) and the World Health Organisation (WHO), it aims to increase awareness of the disease and its global impact.
The numbers are sobering. The IDF estimates that worldwide, 589 million adults aged 20–79 are living with diabetes, and 43 % - around 252 million - are undiagnosed. That’s nearly half of all cases going unnoticed… until complications arise.
Closer to home, the trend is just as concerning. In 2023, about 24 million adults across Africa were living with diabetes, and that number is expected to rise dramatically. By 2050, Africa is projected to see the highest relative increase in diabetes cases globally, with a 142 % surge.
Of particular concern is that South Africa has the highest diabetes prevalence in Africa – a growing public health challenge that now surpasses tuberculosis as a leading cause of death. Between 2011 and 2024, cases rose from 1.9 to 2.3 million, with some estimates placing current figures closer to 4.3 million. Nearly half of those affected remain undiagnosed, highlighting the urgent need for awareness and screening.
So, what is diabetes? Diabetes is a chronic condition where the body cannot properly use or produce insulin – the hormone that moves glucose from food into cells for energy. When this process fails, blood-sugar levels rise, which over time can damage vital organs like the heart, kidneys, and eyes. There are two main types:
- Type 1 diabetes usually appears early in life when the body stops producing insulin entirely.
- Type 2 diabetes, far more common, develops when the body becomes resistant to insulin or doesn’t make enough of it.
Over 90 % of cases are type 2 diabetes, which is largely preventable. The surge is largely linked to:
- Sedentary lifestyle
- Poor diet and rising obesity
- Ageing populations
- Urbanisation and socioeconomic shifts
“Apart from medication, diet plays a significant role in managing diabetes,” says Bianca Tromp, Dietitian at FUTURELIFE®. “There’s a common misconception that it is only about avoiding sugar, but it’s really about balance, choosing the right foods, in the right amounts, at the right times, to help stabilise blood-sugar levels.”
Why diet can benefit people with diabetes, not just through what’s on the plate, but through everyday choices that promote balance, energy, and wellbeing:
- Blood sugar balance: Choosing low glycaemic index (GI) foods and including protein and healthy fats in every meal can help maintain steadier energy levels and mental clarity throughout the day.
- Reducing health risks: A varied, nutrient-rich diet can contribute to heart health, kidney function, and nerve wellbeing over time.
- Weight management: Following an energy-balanced eating plan can assist in maintaining a healthy weight, which may help the body respond better to insulin.
It’s not about restriction, but about eating mindfully, choosing foods that promote steady energy, balanced glucose levels, and lasting fullness. To build a balanced plate, include plenty of:
- Whole grains like oats, brown rice, and whole wheat bread.
- Fibre-rich options such as beans, lentils, fruit, and non-starchy vegetables.
- Lean proteins – think fish, chicken, eggs, tofu, beans, and legumes.
- Healthy fats from nuts, seeds, avocado, and olive oil.
- Low-fat, unsweetened dairy like low-fat milk or plain yoghurt
- Water is your go-to drink.
Skipping meals or eating large portions in one sitting can potentially make glucose levels fluctuate. Having five to six smaller meals at regular intervals can contribute to keeping blood sugar stable, maintaining steady energy, and reducing cravings later in the day.
Managing diabetes starts with understanding your body and making small, consistent changes. Eating regularly, staying active, and choosing nutrient-dense foods can make all the difference. Because with a little balance, smart choices, and the right routine, living well with diabetes is entirely possible.
If you would like more information on FUTURELIFE® products, please visit www.futurelife.co.za.
