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 undiagnosed¹. 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 diabetes¹, 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 % surge².
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Of particular concern is that South Africa has the highest diabetes prevalence in Africa⁵ – a growing public health challenge that now surpasses tuberculosis as a leading cause of death⁵. Between 2011 and 2024, cases rose from 1.9 to 2.3 million¹, with some estimates placing current figures closer to 4.3 million⁵. Nearly half of those affected remain undiagnosed¹, 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 energy². When this process fails, blood-sugar levels rise, which over time can damage vital organs like the heart, kidneys, and eyes³. There are two main types:
Type 1 diabetes usually appears early in life when the body stops producing insulin entirely².
Type 2 diabetes, far more common, develops when the body becomes resistant to insulin or doesn’t make enough of it².
Over 90 % of cases are type 2 diabetes, which is largely preventable⁶. 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.”
Tromp shares why diet can benefit people with diabetes⁴ – 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,” she explains, “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 as your go-to drink.”
“Skipping meals or eating large portions in one sitting can potentially make glucose levels fluctuate,” adds Tromp. “Having five to six smaller meals at regular intervals can contribute to keeping blood sugar stable, maintain steady energy, and reduce cravings later in the day.”
She outlines a “Smart Day on a Plate” to illustrate balanced, diabetes-friendly eating:
Breakfast
Start your morning with a bowl of oats such as FUTURELIFE® Smart Instant Oats or try FUTURELIFE® ZERO Smart Food mixed with low-fat or nut milk. Both are high in fibre and low-GI. Add a few apple slices or a sprinkle of cinnamon for extra flavour.
Mid-morning Snack
A handful of unsalted nuts or a FUTURELIFE® High Protein Bar adds a protein boost.
Lunch
Tuna salad or grilled chicken with leafy greens and cherry tomatoes.
Afternoon Snack: Smart Smoothie Bowl
Ingredients:
• ½ cup Low GI FUTURELIFE® ZERO Smart Food
• ½ cup unsweetened almond milk or low-fat milk
• ¼ cup plain yoghurt
• ½ small banana
• A few fresh berries
Method: Blend until smooth, pour into a bowl, and top with chia seeds or chopped almonds.
Dinner
Finish the day with grilled fish or lean meat, a small portion of brown rice or sweet potato, and steamed vegetables.
“Managing diabetes starts with understanding your body and making small, consistent changes,” Tromp concludes. “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.
