THE SOUTH AFRICAN GLYCEMIC INDEX AND GLYCEMIC LOAD GUIDE
By Gabi Steenkamp and Liesbet Delport, Registered Dietititans

First print 2002
Second print 2003
Third print 2004
Fourth print 2007

The South African Glycemic Index and Load Guide is published by GIFSA ( the Glycemic Index Foundation) as a soft cover reference book and is updated every 2 years as GI research is ongoing and new values are added weekly

BAR GRAPH REPRESENTATION OF THE GI FOODS
	designed for the lay person to easily identify the GI of foods
	foods are listed in food groups ( fruits, legumes, cereals, etc)
	the GI of foods depicted in the form of bar graphs for easy visual appraisal
	bar graphs are colour coded. Low GI foods in green, intermediate in orange and high GI foods in red.

ALPHABETICAL, CROSS REFERENCED LISTING OF THE GI OF FOODS I N SA
	designed for the lay and professional person
	foods listed in alphabetical order
	cross referenced
	GI’s listed as low, intermediate or high including the actual tested GI values
	colour coded for easy identification within the broad GI categories
	includes pack shots (pictures) of some products.
	Foods tested in SA are bold entries.
	All other entries are world average GI values, which are updated annually
	Includes relevant comments about the testing or about the food

LISTING OF FOODS WITHIN THE LOW, INTERMEDIATE AND HIGH GI CATEGORIES
	designed for the lay person as well as the professional planning diets using the GI concept
	foods are listed in the three GI categories
	same colour coding used throughout. Low GI list has a green background, intermediate GI list has an orange background and the High GI list has a red background

LISTING OF FOODS IN ORDER OF GI
	designed for the nutrition professional for diet planning
	foods listed in order of GI in ascending order, starting with the lowest GI value tested
	the actual SA tested GI value or the world average is listed with all the foods within the same GI category
	a useful tool in diet planning when trying to find a food with a similar GI value

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SLOW RELEASE CARBOHYDRATES (low GI)

Legumes: baked beans, sugar beans, lentils, etc. Oat bran Barley Stampkoring (wheat rice), Dense & heavy breads Pasta (Durum wheat) Tastic rice, Brown rice Sweet potato Wholewheat Pronutro: apple bake and original Hi-Fibre Bran, Fibre Plus, BranFlakes Deciduous fruits: apples, pears, grapes, etc Citrus fruits: oranges, grapefruit, naartjies, etc Vegetables (with a few exceptions) Yoghurts: low fat, fruit and plain

INTERMEDIATE RELEASE CARBOHYDRATES (med GI)

Cooked oats porridge Basmati rice Couscous Baby (new) potatoes Original Pronutro All Bran Flakes Sweetened refined cereals with milk Ryevita, rye breads (wheat free) Tropical fruits eg banana, mango, litchi, pawpaw Sultanas Raisins Fruit bars Beetroot Marog Sugar Raw honey Jam (50% fruit content) Fruit cordials, eg Oros, Soft drinks eg Coke, Fanta Fruit Juices – most flavours

FAST RELEASE CARBOHYDRATES (HIGH GI)

Mealiemeal & other porridges Sticky rice Potatoes Refined cereals: rice crispies, cornflakes, Weetbix, Rice cakes, Corn thins Breads: brown, white & whole wheat Bread rolls, pita bread, etc. Flours: wheat, cake, corn, potato, rice Melons: watermelon, spanspek, sweet melon Sports drinks: Energade, Sportsade, Game, Lucozade, Sweets

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