FREQUENT FOODS
(Green Plus)
(Low fat Low GI)

OFTEN FOODS
(Green)
(Lower fat Low GI)

SOMETIMES FOODS
(Orange)
(Lower/Medium Fat Intermediate GI or Medium fat Low GI)

BEST AFTER/WITH EXERCISE
(Red)
(Lower fat High GI or
Medium Fat High GI)

NoneNoneTotal fat: 5g/100ml (coconut milk)
15g/100g (Lite mayonnaise and salad dressings)
Total fat: 5g/100ml (coconut milk)
15g/100g (Lite mayonnaise and salad dressings)
NoneNoneNo added fat (nuts and seeds and -butters)
60g/100g (margarines and low fat spreads)
No added fat (nuts and seeds and -butters)
60g/100g (margarines and low fat spreads)
NoneNoneMono-unsaturated Fat: 40% or more per 100ml (oils)
At least 1g/100ml (coconut milk)At least 3g/100g (margarines and low fat spreads)
> 25% of total fat (Lite mayonnaise and salad dressings)
At least 20g/100g, unless > 1g/100g of the PUFAs are omega 3s (nuts and -butters)
At least 10g/100g, unless >1g/100g of the PUFAs are omega 3s (seeds and -butters)
Mono-unsaturated Fat: Mono-unsaturated Fat: 40% or more per 100ml (oils)
At least 1g/100ml (coconut milk)
At least 3g/100g (margarines and low fat spreads)
> 25% of total fat (Lite mayonnaise and salad dressings)
At least 20g/100g, unless > 1g/100g of the PUFAs are omega 3s (nuts and -butters)
At least 10g/100g, unless >1g/100g of the PUFAs are omega 3s (seeds and -butters)
NoneNoneSaturated Fat : 25% of total fat (oils, nuts, seeds, nut and seed butters)
4g/100ml (coconut milk)
7.0g/100g (Lite mayonnaise and salad dressings)
20g/100g (margarine and low fat spreads)
Saturated Fat : 25% of total fat (oils, nuts, seeds, nut and seed butters)
4g/100ml (coconut milk)
7.0g/100g (Lite mayonnaise and salad dressings)
20g/100g (margarine and low fat spreads)
NoneNoneTrans fat: 0.3g/100g (oils, coconut milk, nuts, seeds and nut and seed butters)
0.5g/100g (margarines, low fat spreads, Lite mayonnaise and salad dressings)
Trans fat: 0.3g/100g (oils, coconut milk, nuts, seeds and nut and seed butters)
0.5g/100g (margarines, low fat spreads, Lite mayonnaise and salad dressings)
NoneNoneCholesterol: 1mg/100g (oils, coconut milk, margarines, low fat spreads, nuts and seeds and nut and seed butters)
50mg/100g (Lite mayonnaise and salad dressings)
Cholesterol: 1mg/100g (oils, coconut milk, margarines, low fat spreads, nuts and seeds and nut and seed butters)
50mg/100g (Lite mayonnaise and salad dressings)
NoneNoneSodium: 500mg/100g (margarines, low fat spreads and seed- and nut butters)
25mg/100ml (coconut milk)
120mg/100g (nuts)
300mg/serving (Lite mayonnaise and salad dressing).
Sodium: 500mg/100g (margarines, low fat spreads and seed- and nut butters)
25mg/100ml (coconut milk)
120mg/100g (nuts)
300mg/serving (Lite mayonnaise and salad dressing).
NoneNoneFibre: N/A (except for nuts, seeds and -butters: inherent)Fibre: N/A (except for nuts, seeds and -butters: inherent)
NoneNoneFructose: 0g added
Sugar alcohols and non-digestible oligosaccharides:
0g (oils and coconut milk)
5g/100g (Lite margarines and low fat spreads)
10g/100g (Lite mayonnaise and salad dressing)
No added (nuts and seeds and -butters)
Fructose: 0g added
Sugar alcohols and non-digestible oligosaccharides:
0g (oils and coconut milk)
5g/100g (Lite margarines and low fat spreads)
10g/100g (Lite mayonnaise and salad dressing)
No added (nuts and seeds and -butters)
NoneNoneGI: 0 - 55 (nuts, seeds and -butters and salad dressings)GI: 0 - 55 (nuts, seeds and -butters and salad dressings)
NoneNoneGL <4 per serving (nuts, Lite mayonnaise and salad dressings)
<4 per serving of 30g (nut- and seed butters)
GL <4 per serving (nuts, Lite mayonnaise and salad dressings)
<4 per serving of 30g (nut- and seed butters)

Compiled by Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)

References:

1. Augustin LS, Dal Maso L, La Vecchia C, Parpinel M, Negri E, Vaccarella S, et al. Dietary glycemic index and glycemic load and bread cancer risk: as case-control study. Ann. of Onc 2001; 12: 1533–1538.

2. Bowman BA, Forbes AL, White JS and Glinsmann WH. Introduction (to fructose). Am J Clin Nutr 1993; 58: 721S – 723S.

3. Ascherio A. Epidemiologic Studies on Dietary fat and Coronary Heart Disease. Am J Med 2002; 113 (supp 9B): 9S – 12S.

4. Brynes AE, Edwards CM, Ghatei MA, Dornhorst A, Morgan LM, Bloom SR, et al. A randomised four-intervention crossover study investigating the effect of carbohydrates on daytime profiles of insulin, glucose, non-esterified fatty acids and triacylglycerols in middle-aged men. Br J Nutr 2003; 89: 207–218.

5. Hu FB, Frank et al. Dietary Fat Intake and the risk of Coronary Heart disease in women. N Engl J Med 1997; 333: 1491-1499.

6. Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, et al. A prospective study of dietary glycemic load, carbohydrate intake and risk of coronary heart diease in US women. Am J Clin Nutr 2000; 71(6): 1455-1461.

7. Salmeron J, Ascherio A, Rimm EB, Colditz GA, Spiegelman D, Jenkins DJ, et al. Dietary fibre, glycemic load and risk of non-insulin-dependent diabetes mellitus in men. Diab Care. 1997a; 20(4): 545–550.

8. Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL & Willett WC. Dietary fibre, glycemic load and risk of non-insulin-dependent diabetes mellitus in women. J Am Med Ass. 1997b; 277(6): 472-477.