Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.
Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.
VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).
Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.
Have DAIRY PRODUCTS everyday.
FOCUS ON FRUIT and a few NUTS for snacks in between meals.
Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
Use SALT SPARINGLY and limit salty foods.
A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.
The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.

Fresh Fruit

FRUIT, FRESH
GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Prickly pear, fresh	<5	2	200	Mexican GI GF
Low	Guavas, fresh	<5	1 average	77	Tested by GIFSA and GI Science Lab GF
Low	Lemon, fresh	<5	1 average	75	Estimated GI GF
Low	Cherries, fresh	<5	1/2 cup = 10	100	Australian GI GF
Low	Grapefruit, fresh	<5	1 half	110	GF
Low	Rhubarb, stewed, no sugar	<5	1/2 cup	125	Estimated GI; note the low GL GF
Low	Apricot, fresh	<5	3	105	Montignac GI GF
Low	Apple, fresh	<10	1 medium	120	Average GI of 6 studies GF
Low	Pear, fresh	<10	1 medium	165	GF
Low	Plum, fresh	<5	2 medium	100	GF
Low	Berries, fresh or frozen - blackberry, raspberry, youngberry	<10	1 cup	125	Estimated GI GF
Low	Gooseberries, fresh or frozen	<5	1 cup	100	Estimated GI GF
Low	Pomegranate	<10	1 medium	100	Estimated GI GF
Low	Strawberries, fresh	<5	1 punnet	250	Australian GI GF
Low	Orange, fresh, peeled	<10	1 medium	200	GF
Low	Peach, fresh	<10	1 medium	150	GF
Low	Granadilllas, fresh	<10	4	100	Estimated GI GF
Low	Nectarine, fresh	<10	1 medium	150	Australian GI GF
Low	Fruit salad, fresh	<10	1/2 cup	150	Calculated GI; average values GF
Low	Grapes, fresh	<10	1 small bunch	110	World average GI GF
Low	Mango, fresh, peeled, no pip	<30	1	300	World average GI GF
Low	Blueberries, fresh / frozen	<10	1 cup	125	GF
Low	Kiwi fruit, fresh	<5	1	70	World average GI GF
Intermediate	Banana, fresh, ripe	<20	1 medium	100	GF
Intermediate	Papaya or papino or pawpaw, fresh	<10	1 cup cubed	150	GF
Intermediate	Pineapple, fresh	<10	2 x 1 cm rings	80	GF
Intermediate	Spanspek or Rock melon, fresh	<20	1 cup cubed	200	Australian GI GF
Intermediate	Watermelon, fresh	<20	1 x 3 cm slice	200	GF

Dried Fruit and Fruit Bars

FRUIT, DRIED, BARS and ROLLS
GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Mixed fruit salad, dried, Safari	<5	3 fruit halves	30	Calculated GI
Low	Apple rings, dried, Safari	<10	5 rings	25	GI based on Australian value
Low	Prunes, dried, Safari	<10	3 prunes	30	GI based on USA prunes and plums
Low	Goji berries, dried	<5	1 heaped Tbs	16	Estimated GI
Low	Apricots, dried, Safari	<5	6 halves	24	Based on average Australian & Canadian GI values
Low	Fruit bar, apricot, Just Fruit, Safari	<10	1 bar	32	GI Foundation SA - Endorsed
Low	Fruit bar, mango, Just Fruit, Safari	<10	1 bar	32	GI Foundation SA - Endorsed
Low	Fruit roll, apricot, sweetened, Safari	<20	1/2 roll	40	Tested by NICUS
Low	Fruit bar, berry, Just Fruit, Safari	<10	1 bar	32	GI Foundation SA - Endorsed
Low	Fruit bar, peach, Just Fruit, Safari	<10	1 bar	32	GI Foundation SA Endorsed
Low	Fruit roll, berry, no added sugar, Safari	<10	1/2 roll	40	Tested by NICUS
Low	Fruit Break (fruit & cereal) bar, berry, Safari	<10	1 bar	35	Tested by GI Science Lab
Low	Pears, dried, Safari	<10	2 halves	30	Australian GI
Low	Mango, dried, Safari	<10	4 strips	24
Low	Cranberries, dried, unsweetened	<10	1 heaped Tbs	16	Estimated GI
Low	Fruit bar, mixed fruit, Montagu	<10	1 bar	33
Low	Fruit roll, guava, sweetened, Safari	<20	1/2 roll	40	Estimated GI
Low	Dates, chocolate / yoghurt coated	<10	3	26	Estimated GI
Low	Dried fruit flakes, no sugar added, Safari	<20	1 mini packet	30	Calculated from GI values of sugar free dried fruit rolls GF
Low	Cling peaches, dried, Safari	<10	2 halves	25	Tested by NICUS
Low	Dates, dried	<10	3	21	Average GI of 3 SA brands
Low	Figs, dried	<10	2 halves	30	Estimated GI
Intermediate	Fruit roll, mango, sweetened, Safari	<20	1/2 roll	40	Estimated GI
Intermediate	Sultanas	<10	1 heaped Tbs	15.7
Intermediate	Fruit roll, peach, no sugar added, Safari	<20	1/2 roll	40	Estimated GI from minced dried cling peaches GF
Intermediate	Dried fruit, cake mix	<20	3 Tbs	27	Calculated GI
Intermediate	Minced fruit, dried or fruit dainties, sugared	<20	1 serving	30	Estimated GI
Intermediate	Cranberries, dried, sweetened	<20	1 heaped Tbs	20	Australian GI
Intermediate	Fruit roll, dried, peach, sweetened, Safari	<20	1/2 roll	40	Estimated GI from minced dried peaches and sugar
Intermediate	Currants	<10	1 heaped Tbs	15.6	Estimated GI
Intermediate	Raisins	<10	1 heaped Tbs	16

