By Fedhealth
Discover expert backed tips on managing diabetes in South Africa. Learn how diet, exercise and early care can help you live a full, healthy life.
Diabetes mellitus is a chronic metabolic condition that occurs when the pancreas does not produce enough insulin, or when the body cannot use insulin effectively, resulting in elevated blood-glucose levels (hyperglycaemia). Without proper management, prolonged high blood sugar can damage the eyes, kidneys, nerves, and blood vessels. According to the World Health Organization (WHO) an estimated 830 million people worldwide live with diabetes. In South Africa, roughly one in nine adults are affected — a concerning rise that highlights the growing need for awareness, early diagnosis, and effective diabetes management to support long-term health and wellbeing.
The Three Main Types of Diabetes
- Type 1 Diabetes – an autoimmune condition where the pancreas produces no insulin. It typically develops in children and young adults and requires lifelong insulin therapy.
- Type 2 Diabetes – the most common form, accounting for approximately 90 % of all cases. It often develops in adults due to poor diet, inactivity, or obesity, but increasingly appears in younger people.
- Gestational Diabetes – a temporary condition during pregnancy that increases the future risk of diabetes for both mother and child.
Regardless of the type, diabetes must be taken seriously. Uncontrolled blood-sugar levels over time can lead to heart disease, stroke, blindness, kidney failure, nerve damage, and limb amputation. Early detection and consistent care are vital.
Recognising the Symptoms
Common warning signs include:
- Unusual thirst and frequent urination
- Unexplained weight loss
- Fatigue or low energy
- Blurred vision
- Recurrent infections
- Slow-healing wounds
- Tingling or numbness in hands or feet
Many people with type 2 diabetes exhibit no obvious symptoms, making risk-screening important.
Who Is Most at Risk?
- Adults aged 35 or older
- Being overweight, especially with abdominal fat
- Family history of diabetes
- High blood pressure or cholesterol
- A history of gestational diabetes or large-birth-weight babies
- Ethnic background (South Africans of Indian descent are at higher risk)
If you fall into any of these groups, annual blood-glucose testing is recommended.
How to Manage Diabetes Effectively
Managing diabetes effectively goes beyond simply lowering blood-glucose levels. The modern paradigm emphasises a holistic plan: good lifestyle habits, regular monitoring, patient education and, where necessary, medication. According to Mayo Clinic small, consistent choices in your lifestyle may help you avoid serious diabetes health complications in the future.
1. Eat a Balanced, Nutrient-Rich Diet
A healthy diet helps maintain steady glucose levels, regulate body weight, and reduce long-term complications.
- Include whole-grains (brown rice, oats, rye, barley) and low-GI carbohydrates.
- Eat plenty of non-starchy vegetables (spinach, broccoli, peppers, carrots) and moderate portions of fruit.
- Include legumes such as lentils, beans, and peas for protein and fibre.
- Limit added sugars and refined carbohydrates.
- Choose healthy fats (olive or canola oil, nuts, seeds, avocado).
- Cut back on salt, processed foods, and alcohol.
- Stay hydrated—drink water rather than sugary beverages.
Consulting a registered dietician can help you tailor an eating plan to your lifestyle and health goals.
2. Exercise Regularly
Physical activity improves insulin sensitivity, reduces weight, and strengthens the heart.
The American Diabetes Association recommends at least 150 minutes of moderate exercise weekly, such as brisk walking, cycling, or swimming, plus muscle-strengthening activities twice per week.
Even simple changes—using stairs, walking after meals, or stretching at work—make a measurable difference. Research by the University of Texas MD Anderson Center shows that losing as little as 10% of your body weight can significantly decrease your risk for insulin resistance.
3. Monitor Your Health Consistently
Effective diabetes control depends on regular health checks:
- HbA1c tests (every 3–6 months) to measure long-term blood-glucose levels.
- Blood pressure and cholesterol assessments.
- Kidney and eye examinations to detect early complications.
- Foot care to prevent ulcers and infections.
Medication—oral tablets or insulin—should be used as prescribed. Never adjust doses without professional advice.
4. Manage Stress and Sleep
Chronic stress and poor sleep can raise blood-sugar levels. Mindfulness, meditation, breathing exercises, and adequate rest (7–8 hours nightly) support emotional wellbeing and improve glucose control.
Monitoring, Medication & Complications
Regular monitoring and professional care are fundamental. This includes:
- Routine measurement of HbA1c (glycated haemoglobin), blood pressure, lipid profile and kidney-function parameters.
