Endorsement Specifications: Vegetable Based Foods
VEGETABLES | 122020 | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments | |
Potato, mashed, microwaved, roasted and salad. See STARCHES. | ||||||
Sweet corn, fresh, frozen or tinned, cooked. See STARCHES. | ||||||
Sweet potato, orange or white flesh, baked or cooked. See STARCHES. | ||||||
Vegetable soups. See MEALS. | ||||||
Low | Braai relish, tinned, Miami | <5 | 1/4 tin | 100 | Low glycemic response; calculated GL | |
Low | Tomato and onion mix, gourmet, tinned, Miami | <5 | 1/4 tin | 100 | Low glycemic response; calculated GL | GF |
Low | Tomato, fresh | <5 | 1 medium | 120 | GF | |
Low | Carrots, raw | <5 | 2 carrots | 120 | Romanian GI | GF |
Low | Asparagus fresh and tinned | <5 | 8 spears | 200 | Estimated GI | GF |
Low | Celery | <5 | 1 stick | 40 | Estimated GI | GF |
Low | Cucumber | <5 | 1/4 English | 125 | Estimated GI | GF |
Low | Lettuce, shredded | <5 | 1 cup | 80 | Estimated GI | GF |
Low | Mushrooms, Denny (and others) | <5 | 1 cup | 70 | Estimated GI; GIFSA & DSA | GF |
Low | Peppers, green, yellow, red, sweet | <5 | half | 80 | Estimated GI | GF |
Low | Radishes | <5 | 5 | 100 | Estimated GI | GF |
Low | Rocket leaves | <5 | One handful | 20 | Estimated GI | GF |
Low | Sauerkraut | <5 | 1/2 cup | 100 | Estimated GI | GF |
Low | Pickles | <5 | 1 medium | 20 | Calculated GI | GF |
Low | Peppers, Jalapeno or Mediterranean | <5 | 5 peppers | 50 | Calculated GI | GF |
Low | Aubergines | <5 | 1 medium | 250 | Estimated GI | GF |
Low | Baby marrows | <5 | 3 | 120 | Estimated GI | GF |
Low | Brinjals | <5 | 1 medium | 250 | Estimated GI | GF |
Low | Broccoli | <5 | 1 cup | 100 | Estimated GI | GF |
Low | Brussel sprouts | <5 | 1 cup | 100 | Estimated GI | GF |
Low | Cabbage, shredded | <5 | 1 cup | 80 | Estimated GI | GF |
Low | Cauliflower | <5 | 1 cup | 100 | Estimated GI | GF |
Low | Courgettes | <5 | 3 | 120 | Estimated GI | GF |
Low | Eggplant | <5 | 1 medium | 250 | Estimated GI | GF |
Low | Gem squash | <5 | 1 | 80 | Estimated GI | GF |
Low | Kohlrabi | <5 | 1/2 cup | 100 | Estimated GI | GF |
Low | Marrows, baby | <5 | 1/2 cup | 100 | Estimated GI | GF |
Low | Okra (bhindi) | <5 | 3 | 75 | Estimated GI | GF |
Low | Onions, cooked | <5 | 1/2 medium | 75 | Estimated GI | GF |
Low | Patty pans | <5 | 4 | 100 | Estimated GI | GF |
Low | Salad, tossed (lettuce, tomato, pepper, carrot), no dressing | <5 | 1 cup | 100 | Estimated GI | GF |
Low | Spinach, creamed (with cream)** | <5 | 1/2 cup | 90 | Estimated GI; high fat | GF |
Low | Spinach or Swiss chard, cooked | <5 | 1/2 cup | 110 | Estimated GI | GF |
Low | Spring onions | <5 | 4 spr. onions | 12 | Estimated GI | GF |
Low | Zucchini | <5 | 3 | 120 | Estimated GI | GF |
Low | Artichokes | <5 | 1 | 90 | Estimated GI | GF |
Low | Coleslaw, commercial*** | <10 | 1/2 cup | 150 | Estimated GI; very high fat | |
Low | Green beans, cooked | <5 | 1/2 cup | 85 | GF | |
Low | Leeks | <5 | 1 | 60 | Estimated GI | GF |
Low | Spinach, creamed (with white sauce)* | <5 | 1/2 cup | 90 | Estimated GI | |
Low | Waterblommetjies | <5 | 1 cup | 100 | Estimated GI | GF |
Low | Peas, green, fresh or frozen, cooked | <5 | 1/2 cup | 90 | Canadian GI | GF |
Low | Beetroot salad | <5 | 1/2 cup | 100 | Estimated GI | GF |
Low | Peas and carrots, cooked | <5 | 1/2 cup | 85 | Calculated GI | GF |
Low | Butternut, cooked | <5 | 1/2 cup | 105 | Australian GI | GF |
Low | Hubbard squash (winter squash), cooked | <5 | 1/2 cup | 105 | Australian GI | GF |
Low | Green beans, tinned | <5 | 1/2 cup | 85 | Australian GI | GF |
Low | Carrots, cooked | <5 | 1/2 cup | 80 | World average GI | GF |
Low | Snap or sugar peas or mange-tout or peas in pod, raw | <5 | 1/2 cup | 80 | Estimated GI | GF |
Medium | Broad beans, frozen and microwaved | <5 | 1/2 cup | 80 | Australian GI | GF |
Medium | Beetroot, cooked | <5 | 1 medium | 90 | Canadian GI | GF |
Medium | Marog or imfino or wild spinach or beetroot leaves, cooked | <10 | 1/2 cup | 110 | Wild SA spinach | GF |
High | Green beans, with potato* | <10 | 1/2 cup | 100 | Note the lower GL due to the green beans | GF |
High | Turnips, cooked | <5 | 1/2 cup | 90 | Note the low GL | GF |
High | Parsnips, cooked | <20 | 1/2 cup | 90 | Canadian & Australian GI average | GF |
High | Pumpkin, cooked | <5 | 1/2 cup | 105 | Note the low GL | GF |
Compiled by Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)
References:
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2. Bowman BA, Forbes AL, White JS and Glinsmann WH. Introduction (to fructose). Am J Clin Nutr 1993; 58: 721S – 723S.
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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.