Fruit Juices

FRUIT JUICES and JUICES
GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Lemon juice, fresh	<5	2 Tbs	30	Estimated GI GF
Low	Peartiser, sparkling pear juice	<10	1 small bottle	275	GI Foundation SA - Endorsed GF
Low	Wilde pressed apple juice, Rhodes	<20	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Appletiser, sparkling apple juice	<10	1 small bottle	275	GI Foundation SA - Endorsed GF
Low	Passion fruit juice, Ceres	<20	1 small box	200	Grape stretching juice GF
Low	Harrismith apple juice, Sir Fruit	<20	1 bottle	250	GI Foundation SA - Endorsed GF
Low	Sparkling apple juice, Liquifruit	<20	1 tin	250	GI Foundation SA - Endorsed GF
Low	Wilde pressed ruby grapefruit juice, Rhodes	<10	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Apple juice, diluted, Ceres	<10	1 tetra pack	200	GI Foundation SA - Endorsed GF
Low	Spiced apple juice, Sir Fruit	<10	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Wilde pressed orange juice, Rhodes	<10	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Apple fruit juice, Rhodes	<10	1 small box	200	GI Foundation SA - Endorsed GF
Low	Cranberry & ginger juice, Sir Fruit	<10	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Orange juice, freshly squeezed	<20	1 small glass	250	Canadian GI GF
Low	Pineapple juice, Ceres	<20	1 small box	200	Grape stretching juice GF
Low	Apple juice, clear, Liquifruit	<20	1 small box	250	Pure apple juice; GIFSA & DSA GF
Low	Grapefruit juice, freshly squeezed	<20	1 small glass	250	GF
Low	Peach & orange juice, Liquifruit	<20	1 small box	250	GI Foundation SA - Endorsed GF
Low	Apple & raspberry juice, diluted, Ceres	<10	1 tetra pack	200	GI Foundation SA - Endorsed GF
Low	Peach fruit juice blend, Rhodes	<20	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Apple juice, Ceres	<20	1 small box	200	Pure apple juice; GI Foundation SA - Endorsed GF
Low	Ruby grapefruit fruit juice blend, Rhodes	<20	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Mango fruit juice blend, Rhodes	<20	1 small box	200	GI Foundation SA - Endorsed GF
Low	Pomegranate juice	<30	1 small glass	250	Australian GI GF
Low	Junglevite Juice (powder)	<20	1 sml glass rtd	250	No more than 500 ml per day - high in fructose GF
Low	Mango & orange juice, Liquifruit	<20	1 small box	250	GI Foundation SA - Endorsed GF
Low	Raspberry & rooibos juice, Sir Fruit	<10	1 small glass	250	GI Foundation SA - Endorsed GF
Low	Secrets of the valley fruit juice, Ceres	<20	1 small box	200	GI Foundation SA - Endorsed GF
Low	Strawberry & banana fruit juice blend, Rhodes	<10	1 small box	200	GI Foundation SA - Endorsed GF
Intermediate	Marula Mania, Liquifruit	<20	1 small box	250	Grape stretching juice GF
Intermediate	Whispers of summer, Ceres	<20	1 small box	200	Grape stretching juice GF
Intermediate	Apricot juice, Liquifruit	<20	1 small box	250	Grape stretching juice GF
Intermediate	Breakfast punch, Liquifruit	<20	1 small box	250	Grape stretching juice GF

Tinned Fruit

FRUIT, TINNED
GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Guava halves, tinned in fruit juice, Rhodes	<10	1/3 tin	140	GI Foundation SA - Endorsed,
Low	Grapefruit segments, tinned in fruit juice, Rhodes	<5	1/3 tin	140	GI Foundation SA - Endorsed
Low	Guava halves, tinned in fruit juice, Koo Lite	<5	1/3 tin	140	GI Foundation SA - Endorsed
Low	Pie apples, tinned, unsweetened	<10	1/2 tin	200	GI Foundation SA - Endorsed,
Low	Pineapple, tinned in pineapple juice, Rhodes	<10	1/3 tin	141	GI Foundation SA - Endorsed,
Low	Pear halves, tinned in fruit juice, Koo Lite	<10	1/3 tin	140	GI Foundation SA - Endorsed,
Low	Fruit cocktail, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GI Foundation SA - Endorsed
Low	Peach slices, tinned in fruit juice, Rhodes	<10	1/3 tin	140	GI Foundation SA - Endorsed
Low	Fruit cocktail, tinned in fruit juice, Koo Lite	<10	1/3 tin	140	GI Foundation SA - Endorsed
Low	Peach slices, tinned in fruit juice, Koo Lite	<10	1/3 tin	140	GI Foundation SA - Endorsed
Intermediate	Peach, tinned in syrup	<20	1/4 tin	100	Canadian GI
Intermediate	Apricot, tinned in syrup	<20	1/4 tin	100	Montignac GI
Intermediate	Pineapple, tinned in syrup	<20	1/4 tin	100
High	Litchi, tinned in syrup	<20	1/4 tin	100	Chinese GI

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.