Dairy Products

DAIRY
GIName of product / foodGLUnitMass (g)Comments
LowMilk, medium fat or 2%*<51 cup250 GF
LowYoghurt, low fat, sugar free<51 small tub175Australian GI
LowYoghurt, plain, low fat (Average)<51 small tub175Average GI GF
LowYoghurt, plain, medium fat, Bonlé<51 small tub175GIFSA Endorsed GF
LowYoghurt, plain, fat free, Nutriday Zero, Danone<5100 ml100GIFSA Endorsed
LowYoghurt, black cherry (fruit), fat free, Fabulite, Parmalat<51 small tub100GIFSA Endorsed tested by NICUS
LowButtermilk** <51 cup250Mostly full cream in SA; check labels; high fat GF
LowMilk, full cream**<51 cup250High fat GF
LowYoghurt, black cherry, low fat, Bonlé<101 small tub175GIFSA Endorsed
LowYoghurt, peach, low fat, Bonlé<101 small tub175GIFSA Endorsed
LowMilk, skim or fat free<51 cup250 GF
LowYoghurt, granadilla, medium fat, sweetened, Bonlé<101 small tub175GIFSA Endorsed
LowYoghurt, plain, fat free, Fabulite, Parmalat<101 small tub175GIFSA Endorsed; tested by NICUS GF
LowYoghurt, strawberry, low fat, Bonlé <101 small tub175GIFSA Endorsed
LowYoghurt, fruit, low fat, sweetened, average<201 small tub175World average GI
LowYoghurt, muesli, medium fat, Bonlé<101 small tub175GIFSA Endorsed
LowYoghurt, toffee, medium fat, Bonlé <101 small tub175GIFSA Endorsed
LowYoghurt, vanilla, medium fat, Bonlé<101 small tub175GIFSA Endorsed
LowCustard, egg, homemade (low fat milk, egg and sugar)*<101/2 cup125Australian GI GF
LowYoghurt, vanilla (smooth), fat free, Fabulite, Parmalat<51 small tub100GIFSA Endorsed
LowCustard, Ultramel Zero, Danone<51/2 cup125GIFSA Endorsed GF
LowSoya milk (whole soya) with maltodextrin*<101 cup250Average values GF
LowCustard, homemade (low fat milk, custard powder and sugar)<101/2 cup 125Australian GI
LowYoghurt, black cherry, low fat, Honeydew<101 small tub100GIFSA Endorsed
LowYoghurt, vanilla, medium fat, Honeydew<51 small tub100GIFSA Endorsed
LowIce cream, lite, vanilla, Country Fresh - DairyMaid<10125 ml60GIFSA Endorsed GF
LowSoya milk powder, low fat (whole soya)*<101 cup250Tested by GI Science Lab GF
LowIce cream, Dialicious - DairyMaid<103 scoops75GIFSA Endorsed GF
LowIce cream, low fat*<103 scoops75Average nutritional values
LowSoy yoghurt, flavoured<201 small tub125Australian GI
LowYoghurt, strawberry (fruit), fat free, Fabulite, Parmalat<51 small tub100GIFSA Endorsed; tested by NICUS
IntyermediateCondensed milk, full cream<101 heaped tsp20Australian GI GF
IntyermediateIce cream, regular** e.g. Country Fresh vanilla<203 scoops75High fat
HighRice milk<301 cup250Average GI; note the high GL GF

Dairy Based Beverages

DAIRY BASED BEVERAGES
GIName of product / foodGLUnitMass (g)Comments
LowHot chocolate powder, skinny, Nomu, dry (or with water)<51 heaped tsp6Low glycemic reponse; GIFSA Endorsed GF
LowDrinking yoghurt, apple and raspberry (flavoured), fat free, Gero<51 bottle300GIFSA Endorsed
LowDrinking yoghurt, exotic berries (flavoured), fat free, Gero<51 bottle300GIFSA Endorsed
LowDrinking yoghurt, strawberry (flavoured), fat free, Gero<51 bottle300GIFSA Endorsed
LowDrinking yoghurt, vanilla & cranberry (flavoured), fat free, Gero<51 bottle300GIFSA Endorsed
LowFlavoured milk, sugar free, medium fat* (average)<101 bottle300
LowFrappe powder, Shloop, all flavours (50 g powder in 300 ml water)<51 tall glass rtd50Tested by GI Science Lab
LowHot chocolate, skinny, Nomu, in skim milk <56g + 250ml256Calculated values GF
LowChocolate milk, sweetened, medium fat* e.g. Steri Stumpie<201 bottle300Ideal for carbo-loading
LowFlavoured milk, sweetened, medium fat* (average)<201 bottle300Average GI
LowNesquik, strawberry, Nestlé, in medium fat milk*<101 small glass rtd262Australian GI GF
LowMilo, in medium fat milk* (no sugar added)<101 cup rtd258Australian GI
LowFutureLife / Clover Smart Drink*, milk chocolate flavoured<101 bottle250GIFSA Endorsed (tested by GI Science Lab)
LowFutureLife / Clover Smart Drink*, vanilla-caramel, strawberry-banana<101 bottle250GIFSA Endorsed (tested by GI Science Lab)
LowNesquik, chocolate, in low fat milk*, Nestlé<101 small glass rtd262Australian GI GF
LowDanUp Multigrain & yoghurt blend, vanilla, banana, Danone<101 serving225
LowMilo, ready to drink*, tetrapack, Nestlé<201 box200
LowMilo, powder, Nestlé<52 heaped tsp8
LowNesquik, chocolate, powder, Nestlé<102 heaped tsp12Australian GI GF
IntermediateNesquik, strawberry, powder, Nestlé<102 heaped tsp12Australian GI GF

Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.