FREQUENT FOODS | OFTEN FOODS | SOMETIMES FOODS | BEST AFTER/WITH EXERCISE |
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MISCELLANEOUS: SNACK BARS, HEALTH BARS, SPORTS BARS, DIET BARS, NOUGAT, etc |
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| Fat: 3g/100g (except jam) | Fat: 10g/100g | Fat: 15g/100g (except jam) | Fat: 15g/100g (except jam) |
| Saturated Fat: 1g/100g or 10% of total kJ, including trans fats | Saturated Fat: 3.3g/100g or 10% of total kJ, including trans fats | Saturated Fat: 5g/100g or 10% of total kJ, including trans fats | Saturated Fat: 5g/100g or 10% of total kJ, including trans fats |
| Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g |
| Mono-unsaturated fat: At least 10% of total kJ | Mono-unsaturated fat: At least 10% of total kJ | Mono-unsaturated fat: At least 10% of total kJ | Mono-unsaturated fat: At least 10% of total kJ |
| Cholesterol: 50mg/100g | Cholesterol: 50mg/100g | Cholesterol: 50mg/100g | Cholesterol: 50mg/100g |
| Sodium:120mg/100g (except jam) | Sodium:150mg/100g | Sodium:150mg/100g (except jam) | Sodium: At least 200 mg/100g |
| Fibre: 2g/100g | Fibre: 2g/100g | Fibre: 1g/100g | Fibre: 1g/100g |
| Protein:18g/100g and carb to protein ratio = 1:1, preferably 2:1 | Protein:18g/100g and carb to protein ratio = 1:1, preferably 2:1 | Protein:20g/100g and carb to protein ratio = 1:1, preferably 2:1 | Protein:25g/100g and carb to protein ratio = 1:1, preferably 2:1 |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:20g per 100g | Sugar alcohols and non-digestible carbohydrates:20g per 100g | Sugar alcohols and non-digestible carbohydrates:20g per 100g | Sugar alcohols and non-digestible carbohydrates:20g per 100g |
| Caffeine:<25 mg per serving | Caffeine:<25 mg per serving | Caffeine:<25 mg per serving | Caffeine:<25 mg per serving |
| GI: 0-40 | GI: 0-55 | GI:56-69, GL: 20 per bar | GI:70+ , GL: 25 Minimum and 50 Maximum per bar |
| GL:10 per bar | GL:12 per bar | GL:NB. Endorsement will only be granted on the condition that the words “Best after exercise” appear directly under the Orange GIFSA logo | |
MISCELLANEOUS: SAVOURY SNACKS (e.g. crisps, Pretzels, popcorn, biltong) |
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| Fat:3g/100g | Fat:10g/100g | Fat:15g/100g | Fat:15g/100g |
| Saturated Fat:1.5g/100g | Saturated Fat:5g/100g or 10% of total kJ, including trans fats | Saturated Fat:7.5g/100g | Saturated Fat:7.5g/100g or 10% of total kJ |
| Trans Fats:0.2g per serving | Trans Fats:0.2g per serving | Trans Fats:0.2g per serving | Trans Fats:0.2g per serving |
| MUFAs:At least 20% of total fat | MUFAs:At least 20% of total fat | MUFAs:At least 20% of total fat | MUFAs:At least 20% of total fat |
| Cholesterol:None! | Cholesterol:50mg/100g | Cholesterol:50mg/100g | Cholesterol:50mg/100g |
| Sodium: 1000mg/100g | Sodium:1000mg/100g | Sodium:1000mg/100g | Sodium:At least 300mg/100g |
| Flour: | Flour: | Flour: | Flour: |
| Fibre: 2g/100g (Minimum) | Fibre: 2g/100g (Minimum) | Fibre: 2g/100g (Minimum) | Fibre: 2g/100g (Minimum) |
| Protein: 21g per serving (biltong and dried wors) 7g/100g (crsps, Pretzels, etc.) | Protein:21g per serving (biltong and dried wors) 8g/100g (crisps, Pretzels, etc.) | Protein:21g per serving (biltong and dried wors) 7g/100g (crsps, Pretzels, etc.) | Protein: 21g per serving (biltong and dried wors) 7g/100g (crsps, Pretzels, etc.) |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:10g in total/100g | Sugar alcohols and non-digestible carbohydrates:10g in total/100g | Sugar alcohols and non-digestible carbohydrates:10g in total/100g | Sugar alcohols and non-digestible carbohydrates:10g in total/100g |
| Caffeine:0mg | Caffeine:0mg | Caffeine:0mg | Caffeine:0mg |
| GI:0-40 | GI: 0-55 | GI:56-69 | GI:70+ |
| GL:10 | GL:12 | GL:15 | GL:At least 20 per serving |
MISCELLANEOUS: SWEETS AND NON-CHOCOLATE CONFECTIONERY (e.g. boiled and jelly type sweets) |
