FREQUENT FOODS | OFTEN FOODS | SOMETIMES FOODS | BEST AFTER/WITH EXERCISE |
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STARCHES- RAW (e.g. rice, pasta, stampkoring, etc.) |
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| Fat: 3g /100g | Fat: 10g/100g. | Fat: 15g/100g or 30% of kJ | Fat: 15g/100g or 30% of kJ |
| Saturated Fat: 1.5g/100g or 10% of total kJ | Saturated Fat: 5g /100g or 10% of total kJ | Saturated Fat: 7.5g/100g or 10% of total kJ | Saturated Fat: 7.5g/100g or 10% less |
| Trans Fats: 0.1g/100g | Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g |
| MUFAs: n/a | MUFAs: n/a | MUFAs: n/a | MUFAs: |
| Cholesterol: n/a | Cholesterol: n/a | Cholesterol: n/a | Cholesterol: n/a |
| Sodium: no added sodium | Sodium: no added sodium | Sodium: no added sodium | Sodium: 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/a | Protein: n/a | Protein: n/a | Protein: n/a |
| Fructose: 0g added | Fructose: 0g added | Fructose: 0g added | Fructose: 0g added |
| Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols |
| Caffeine: 0mg | Caffeine: 0mg | Caffeine: 0mg | Caffeine: 0mg |
| GI: 0-40 | GI: 0-55 | GI: 56 – 69 | GI: 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) |
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| Fat: 3g /100g | Fat: 10g/100g. | Fat: 15g/100g or 30% of kJ | Fat: 15g/100g or 30% of kJ |
| Saturated Fat: 1.5g/100g or 10% of total kJ | Saturated Fat: 5g/100g or 10% of total kJ | Saturated Fat: 7.5g/100g or 10% of total kJ | Saturated Fat: 7.5g/100g or 10% less |
| Trans Fats: 0.1g/100g | Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g | Trans Fats: 0.2g/100g |
| Mono-unsaturated fats: n/a | Mono-unsaturated fats: n/a | Mono-unsaturated fats: n/a | Mono-unsaturated fats: n/a |
| Cholesterol: n/a | Cholesterol: n/a | Cholesterol: n/a | Cholesterol: n/a |
| Sodium: 200mg/100 | Sodium: 500mg/100g | Sodium: 600mg/100g | Sodium: n/a |
| Protein: n/a | Protein: n/a | Protein: n/a | Protein: n/a |
| Fibre: 3g or more /100g | Fibre: 1g or more /100g, | ||
| Fructose: 0g added | Fructose: 0g added | Fructose: 0g added | Fructose: 0g added |
| Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10/100g, of which not more than 2g should be sugar alcohols |
| Caffeine: 0mg | Caffeine: 0mg | Caffeine: 0mg | Caffeine: 0mg |
| GI: 0-40 | GI: 0-55 | GI: 56 – 69 | GI: 70+ |
| GL: 12 per 1 cup (200g) serving | GL: 15 per 1 cup (200g) serving | GL: 20 per 1 cup (200g) serving | GL: At least 22 per 1 cup (200g) serving |
SWEET BAKED PRODUCTS (including biscuits, muffins, scones, cakes, etc.) |
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| Fat: 3g /100g | Fat: 10g/100g. | Fat: 15g/100g or 30% of kJ | Fat: 15g/100g or 30% of kJ |
| 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 fats: At least 30% of total fat, if fat is added | Mono-unsaturated fats: At least 30% of total fat, if fat is added | Mono-unsaturated fats: At least 30% of total fat, if fat is added | Mono-unsaturated fats: At least 30% of total fat, if fat is added |
| Cholesterol: 20 mg/100g | Cholesterol: 20 mg/100g | Cholesterol: 20 mg/100g | Cholesterol: 20 mg/100g |
| Sodium: 800mg/100g | Sodium: 800mg/100g | Sodium: 800mg/100g | Sodium: 1000 mg/100g For Sport: At least 500mg/100g |
| Caffeine: no added | Caffeine: no added | Caffeine: no added | Caffeine: no added |
| Fibre: At least 5g/100g | Fibre: At least 4g/100g | Fibre: At least 2g/100g | Fibre: At least 2g/100g |
| Protein: 10g/100g | Protein: 15g/100g | Protein: 15g/100g | Protein: 15g/100g |
| Fructose: 0g added | Fructose: 0g added | Fructose: 0g added | Fructose: 0g added |
| Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols | Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols |
| GI: 0-40 | GI: 0-55 | GI: 56 – 69 | GI: 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) |
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| Fat: 3g /100g | Fat: 10g/100g. | Fat: 15g/100g or 30% of kJ | Fat: 15g/100g or 30% of kJ |
| Saturated Fat: 1.2g/100g or 10% of total kJ, including trans fats | Saturated Fat: 4.5g/100g or 10% of total kJ, including trans fats | Saturated Fat: 7.0g/100g or 10% of total kJ, including trans fats | Saturated Fat: 7.0g/100g or 10% of total kJ, including trans fats. |
| Trans Fats: 0.3g/100g | Trans Fats: 0.3g/100g | Trans Fats: 0.3g/100g | Trans Fats: 0.3g/100g |
| Mono-unsaturated fats: At least 10% of total fat | Mono-unsaturated fats: At least 10% of total fat | Mono-unsaturated fats: At least 10% of total fat | Mono-unsaturated fats: At least 10% of total fat |
| Cholesterol: n/a | Cholesterol: n/a | Cholesterol: n/a | Cholesterol: 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 /100g | Fibre: 2g or more /100g | Fibre: n/a | Fibre: n/a |
| Fructose: 0g added | Fructose: 0g added | Fructose: 0g added | Fructose: 0g added |
| Sugar alcohols and non-digestible carbohydrates: 7.5g /100g | Sugar alcohols and non-digestible carbohydrates: 7.5g /100g | Sugar alcohols and non-digestible carbohydrates: 10g /100g | Sugar alcohols and non-digestible carbohydrates: 7.5g /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 | GI: 70+ |
| GL: 15 per serving | GL: 20 per serving | GL: < 22 | GL: > 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.