All you need to know about Suganon Stevia and Suganon Xylitol


You wouldn’t eat 22 packs of sugar. So, why are you drinking them?

Why is it advisable to use high amounts of added sugar, and foods and drinks high in added sugar sparingly?

  • A higher than recommended daily consumption of added sugar has shown to contribute to an increased energy intake that can cause weight gain.
  • Weight gain puts us at risk for diabetes, heart disease and certain cancers.

Suganon offers healthy alternatives to help you living a healthier life with the Suganon Stevia and Suganon Xylitol offerings;

Stevia is a zero-calorie, plant-base sweetener of natural origin. Stevia has been used for hundreds of years and is well known as a source of natural sweeteners derived from extracts of the Stevia leaf.

The health benefits of using Suganon Stevia:

  • Suganon Stevia is a great option to use in recipes, offering its touch of sweetness & adaptability in baking & cooking.
  • Create great tasting food & beverage products with fewer kilojoules with Suganon Stevia.
  • Stevia itself contains no carbohydrates, so it does not affect blood sugar or insulin levels, hence approved and endorsed by Diabetes South Africa and Glycaemic Index Foundation of South Africa as an often food.

Xylitol occur naturally in most plant material, including many fruit & vegetables. Xylitol is widely used as a sugar substitute for people with diabetes.

The benefits of using xylitol are:

  • The use of xylitol-containing products can significantly reduce the rate of cavity formation in both adults & children
  • Xylitol tastes sweet, but, unlike sugar, it is not converted in the mouth to acids that cause tooth decay.
  • It also reduces levels of decay-causing bacteria in saliva and also acts against some bacteria that cause ear infection.

*Dog owner should know that Xylitol is toxic to dogs.

The Suganon natural sweetener range consists of: 

Suganon Xylitol 30’s

4g sachets | Predominately used in sweetening of hot beverages.

Suganon Xylitol 500g

Targeted for household usage | Used in baking or cooking.

Suganon Stevia 30’s

3g sachets | Predominately used in sweetening of hot beverages | 95% less kilojoules then sugar | Suganon Stevia is sourced from the global leader in the product of Stevia.

Extra Tip!! Reducing your fizzy drink intake can slash your daily sugar intake by 50%. Still craving something a little sweet, add fresh fruit to your water for a delicious and healthy alternative.

The ultimate salad sandwich

Serves 4


Beetroot Tzatziki

  • ½ cup plain yoghurt
  • 1 tsp dill, chopped
  • 1 Tbsp. mint, chopped
  • 2 Tbsp. horseradish
  • 1 loaf dumpy, low-GI, wholegrain, seeded bread
  • 1 tub hummus


  • 1 tin chickpeas, drained and rinsed
  • 2 large carrot, peeled and shredded
  • 2 large baby marrows, grated
  • 1 small red cabbage, chopped
  • 1 small beetroot, grated
  • 1 handful radishes, shredded
  • 1 avocado, sliced


  1. Mix tzatziki ingredients together and season.
  2. Place four slices of bread on a board and spread the bread with tzatziki.
  3. Divide the filling equally between the sandwiches and spread the leftover bread slices with hummus.
  4. Sandwich, slice and pack into lunch boxes.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email [email protected] or call 0800 11 22 88.

Mini chicken kebabs with a quick peanut sauce

Serves 4


  • 4 chicken breast fillets, chopped into bite-sized pieces
  • 60 ml freshly squeezed lemon juice
  • 1 dash of salt and milled pepper
  • 6 wooden skewers, soaked


  • 125 ml coconut milk
  • 60 ml smooth sugar-free peanut butter
  • 30 ml red curry paste
  • 45 ml soy sauce


  1. Thread 3 – 4 cubes of chicken onto the top end of each skewer.
  2. Grill, braai or cook in a smoking hot pan until done.
  3. Heat sauce ingredients together and stir until smooth.
  4. Cool sauce and pour over chicken skewers, ready to be packed for lunch.


Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email [email protected] or call 0800 11 22 88.

Vegetable crisps

Serves 4


  • 1 small carrot, shaved into ribbons
  • 1 small beetroot, shaved into ribbons
  • 1 small sweet potato, sliced into ‘match sticks’
  • 1 small butternut, thinly sliced
  • 1 small parsnip, shaved into ribbons
  • 1 Tbsp. canola oil


  1. Preheat the oven to 180 degrees.
  2. Toss the vegetables with canola oil.
  3. Spread the vegetables out on a baking tray in a single layer, making sure not to overcrowd them.
  4. Bake for about 20 minutes, or until dried out and crispy.
  5. Pack into lunch boxes as a snack.


Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email [email protected] or call 0800 11 22 88.

Roast veg and chicken wrap with harissa yoghurt dressing

Serves 4


  • 1 packet of roasting vegetables
  • 100 ml plain yoghurt
  • 2 Tbsp. harissa paste
  • 30 ml lemon juice
  • 2 cups rotisserie chicken, shredded
  • 1 disc fat-reduced feta, crumbled
  • 4 whole-wheat wraps
  • 1 bunch fresh coriander


  1. Roast the vegetables according to the packet instructions and set aside.
  2. Mix the yoghurt, harissa and lemon juice together and set aside.
  3. Divide the vegetables, chicken and feta equally between the wraps.
  4. Drizzle with yoghurt, scatter with coriander, roll up and pack for lunch.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email [email protected] or call 0800 11 22 88.

DSA News

DSA Port Elizabeth branch news

The Springdale Wellness Group

The Springdale Wellness Group, under the able leadership of Esau and Hester Isaacs, celebrated their 9th anniversary in April. Guest speaker Thaya Moodaley gave a most interesting discussion on therapeutic reflexology.

The Malabar Wellness Group

The Malabar Wellness Group, led by Surendra Daya and his committee, held a well-organised ‘Health Day’ in June. There was a variety of exhibitors present, offering useful information and providing awareness of various conditions and what treatment is available. Over 270 people attended.

How to exercise at the office

Paula Pienaar explains the benefits of exercise for diabetic patients, and shares five easy workouts to do at the office.

An abundance of research has shown that a regular dose of physical activity reaps significant benefits to individuals with high blood glucose levels1. In pre-diabetics, moderate intensity activity has shown to delay the onset of diabetes and may even restore higher blood sugar levels back to the healthy range.

In diabetic patients, regular physical activity has shown to improve blood sugar control, reduce the number of cardiovascular risk factors (high blood pressure, high cholesterol, excess body fat) and use of chronic medication2,3.  Evidently, being a physically active diabetic patient may lower your risk of heart disease by 29% and risk of mortality by 40% compared to those who are inactive4. However, for all these benefits to be effective, exercise must be undertaken regularly.

Benefits of regular physical activity in diabetic patients:

  • Improved blood sugar control.
  • Increased fitness.
  • Improved blood pressure.
  • Improved lipid profile (cholesterol and triglyceride levels).
  • Reduced abdominal and body fat levels.
  • Maintenance of weight loss.
  • Improved mobility in overweight and obese diabetic patients.
  • Decreased stress and anxiety, and an improvement in overall well-being.

Physical activity recommendations for diabetic patients:

Type of activity How long and how often? How hard? Examples Tips

[rhythmic, repetitive and continuous movement of the same large muscle groups for at least 10 minutes at a time]

Accumulated 150 minutes per week or 30 minutes on most days of the week. Moderate intensity: this means working up a light sweat but still being able to maintain a conversation. If you are a ‘numbers person’, aim for 50% – 70% of your maximum heart rate (MHR).
  • Brisk walking
  • Dancing
  • Cycling
  • Swimming
  • Gardening and housework that raises your heart rate.
MHR = 220 – (your age)

Example: The MHR of a 40-year-old is 180 beats per minute (220 minus 40 years) and 50% to 70% MHR = 90 to 126 beats per minute.

