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)

Fat: No added fat (fresh, frozen and vegetable juice)

1g/100ml (vegetable juice)

2g/100g (canned, ready to eat vegetable salads and pickled)
Fat: No added fat (fresh and frozen)

1g/100ml (vegetable juice)

2g/100g (canned, ready to eat vegetable salads and pickled)
Fat: No added fat (fresh and frozen)

1g/100ml (vegetable juice)

2g/100g (canned, ready to eat vegetable salads and pickled)
Fat: No added fat (fresh and frozen)

1g/100ml (vegetable juice)

2g/100g (canned, ready to eat vegetable salads and pickled)
Saturated Fat: 0.5g/100ml (vegetable juice)

1g (canned, ready to eat vegetable salads and pickled vegetables)
Saturated Fat: 0.5g/100ml (vegetable juice), 1g (canned, ready to eat vegetable salads and pickled vegetables)Saturated Fat: 0.5g/100ml (vegetable juice), 1g (canned, ready to eat vegetable salads and pickled vegetables)Saturated Fat: 0.5g/100ml (vegetable juice)

1g (canned, ready to eat vegetable salads and pickled vegetables)
Trans fats: 0.1g/100g/mlTrans fats: 0.1g/100g/mlTrans fats: 0.1g/100g/mlTrans fats: 0.1g/100g/ml
Mono-unsaturated fats: At least 10% of total fat (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)Mono-unsaturated fats: At least 10% of total fat (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)Mono-unsaturated fats: At least 10% of total fat (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)Mono-unsaturated fats: At least 10% of total fat (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)
Cholesterol: 0mg (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)Cholesterol: 0mg (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)Cholesterol: 0mg (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)Cholesterol: 0mg (vegetable juice, canned, ready to eat vegetable salads and pickled vegetables)
Sodium: no added sodium (frozen and dried), 120mg/100g (Vegetable juice), 200mg/100g (canned vegetables in sauce and ready to eat vegetable salads), 1000 mg/100g (pickled vegetables)Sodium: no added sodium (frozen and dried), 120mg/100g (Vegetable juice)

400mg/100g (canned vegetables in sauce and ready to eat vegetable salads)

1000 mg/100g (pickled vegetables)
Sodium: no added sodium (frozen and dried), 120mg/100g (Vegetable juice)

500mg/100g (canned vegetables in sauce and ready to eat vegetable salads), 1000 mg/100g (pickled vegetables)
Sodium: N/A
Fibre: InherentFibre: InherentFibre: InherentFibre: Inherent
Protein: N/AProtein: N/AProtein: N/AProtein: N/A
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates: 0g (fresh, frozen and dried)

10g in total/100g (vegetable juice, canned vegetables in sauce and tomato based pasta sauces, as well as pickled vegetables)
Sugar alcohols and non-digestible carbohydrates: 0g (fresh, frozen and dried)

10g in total/100g (vegetable juice, canned vegetables in sauce and tomato based pasta sauces, as well as pickled vegetables)
Sugar alcohols and non-digestible carbohydrates: 0g (fresh, frozen and dried)

10g in total/100g (vegetable juice, canned vegetables in sauce and tomato based pasta sauces, as well as pickled vegetables)
Sugar alcohols and non-digestible carbohydrates: 0g (fresh, frozen and dried)

10g in total/100g (vegetable juice, canned vegetables in sauce and tomato based pasta sauces, as well as pickled vegetables)
Caffeine: 0mgCaffeine: 0mgCaffeine: 0mgCaffeine: 0mg
GI: 0-40GI: 0 - 55GI: 56-69GI: 70+
GL per serving: 5

GL per serving: 5GL per serving: 5GL per serving: 5

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.