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Vegetables

GI Food List

GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Pickles	≤5	1 medium	20	Calculated GI
Low	Tomato, fresh	≤5	1 medium	120
Low	Peppers, Jalapeno / Mediterranean	≤5	5 peppers	50	Calculated GI; GIFSA & DSA
Low	Carrots, raw	≤5	2 carrots	120	Romanian GI
Low	Vegetables	≤5	1/2 cup	100	AVERAGE GI for untested vegetables
Low	Green beans, cooked	≤5	1/2 cup	85
Low	Green beans, tinned	≤5	1/2 cup	85	Australian GI
Low	Snap peas / mangetout / peas in pod, raw	≤5	1/2 cup	80	Estimated GI
Low	Carrots, cooked	≤5	1/2 cup	80	World average GI
Low	Cassava, Kenyan, cooked	≤5	1/2 cup	100	Kenyan GI
Low	Peas, green, fresh / frozen, cooked	≤5	1/2 cup	90	Canadian GI
Low	Tomato soup, tinned	≤10	1 cup	250	Canadian GI
Intermediate	Spinach / Swiss chard, cooked	≤5	1/2 cup	110
Intermediate	Beetroot, cooked	≤5	1 medium	90	Canadian GI
Intermediate	Marog / imfino, cooked	≤10	1/2 cup	110	Wild SA spinach
Intermediate	Pea soup, tinned*	≤30	1 cup	250	Canadian GI
High	Turnips, cooked	≤5	1/2 cup	90	Note the small GL
High	Pumpkin, cooked	≤5	1/2 cup	105	Note the small GL
High	Green beans, with potato*	≤10	1/2 cup	100	Note the small GL
High	Broad beans, cooked	≤10	1/2 cup	80	Canadian GI
High	Parsnips, cooked	≤20	1/2 cup	90	Canadian GI

Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100 One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information. The products marked by an * are high in fat. XM: Tested by Xikombiso G. Mbhenyane.

GIFSA & DSA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.

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