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| Fat:3g/100g | Fat:3g/100g | Fat:10g/100g | Fat:15g/100g |
| Saturated Fat:1g/100g OR 10% of total kJ, including trans fats | Saturated Fat:1g/100g OR 10% of total kJ, including trans fats | Saturated Fat:3.3g/100g OR 10% of total kJ, including trans fats | Saturated Fat:5g/100g or 10% of total kJ, including trans fats |
| Trans Fats:0.1g/100g | Trans Fats:0.1g/100g | Trans Fats:0.1g/100g | Trans Fats:0.1g/100g |
| MUFAs:At least 30% of the total fat | MUFAs:At least 30% of the total fat | MUFAs:At least 30% of the total fat | MUFAs:At least 30% of the total fat |
| Cholesterol:50mg/100g | Cholesterol:50mg/100g | Cholesterol:50mg/100g | Cholesterol:50mg/100g |
| Sodium:50mg/100g | Sodium:50mg/100g | Sodium:50mg/100g | Sodium:For Sport: preferably at least 400mg/100g |
| Protein:3g/100g | Protein:3g/100g | Protein:6g/100g | Protein:6g/100g |
| Fibre: Preferably 1g/100g | Fibre: Preferably 1g/100g | Fibre: Preferably 1g/100g | Fibre: Preferably 1g/100g |
| Fructose: 0g added | Fructose: 0g added | Fructose: 0g added | Fructose: 0g added |
| Sugar alcohols and non-digestible carbohydrates:15g per 100g Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect” | Sugar alcohols and non-digestible carbohydrates:15g per 100g Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect” | Sugar alcohols and non-digestible carbohydrates:15g per 100g Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect” | Sugar alcohols and non-digestible carbohydrates:15g per 100g Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect” |
| Caffeine:<25mg/100g | Caffeine:<25mg/100g | Caffeine:<25mg/100g | Caffeine:<25mg/100g |
| GI:0-40 | GI:0-55 | GI:56-69, GL: 12 per serving | GI:70+ |
| GL:10 per serving containing 15g (1 UNIT) carbohydrate | GL:10 per serving containing 15g (1 UNIT) carbohydrate | GL:56-69, GL: 12 per serving containing 15g (1 unit) carbohydrate | GL:15 per serving containing 15g (1 UNIT) carbohydrate |
CHOCOLATE, CHOCOLATE BARS, AND ICE CREAM BARS/ON STICKS |
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| Fat:10g/100g | Fat:13g/100g | Fat:18g/100g | Fat:20g/100g |
| Saturated Fat:4.5g/100g OR 10% of total kJ, including trans fat | Saturated Fat:6g/100g OR 10% of total kJ, including trans fat | Saturated Fat:8.5g/100g OR 10% of total kJ, including trans fat | Saturated Fat:9.5g/100g or 10% of total kJ, including trans fat |
| Trans Fats: 0.2g | Trans Fats: 0.2g | Trans Fats: 0.2g | Trans Fats: 0.2g |
| MUFAs:At least 20% of total fat | MUFAs:At least 20% of total fat | MUFAs:At least 20% of total fat | MUFAs:At least 20% of total fat |
| Cholesterol:50mg | Cholesterol:80mg | Cholesterol:80mg | Cholesterol:80mg |
| Sodium:120mg/100g | Sodium:150mg/100g | Sodium:150mg/100g | Sodium:At least 200 mg/100g |
| Protein:10g/100g | Protein:10g/100g | Protein:10g/100g | Protein:18g/100g |
| Fibre: Preferably 1g/100g | Fibre: Preferably 1g/100g | Fibre: Preferably 1g/100g | Fibre: Preferably 1g/100g |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:15g/100g | Sugar alcohols and non-digestible carbohydrates:15g/100g | Sugar alcohols and non-digestible carbohydrates:15g/100g | Sugar alcohols and non-digestible carbohydrates:15g/100g |
| Caffeine:<50 mg per serving | Caffeine:<50 mg per serving | Caffeine:<50 mg per serving | Caffeine:<50 mg per serving |
| GI:0-40 | GI:0-55 | GI:56-69 | GI:70+ |
| GL:10 per serving containing 15g (1 UNIT) carbohydrate | GL:10 per serving containing 15g (1 UNIT) carbohydrate | GL:12 per serving containing 15g (1 UNIT) carbohydrate | GL:15 per serving containing 15g (1 UNIT) carbohydrate |
PUDDINGS AND DESSERTS |
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| Fat:3g/100g solids and 1.5g fat/100 ml for liquids like dairy desserts | Fat:10g/100g for solids and 5g fat/100g for liquids like dairy desserts | Fat:15g/100g | Fat:15g/100g |
