Porridge Products

PORRIDGES122020
GIName of product / foodGLUnitMass (g)Comments
LowMultivite instant porridge, vanilla, Nhlayisa Nutri Solution, dry* (or with water)<101/2 cup50Soya, maize & sorghum based porridge; GIFSA
LowSorghum porridge, acid added (Ting)<101 cup250Traditional African foodGF
LowOats, rolled, thick flake, cooked, Afya<101 cup220GIFSA
LowAmandla Plus cereal, instant porridge, dry* (or with water)<201/2 cup50Instant maize & soya porridge; Tested by GI Science Lab
LowFutureLife Zero Smart food, dry (or with water)<10100 ml40Tested by GI Science LabGF
Low"Krummelpap", mieliemeal porridge or phutu, crumbly, cooled (sifted & unsifted)<201/2 cup70Note the 1/2 cup servingGF
LowMieliemeal porridge / phutu, crumbly, cooled (sifted & unsifted)<201/2 cup70Note the 1/2 cup servingGF
LowMieliemeal porridge / phutu, stiff, cooled (sifted & unsifted)<201/2 cup125Note the 1/2 cup servingGF
LowOats, Tiger, cooked <101 cup220GIFSA & DSA
LowSimple Truth whole grain cereal, High protein, chocolate, dry* (or with water)<201/2 cup50Estimated GI; GIFSA & DSA
LowSimple Truth Whole grain cereal, High protein, original, dry* (or with water)<201/2 cup50GIFSA & DSA
LowOats, Jungle, cooked<201 cup220GIFSA & DSA
LowOats, Jungle, flavoured e.g. banana, cooked<201 cup 220GIFSA & DSA
LowFutureLife High energy, Smart food, chocolate, dry* (or with water)<201/2 cup50GF
LowFutureLife High energy, Smart food (original, banana, strawberry), dry* (or with water)<201/2 cup50GF
LowMealiemeal porridge, stone ground, cooked, hot or cold, Afya<203/4 cup100GIFSA GF
LowOats, traditional quick cooking, Bokomo, cooked*<201 cup220GIFSA & DSA
LowFutureLife, High Protein, Smart food, chocolate, dry* (or with water)<203/4 cup75GF
LowFutureLife, High Protein, Smart food, original, dry* (or with water)<203/4 cup75Estimated GIGF
LowOats, instant, flavoured (e.g. mixed berries)*, Jungle (box)<201/2 cup40GIFSA & DSA
LowOats, instant, original*, Jungle (box)<201/2 cup40GIFSA & DSA
LowOats-so-easy, original*, Jungle (sachet)<201 sachet50
LowOats, Morning, Nature's Source, cooked*<201 cup220GIFSA & DSA
LowPlus, high protein porridge, chocolate, Jungle<201/2 cup50Tested by GI Science Lab
LowPlus, high protein porridge, original, banana, strawberry, Jungle<201/2 cup50Tested by GI Science Lab
LowSemolina or Taystee wheat, cooked<101/2 cup150Indian GI
MediumPlaza instant porridge, maize / soya, dry (or with water)<201/2 cup50GF
MediumFutureLife Smart oats, all flavours, dry (or with water)<201/2 cup50GIFSA Sometimes Foods
MediumNutri Foods, instant maize porridge, all flavours, Zesto group<20½ cup50GIFSA Active FoodsGF
MediumMabela, coarse, cooked, hot, no sugar, King Korn<201 cup220Lower GI with milkGF
MediumPlaza instant porridge, sorghum / soya, dry (or with water)<201/2 cup50GF
MediumOats, instant, plain*, Bokomo (box)<201/2 cup50Lower GI with milk; GIFSA Ative Foods
MediumSorghum porridge, stone ground, cooked, Afya<20¾ cup100GIFSA Active FoodsGF
HighMabela porridge, fine, cooked, hot, no sugar, King Korn<201 cup260Lower GI with milkGF
HighOats, instant, traditional, flavoured*, Bokomo (sachet)<201 sachet50Lower GI with milk
High"Krummelpap", mieliemeal porridge or phutu, crumbly, hot, (sifted or unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk / sour milkGF
HighMieliemeal porridge / phutu, crumbly, hot (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk / sour milkGF
HighMieliemeal porridge / phutu, stiff, hot, (sifted and unsifted)<201/2 cup125Note the 1/2 cup serving; lower GI with milk / sour milkGF
HighSorghum porridge, fermented (Ting)<201 cup250Lower GI with milk / sour milkGF
HighMorvite porridge, strawberry, Jungle, dry (or with water)<301/2 cup45Note the high GL; lower GI with milk / sour milkGF
HighMieliemeal porridge or phutu, soft, hot, no sugar (sifted or unsifted)<301 cup250Note the high GL; lower GI with milk / sour milkGF
HighMorvite porridge, original, Jungle, dry (or with water)<301/2 cup45Note the high GL; lower GI with milk / sour milkGF
HighOats-so-easy, flavours*, Jungle>301 sachet50Chocolate, Caramel & Blueberry

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.

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