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)

STARCHES- RAW (e.g. rice, pasta, stampkoring, etc.)

Fat: 3g /100gFat: 10g/100g.Fat: 15g/100g or 30% of kJFat: 15g/100g or 30% of kJ
Saturated Fat: 1.5g/100g or 10% of total kJSaturated Fat: 5g /100g or 10% of total kJSaturated Fat: 7.5g/100g or 10% of total kJSaturated Fat: 7.5g/100g or 10% less
Trans Fats: 0.1g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100g
MUFAs: n/aMUFAs: n/aMUFAs: n/aMUFAs:
Cholesterol: n/aCholesterol: n/aCholesterol: n/aCholesterol: n/a
Sodium: no added sodiumSodium: no added sodiumSodium: no added sodiumSodium: n/a
Flour: no added sodium.Flour: no added sodium.Flour: no added sodium.Flour: no added sodium.
Fibre: 3g or more /100g, except for flour: 5g or more/100g (mininum requirement)Fibre: 1g or more /100g, except for flour: 5g or more/100g. (minimum requirement)
Protein: n/aProtein: n/aProtein: n/aProtein: n/a
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols
Caffeine: 0mgCaffeine: 0mgCaffeine: 0mgCaffeine: 0mg
GI: 0-40GI: 0-55GI: 56 – 69GI: 70+
GL: 12 per 1 cup serving (cooked)GL: 15 per 1 cup serving (cooked)GL: 20 per 1 cup serving (cooked)GL: At least 22 per 1 cup serving (cooked)

BAKED PRODUCTS (including bread, bread rolls and crackers)

Fat: 3g /100gFat: 10g/100g.Fat: 15g/100g or 30% of kJFat: 15g/100g or 30% of kJ
Saturated Fat: 1.5g/100g or 10% of total kJSaturated Fat: 5g/100g or 10% of total kJSaturated Fat: 7.5g/100g or 10% of total kJSaturated Fat: 7.5g/100g or 10% less
Trans Fats: 0.1g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100g
Mono-unsaturated fats: n/aMono-unsaturated fats: n/aMono-unsaturated fats: n/aMono-unsaturated fats: n/a
Cholesterol: n/aCholesterol: n/aCholesterol: n/aCholesterol: n/a
Sodium: 200mg/100Sodium: 500mg/100gSodium: 600mg/100gSodium: n/a
Protein: n/aProtein: n/aProtein: n/aProtein: n/a
Fibre: 3g or more /100gFibre: 1g or more /100g,
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols
Caffeine: 0mgCaffeine: 0mgCaffeine: 0mgCaffeine: 0mg
GI: 0-40GI: 0-55GI: 56 – 69GI: 70+
GL: 12 per 1 cup (200g) servingGL: 15 per 1 cup (200g) servingGL: 20 per 1 cup (200g) servingGL: At least 22 per 1 cup (200g) serving

SWEET BAKED PRODUCTS (including biscuits, muffins, scones, cakes, etc.)

Fat: 3g /100gFat: 10g/100g.Fat: 15g/100g or 30% of kJFat: 15g/100g or 30% of kJ
Saturated Fat: 1g/100g or 10% of total kJ, including trans fatsSaturated Fat: 3.3g /100g or 10% of total kJ, including trans fatsSaturated Fat: 5g/100g or 10% of total kJ, including trans fatsSaturated Fat: 5g/100g or 10% of total kJ, including trans fats.
Trans Fats: 0.2g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100g
Mono-unsaturated fats: At least 30% of total fat, if fat is addedMono-unsaturated fats: At least 30% of total fat, if fat is addedMono-unsaturated fats: At least 30% of total fat, if fat is addedMono-unsaturated fats: At least 30% of total fat, if fat is added
Cholesterol: 20 mg/100gCholesterol: 20 mg/100gCholesterol: 20 mg/100gCholesterol: 20 mg/100g
Sodium: 800mg/100gSodium: 800mg/100gSodium: 800mg/100gSodium: 1000 mg/100g For Sport: At least 500mg/100g
Caffeine: no addedCaffeine: no addedCaffeine: no addedCaffeine: no added
Fibre: At least 5g/100gFibre: At least 4g/100gFibre: At least 2g/100gFibre: At least 2g/100g
Protein: 10g/100gProtein: 15g/100gProtein: 15g/100gProtein: 15g/100g
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcoholsSugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols
GI: 0-40GI: 0-55GI: 56 – 69GI: 70+
GL: 9 per serving/slice of bread (maximum 15g carbohydrate per serving)

< 12 per bread roll
GL: 11 per serving/slice of bread (maximum 22g carbohydrate per slice of bread)

<15 per bread roll
GL: 13 per serving/slice of bread (maximum 23g carbohydrate per serving)

< 20 per bread roll
GL: At least 10 per serving/slice of bread

At least 20 per roll

STARCHES – BREAKFAST CEREALS and PORRIDGES (dry)

Fat: 3g /100gFat: 10g/100g.Fat: 15g/100g or 30% of kJFat: 15g/100g or 30% of kJ
Saturated Fat: 1.2g/100g or 10% of total kJ, including trans fatsSaturated Fat: 4.5g/100g or 10% of total kJ, including trans fatsSaturated Fat: 7.0g/100g or 10% of total kJ, including trans fatsSaturated Fat: 7.0g/100g or 10% of total kJ, including trans fats.
Trans Fats: 0.3g/100gTrans Fats: 0.3g/100gTrans Fats: 0.3g/100gTrans Fats: 0.3g/100g
Mono-unsaturated fats: At least 10% of total fatMono-unsaturated fats: At least 10% of total fatMono-unsaturated fats: At least 10% of total fatMono-unsaturated fats: At least 10% of total fat
Cholesterol: n/aCholesterol: n/aCholesterol: n/aCholesterol: n/a
Sodium: 800mg/100g (cereals and ready to eat porridges)
Porridge: no added sodium
Sodium: 800mg/100g (cereals and ready to eat porridges)
Porridge: no added sodium
Sodium: 1000mg/100g (cereals and ready to eat porridges)
Porridge: no added sodium
Sodium: At least 300mg/100g, except for porridge
Porridge: no added sodium
Protein:Protein:Protein:Protein:
Fibre: 3g or more /100gFibre: 2g or more /100gFibre: n/aFibre: n/a
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates: 7.5g /100gSugar alcohols and non-digestible carbohydrates: 7.5g /100gSugar alcohols and non-digestible carbohydrates: 10g /100gSugar alcohols and non-digestible carbohydrates: 7.5g /100g
Caffeine: <25 mg per servingCaffeine: <25 mg per servingCaffeine: <25 mg per servingCaffeine: <25 mg per serving
GI: 0-40GI: 0-55GI: 56 – 69GI: 70+
GL: 15 per servingGL: 20 per servingGL: < 22GL: > 22

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.