| Saturated Fat:1.5g/100g OR 10% of total kJ | Saturated Fat:1.5g/100g OR 10% of total kJ | Saturated Fat: 7.5g/100g OR 10% of total kJ | Saturated Fat:7.5g/100g or 10% of total kJ |
| Trans Fatty Acids0.1g/100g | Trans Fatty Acids0.2g/100g | Trans Fatty Acids0.2g/100g | Trans Fatty Acids0.2g/100g |
| Sodium:150mg/100g | Sodium:150mg/100g | Sodium:200mg/100g | Sodium:At least 120mg/100g |
| MUFAs:At least 20% of total kJ | |||
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:10g per 100g | Sugar alcohols and non-digestible carbohydrates:10g per 100g | Sugar alcohols and non-digestible carbohydrates:10g per 100g | Sugar alcohols and non-digestible carbohydrates:10g per 100g |
| Caffeine:10 mg per 100 g | Caffeine:10 mg per 100 g | Caffeine:10 mg per 100 g | Caffeine:10 mg per 100 g |
| GI:0-40 | GI:0-55 | GI:56-69 | GI:70+ |
| GL:10 | GL:10 | GL:12 | GL:At least 20 |
MISCELLANEOUS: SPORTS, ENERGY, REHYDRATING DRINKS AND COLDDRINKS |
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| Fat: 1g/100ml | Fat: 1g/100ml | Fat: 1g/100ml | Fat: 1g/100ml |
| Saturated Fat:10% of total fat | Saturated Fat:10% of total fat | Saturated Fat:10% of total fat | Saturated Fat:10% of total fat |
| Trans Fats:none | Trans Fats:none | Trans Fats:none | Trans Fats:none |
| MUFAs:N/A | MUFAs:N/A | MUFAs:N/A | MUFAs:N/A |
| Cholesterol:None | Cholesterol:None | Cholesterol:None | Cholesterol:None |
| Sodium:At least 20mg/100 ml (Sports, energy and rehydrating drinks) | Sodium:At least 20mg/100 ml (Sports, energy and rehydrating drinks) | Sodium:At least 30mg/100 ml (Sports, energy and rehydrating drinks) | Sodium:At least 30mg/100 ml (Sports, energy and rehydrating drinks) |
| Protein:1g/100g | Protein:1g/100g | Protein:3g/100g | Protein:3g/100g |
| Fibre: N/A | Fibre: N/A | Fibre: N/A | Fibre: N/A |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:15g/500ml | Sugar alcohols and non-digestible carbohydrates:15g/500ml | Sugar alcohols and non-digestible carbohydrates:15g/500ml | Sugar alcohols and non-digestible carbohydrates:15g/500ml |
| Caffeine:17mg per 100 ml with a maximum of 60mg per 500 ml serving | Caffeine:17mg per 100 ml with a maximum of 60mg per 500 ml serving | Caffeine:17mg per 100 ml | Caffeine:17mg per 100 ml |
| Quinine:8mg per 100ml Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response". | Quinine:8mg per 100ml Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response". | Quinine:8mg per 100ml Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response". | Quinine:8mg per 100ml Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response". |
| GI:0-40 | GI:0-55 | GI:56-69 | GI:70+ |
| GL:10 per 350ml serving (if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 3) | GL:12 per 350ml serving (if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 3) | GL:23 per 500ml (if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 6) | GL:25 Minimum and 50 Maximum per 500ml |
SWEET AND SAVOURY BREAD SPREADS (Jams, honey, syrup, fish paste, sandwich spread and dips, etc.) |
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| Fat:3g/100g | Fat:10g/100g | Fat:15g/100g | Fat:15g/100g |
| Saturated Fat:1.5g/100g OR 10% of total kJ, including trans fats | Saturated Fat:5g/100g OR 10% of total kJ, including trans fats | Saturated Fat: 7.5g/100g or 10% of total kJ, including trans fats | Saturated Fat:7.5g/100g or 10% of total kJ, including trans fats |
| Trans fatty acids:0.2g/100g | Trans fatty acids:0.2g/100g | Trans fatty acids:0.2g/100g | Trans fatty acids:0.2g/100g |
| MUFAs:Minimum 10% of total fat | MUFAs:Minimum 10% of total fat | MUFAs:Minimum 10% of total fat | MUFAs:Minimum 10% of total fat |
| Cholesterol:50 mg/100g | Cholesterol:50 mg/100g | Cholesterol:60 mg/100g | Cholesterol:60 mg/100g |
| Sodium:500mg | Sodium:600mg/100g | Sodium:600mg/100g | Sodium:16g/100g |
| Fibre: At least 0.7g/100g (jams) | Fibre: At least 0.7g/100g (jams) | Fibre: At least 0.5g/100g (jams) | Fibre: N/A |
