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:

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.