Strength/resistance training

[activities of brief duration involving the use of weights, weight machines or resistance bands to increase muscle strength and endurance]

Two to three times a week consisting of 2 to 3 sets of 10 – 15 repetitions (reps)
  • Start with one set using a weight which you can perform 15-20 reps while maintaining proper form.
  • Progress to two sets and decrease the number of reps to 10-15 while increasing the weight slightly.
  • Use of free weights (dumbbells).
  • Use of your own body weight (no equipment).
  • Use of a resistance band.
See the office-based exercises for some inspiration.

IMPORTANT: first get clearance from your medical doctor before starting with an exercise plan. A biokineticist is ideal to design a personalized exercise programme to suit your needs, personal goals and lifestyle.

Exercise at the workplace

Meeting the guidelines may seem like a challenge, but you can incorporate simple, yet effective exercises throughout the day – all you need is your own body weight.

For cardiovascular exercise, you could set aside three sessions of 10 minutes, or two of 15 minutes to go out for a brisk walk or light jog – grab a colleague if you must, the more the merrier! In addition to the physical benefits you gain, studies have shown that active breaks from the office may also help improve mental performance and work productivity. Meeting the strength training guideline can be accomplished by incorporating the exercises below.

5 easy exercises you can do in your office

Perform 2 to 3 sets of 10 to 15 repetitions

Exercise Instructions Adjusting intensity

You can lower the amount of repetitions or sets. But can also try the following:

Chair squats

  • Using a steady chair, start from a seated position and extend or cross your arms in front of you.
  • Exhale as you lift yourself slowly, hovering for 2-3 seconds, then stand all the way up.
  • Sit back down slowly and repeat.
  • Too easy? Bring your arms to your chest, or hold books or a file to add resistance to the move.
  • Too hard? Increase the height of your sitting surface.
Calf raises

An easy exercise for when you’re waiting for the printer, the kettle or the microwave!

  • Stand up straight, feet shoulder width apart.
  • Keeping your knees straight, rise onto your toes, hold for 2 seconds and lower your heels to the ground and repeat.
  • Too easy? Try the exercise on one leg, or using the stairs, stand with your heels off the step to do the calf raises.
Desk push-ups 
  • Take a large step away from your desk, feet and hands shoulder width apart.
  • Bend your elbows as you move your chest toward the desk.
  • Hold for 2 seconds and return to starting position.
  • Keep your back straight and abdominals drawn in throughout the movement.
  • Adjust your arm width to make it easier or more difficult.
  • Too hard? Start by using the wall instead of the desk.
Chair dips


  • Bring your hands to the front edge of a steady chair with the hands shoulder-width apart and finger tips extended over the edge of the seat.
  • Relax your shoulders and neck, and bend your knees to a 90 degree angle.
  • While inhaling, bend your elbows bringing your buttocks towards the floor.
  • Your back should stay straight and feet hip-width apart, in line with your hips.
  • Exhale slowly as you straighten your arms to return to starting position.
  • Too easy? Move your feet further away from you.
  • The spacing between your feet and your buttocks can help you adjust the amount of weight you are putting on your arms.
Chair abs: knee pull-ups

  • Place your hands at your side, on the edge of a steady chair and keep your elbows straight
  • Grip the chair holding firmly
  • While gripping, inhale, and slowly exhale as you bring your knees up toward your chest
  • Hold for 5 seconds
  • Inhale again, and exhale as you lower back to starting position with a slow and controlled motion (± 10 seconds)
  • To make it a bit harder, perform the movement at a slower pace, making sure you maintain the breathing rate and keeping your abdominals tight.

Take note: Individuals who wish to begin resistance exercises should receive initial instruction and periodic supervision by a qualified exercise specialist like a biokineticist where possible, to maximise benefits while minimising risk of injury. Do not hold your breath during exercises – follow the guidelines in the description.