| Protein:16g/100g | Protein:16g/100g | Protein:16g/100g | Protein:16g/100g |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:20g/100g | Sugar alcohols and non-digestible carbohydrates:20g/100g | Sugar alcohols and non-digestible carbohydrates:20g/100g | Sugar alcohols and non-digestible carbohydrates:20g/100g |
| Sugar:10g/serving | Sugar:10g/serving | Sugar:10g/serving | Sugar:10g/serving |
| Caffeine:0mg | Caffeine:0mg | Caffeine:0mg | Caffeine:0mg |
| GI:0-40 | GI:0-55 | GI:56-69 | GI:70+ |
| GL:< 4 per 20 ml (25g) serving | GL:< 5 per 20 ml (25g) serving | GL:< 8 per 20 ml (25g) serving | GL:10 per 20 ml (25g) serving |
CONDIMENTS AND SPICES AND PASTA SAUCES (tomato sauce, mustard, marinades and non-tomato pasta sauces) |
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| Fat:3g/100g | Fat:10g per 100g | Fat:12g/100g | Fat:12g/100g |
| Saturated Fat:1g per 100g or 10% of total kJ, including trans fats | Saturated Fat:3.3g per 100g or 10% of total kJ, including trans fats | Saturated Fat:4g/100g or 10% of total kJ, including trans fats | Saturated Fat:4g/100g or 10% of total kJ, including trans fats |
| Trans Fats:0.2g/100g | Trans Fats:0.2g/100g | Trans Fats:0.2g/100g | Trans Fats:0.2g/100g |
| MUFAs:preferably 30% of total fat | MUFAs:preferably 30% of total fat | MUFAs:preferably 30% of total fat | MUFAs:preferably 30% of total fat |
| Cholesterol:50mg | Cholesterol:50mg/100g | Cholesterol:50mg/100g | Cholesterol:50mg/100g |
| Sodium:800mg/100g 300mg/serving (pasta sauces) | Sodium:800mg/100g 300mg/serving (pasta sauces) | Sodium:800mg/100g 300mg/serving (pasta sauces) | Sodium:N/A |
| Protein:<4g/100g | Protein:<4g/100g | Protein:<4g/100g | Protein:<4g/100g |
| Fibre: 0.5g/100g | Fibre: should contain some fiber | Fibre: N/A | Fibre: N/A |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:max 10g per 100g | Sugar alcohols and non-digestible carbohydrates:max 10g per 100g | Sugar alcohols and non-digestible carbohydrates:max 10g per 100g | Sugar alcohols and non-digestible carbohydrates:max 10g per 100g |
| Caffeine:0 mg | Caffeine:0 mg | Caffeine:0 mg | Caffeine:0 mg |
| GI:0-40 | GI:0-55 | GI:56-69 | GI: 70+ |
| GL:3 (maximum serving size 30ml) | GL:GL: 3 (maximum serving size 30ml) | GL:GL: 4 (maximum serving size 30ml) | GL:GL: 5 |
SWEETENERS (Tablets, sachets/sticks, shakes/”spoon for spoon” and liquids) |
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| Fat:0g/100g | Fat:0g/100g | Fat:0g/100g | Fat:0g/100g |
| Saturated Fat:0g per 100g | Saturated Fat:0g per 100g | Saturated Fat:0g per 100g | Saturated Fat:0g per 100g |
| Trans Fats:0g/100g | Trans Fats:0g/100g | Trans Fats:0g/100g | Trans Fats:0g/100g |
| MUFAs:N/A | MUFAs:N/A | MUFAs:N/A | MUFAs:N/A |
| Cholesterol:0mg/100g | Cholesterol:0mg/100g | Cholesterol:0mg/100g | Cholesterol:0mg/100g |
| Sodium:10mg/100g | Sodium:100mg/100g | Sodium: 15mg/100g | Sodium:N/A |
| Protein:<1g/100g | Protein:<1g/100g | Protein:<2g/100g | Protein:<2g/100g |
| Fibre: N/A | Fibre: N/A | Fibre: N/A | Fibre: N/A |
| Fructose:0g added | Fructose:0g added | Fructose:0g added | Fructose:0g added |
| Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect” | Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect” | Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect” | Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect” |
| Caffeine: 0 mg | Caffeine: 0 mg | Caffeine: 0 mg | Caffeine: 0 mg |
| GI:0-40, “or higher in those cases where the GL spec is met”. | GI:0-55 , “or higher in those cases where the GL spec is met”. | GI:56-69, “or higher in those cases where the GL spec is met”. | GI:70+ |
| GL:3 per serving Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size. | GL:3 per serving Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size. | GL:4 per serving Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size. | GL:5 per serving Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size. |
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.