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INDEX

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

Contents:
A short chapter explaining the glycemic index and load concept, methods of GI determination and how to use the GI concept in practise.
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


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