Snacks and Sweets

SNACKS and SWEETS122020
GIName of product / foodGLUnitMass (g)Comments
Crackers. See CRACKERS AND SAVOURY BAKED PRODUCTS.
Dried fruit and bars. See FRUIT, DRIED, BARS AND ROLLS.
Ice creams and puddings. See PUDDINGS AND PUDDING TOPPINGS.
Biscuits, rusks, muffins, etc. See BISCUITS, RUSKS and SWEET BAKED PRODUCTS.
LowFutureLife Beauti bar*, Chocolate Brownie<101 bar40Low glycemic response; estimated GL; high sat fat
LowFutureLife Beauti bar*, French vanilla<101 bar40Low glycemic response; estimated GL; high sat fat
LowSugar free sweets, boiled, all flavours e.g. Amajoya, Navin's<53 sweets5GF
LowPeanuts**<51/2 mini packet20High fat, mainly beneficial fats
LowCashews**<52 level Tbs18High fat, mainly beneficial fats
LowFutureLife Smartbar, high protein, Lite, chocolate<51 bar40Tested by GI Science Lab
LowChocolate slab, sugar / sucrose free*<53 small blocks17High fat
LowFutureLife Smartbar, high protein, Lite, peanut butter<51 bar40Tested by GI Science Lab
LowNuts, mixed**<51/2 mini packet20Australlian GI; high fat, mainly beneficial fats
LowFutureLife Repair bar*, high protein, chocolate<51 bar50Very high in saturated fat
LowFutureLife Repair bar*, high protein, vanilla <51 bar50Very high in saturated fat
LowFutureLife Smart bar, high protein, peanut butter<51 bar50Tested by GI Science Lab
LowFutureLife Smart bar, high protein, chocolate<51 bar50Tested by GI Science Lab
LowChocolate slab, milk / plain* <53 small blocks17High fat
LowDates, chocolate / yoghurt coated<10326Estimated GIGF
LowCrisps / chips, potato** (similar to Simba, Willards)<101 packet36Australian GI, high fat
LowJust Popcorn, lower fat, popped<101.5 cups28GIFSA & DSAGF
LowPopcorn, homemade, popped<101.5 cups28Estimated GIGF
MediumJust Popcorn, lower fat, flavoured, popped<101.5 cups28Tested by GI Science Lab; GIFSA Sometimes Foods
MediumPeanuts & raisins**<101 mini packet40High fat; lower fat alternative to nuts alone
MediumRacefood date & cranberry Farbar*, Wedgewood<201 bar30Ideal for training
MediumCondensed milk, full cream<101 heaped tsp20Australian GIGF
MediumMarshmallows, plain<516Australian GI GF
MediumGranola or muesli bar**, AVERAGE<201 double bar40Estimated GI; high fat!
MediumCarob (chocolate substitute)<53 small blocks17Calculated GIGF
MediumBar One* or Mars Bar*<201 small 30USA GI; high fat
MediumTurkish delight<101 block20Estimated GI
HighLife Savers (sweets)<201/2 roll20Australian GIGF
HighCorn crisps** (similar to SA Fritos)<10 1 small packet25Average Australian & Canadian GI; high fat
HighSuper C, gums<301/2 small packet38GF
HighJelly beans<301/2 small packet38Australian GIGF
HighSuper C, sweets<201/2 roll201 sweet = GL of 2GF
HighPretzels, baked, flavoured*<301 packet45Australian 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.

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