- Patient education to foster self-monitoring, foot care, eye checks and early detection of complications.
- Pharmacological treatment where indicated: in type 1 diabetes insulin is essential; in type 2 diabetes many patients will ultimately require insulin and/or other glucose-lowering agents.
- Use of the “ABC” framework in type 2 diabetes management: ‘A’ for HbA1c, ‘B’ for blood pressure, ‘C’ for cholesterol – all associated with long-term cardiovascular and renal outcomes.
Persons diagnosed with diabetes should enter into a partnership with health professionals and adopt self-care behaviours to live well and healthy into old age.
Can Diabetes Be Prevented?
Although type 1 diabetes cannot yet be prevented, in many cases the onset of type 2 diabetes can be delayed or avoided through lifestyle changes. The Centers for Disease Control and Prevention confirms that a healthy diet, regular exercise, and weight control lower the risk dramatically. For South Africans, integrating local, affordable foods—such as beans, pap, vegetables, and fresh fruit—into balanced meals supports both prevention and management.
Progression from prediabetes to Type 2 diabetes isn’t inevitable. Eating healthy foods, exercising , and staying at a healthy weight can help bring your blood sugar levels back to normal.
Living Well with Diabetes in South Africa
To thrive with diabetes:
- Stay informed and attend all medical appointments.
- Track your blood sugar, blood pressure, and cholesterol.
- Maintain a healthy weight and active routine.
- Join a support group or online community for motivation.
- Stop smoking and limit alcohol consumption.
- Set realistic goals—focus on progress, not perfection.
The South African Family Practice Journal highlights that patients need to have adequate knowledge, attitude and practice to prevent complications from diabetes.
The Bottom Line
In South Africa, diabetes is the second leading cause of death, following tuberculosis. However, with early diagnosis, consistent medical care, a nutritious diet, and an active lifestyle, South Africans living with diabetes can enjoy long, productive, and fulfilling lives.
References
- American Diabetes Association. (n.d.). Weekly exercise targets. Retrieved from https://diabetes.org/health-wellness/fitness/weekly-exercise-targets
- American Diabetes Association. (n.d.). What superstar foods are good for diabetes? Retrieved from https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods
- Centers for Disease Control and Prevention. (2024). Diabetes risk factors. Retrieved from https://www.cdc.gov/diabetes/risk-factors/index.html
- Centers for Disease Control and Prevention. (2024). Steps to help you stay healthy with diabetes. Retrieved from https://www.cdc.gov/diabetes/caring/steps-to-help-you-stay-healthy-with-diabetes.html
- Cleveland Clinic. (2023). Diabetes. Retrieved from https://my.clevelandclinic.org/health/diseases/7104-diabetes
- Fedhealth. (2014). Commit to quit: Understanding smoking cessation. How to quit smoking. Retrieved from https://www.fedhealth.co.za/articles/how-to-quit-smoking-2/
- Fedhealth. (2017). Steps to mindful authenticity. Retrieved from https://www.fedhealth.co.za/articles/steps-to-mindful-authenticity/
- Hofman, K., et al. (2023). Diabetes – SA’s second biggest killer. University of the Witwatersrand. Retrieved from https://www.wits.ac.za/news/latest-news/opinion/2023/2023-11/diabetes—sas-second-biggest-killer.html
- Mayo Clinic. (2023). Prediabetes. Retrieved from https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
- Mayo Clinic. (2025). Diabetes prevention. Retrieved from https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639
- Mayo Clinic. (2025). Type 2 diabetes. Retrieved from https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
- South African Family Practice Journal. (2024). Diabetes knowledge, attitudes, and practices in adults with type 2 diabetes at primary health care clinics in Kimberley, South Africa. Retrieved from https://safpj.co.za/index.php/safpj/article/view/5838
- University of Pretoria Diabetes Research Centre. (2024). UP expert opinion: South Africa has more than 4 million people living with diabetes – many aren’t getting proper treatment. Retrieved from https://www.up.ac.za/diabetes-research-centre/news/post_3214595-up-expert-opinion-south-africa-has-more-than-4-million-people-living-with-diabetes-many-arent-getting-proper-treatment
- Van Thomme, G. (2025). What’s the best diet for insulin resistance? MD Anderson Cancer Center. Retrieved from https://www.mdanderson.org/cancerwise/whats-the-best-diet-for-insulin-resistance.h00-159774078.html
- World Health Organization. (2024). Diabetes. Retrieved from https://www.who.int/news-room/fact-sheets/detail/diabetes