  1. Colberg, Sheri R., et al. “Physical activity/exercise and diabetes: a position statement of the American Diabetes Association.” Diabetes Care 39.11 (2016): 2065-2079.Hu G, Jousilahti P, Barengo NC, et al. Physical activity, cardiovascular risk factors, and mortality among Finnish adults with diabetes. Diabetes Care. 2005; 28:799-805.
  2. Gill, Jason MR, and Dalia Malkova. “Physical activity, fitness and cardiovascular disease risk in adults: interactions with insulin resistance and obesity.” Clinical science 110.4 (2006): 409-425.
  3. Way, Kimberley L., et al. “The effect of regular exercise on insulin sensitivity in type 2 diabetes mellitus: a systematic review and meta-analysis.” Diabetes & metabolism journal 40.4 (2016): 253-271.
  4. Kodama, Satoru, et al. “Association between physical activity and risk of all-cause mortality and cardiovascular disease in patients with diabetes.” Diabetes care 36.2 (2013): 471-479.


MEET OUR EXPERT - Paula R. Pienaar

Paula R. Pienaar
Paula R. Pienaar (BSc (Med)(Hons) Exercise Science (Biokinetics)), MSc (Med) Exercise Science) is the scientific advisor to EOH Workplace Health and Wellness, and a PhD candidate at the University of Cape Town. Her scientific research relates to sleep health and managing daytime fatigue to improve workplace productivity and lower the risk of chronic disease. Her thesis will identify the link between sleep and cardiometabolic diseases (Type 2 diabetes and cardiovascular disease) in South African employees. She aims to design a tailored sleep and fatigue management workplace health intervention to improve employee health risk profiles and enhance work productivity. Contact her at [email protected]

How to prevent the spread of germs in the workplace

Almost 40% of South Africa’s workforce might report off sick due to colds and flu this winter. This is according to a study commissioned by Pharma Dynamics. Tania Goncalves, brand manager of Dettol ASL and Hand Hygiene, shares five tips on how to prevent the spread of germs at the workplace, so you don’t get sick.

The reality is that cold weather is not the cause of colds and flu, germs are, which is why by preventing the spread of germs in the workplace can be the best way for a consumer to save on their medical savings.

Here are five ways to prevent the spread of germs in the workplace:

  • Wash your hands: If you have come in contact with someone who is contagious, getting rid of the germs with a sanitising hand wash can stop a cold in its track. Use sanitising hand wipes or a hand sanitiser.
  • Keep some of the ‘germiest’ hotspots clean. These are your stationery, kitchen, bathrooms, office furniture, printer, telephone. Use hygiene soap, hand sanitiser, hand wipes, antiseptic liquid.
  • Regularly clean and disinfect frequently touched surfaces, especially door handles, handrails and taps.
  • Get enough sleep: A tired body is less able to fight a virus.
  • Light exercise: Research presented to the British Journal of Sports Medicine says that you are 50% less likely to get a cold if you are feeling fit and active.

It is believed that the average adult may get a cold and/or flu between two and five[1] times a year, these tips will help you and your colleagues share more healthy moments this winter.



MEET OUR EXPERT - Tania Goncalves

prevent spread germs workplace
Tania Goncalves is the brand manager of Dettol ASL and hand hygiene.

I have diabetes and I’m a…

Just because you have diabetes, doesn’t mean you can’t achieve your career goals. We hear five inspiring stories of diabetic patients succeeding in their chosen careers.

MEET OUR EDITOR - Laurelle Williams

Laurelle Williams is the Editor at Word for Word Media. She graduated from AFDA with a Bachelor of Arts Honours degree in Live Performance. She has a love for storytelling and sharing emotions through the power of words. Her aim is to educate, encourage and most of all show there is always hope. Feel free to email Laurelle on [email protected]