Starch Products


GIName of product / foodGLUnitMass (g)Comments
LowBarley, pearled, cooked e.g. Imbo<103/4 cup115GI Foundation SA endorsed
LowPasta, durum wheat, long and short shapes, cooked<201 cup120GI ranges from 38 - 61; world average
LowPasta la Vita, all shapes<203/4 cup90GI Foundation SA endorsed
LowPearled wheat or stampkoring or wheat rice or whole wheat kernels, cooked e.g. Imbo<103/4 cup115GI Foundation SA endorsed
LowSamp, cooked, cooled<101/2 cup100 GF
LowSorghum porridge, acid added (Ting)<201 cup250Traditional African food GF
LowCassava, Kenyan, cooked<201/2 cup100Kenyan GI GF
LowSoba noodles, cooked <201 cup120Australian GI GF
LowCorn / sweet corn, whole kernels, frozen, cooked<101/2 cup80Canadian GI GF
LowBulgur cracked or crushed wheat, cooked<101/2cup80Canadian GI
LowBarley, cracked or crushed, cooked<101/2 cup80Wolever et al (Tunisia)
Low"Krummelpap", mieliemeal porridge or phutu, crumbly, cooled (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving GF
LowMieliemeal porridge or phutu, stiff, cooled (sifted & unsifted)<201/2 cup125Note the 1/2 cup serving GF
LowSorghum, whole, cooked<203/4 cup128Estimated GI GF
LowGnocchi<201/2 cup83Italian GI
LowSalad, samp & bean, Werda<201/4 packet100
LowSpekko Brown rice, cooked<201 cup140GI Foundation SA endorsed , GF
LowFazl basmati rice, raw<2050 ml40GI Foundation SA endorsed , GF
LowGreen mielie (whole cob 250g, kernels 165g)<201 mielie165World average GI GF
LowMacaroni or short pasta shapes, durum wheat, Puccini, cooked<203/4 cup90SA values
LowPotato, Carisma, low GI, cooked<101 medium100GI Foundation SA endorsed , GF
LowQuinoa, cooked<201/2 cup80 GF
LowSweet corn, fresh (whole cob 165g, kernels 95g)<101 cob95World average GI GF
LowAmadumbe<201/2 medium150Estimated GI GF
LowBrown rice, Old Millstream, Tastic Nature's, cooked<201 cup140 GF
LowBuckwheat, cooked <201/2 cup85Canadian GI GF
LowSweet potato, white flesh, purple skin, baked / cooked<201/2 medium150GI ranges from 45 - 54, depending on season GF
LowSpekko long grain white rice, parboiled, Americano, cooked<204/5 cup120GI Foundation SA endorsed , GF
LowWild rice, cooked<201 cup140Australian GI GF
LowSpekko white long grain Basmati rice, India Gate, cooked<203/4 cup94GI Foundation SA endorsed, GF
LowSpaghetti or long pasta shapes, durum wheat, cooked<201 cup120SA values
LowWhite rice, long grain, parboiled, Spekko, cooked<204/5 cup120GI Foundation SA endorsed, GF
IntermediateSpekko Jasmine brown rice, Thai Royal Umbrella, cooked<201/2 cup70 GF
IntermediateBuckwheat noodles, cooked<101/2 cup74Australian GI GF
IntermediatePotato, Nicola (Mediterranean), cooked<101 medium100Australian GI GF
IntermediateSalad, African wheat, Werda<201/4 packet100
IntermediateBasmati rice, Tastic, cooked<303/4 cup123 GF
IntermediatePotato, baby or new, cooked<203100 GF
IntermediateCouscous, durum wheat or bulgar, cooked<201/3 cup64Australian GI; note the 1/3 cup serving
IntermediateArborio or risotto rice, cooked<201/2 cup75Australian GI GF
IntermediateSamp and beans, cooked<201/2 cup100 GF
HighGreen beans and potato, cooked*<201 cup200Note the lower GL due to the vegetable
HighJasmine rice, Spekko, cooked<201/2 cup83 GF
HighPasta, homemade with wheat, cake, corn or rice flour, cooked<203/4 cup90Estimated GI; lower GI with legume flour
HighPotato salad, commercial***<201/2 cup150Estimated GI, very high fat
HighTwo-minute noodles, South African**, cooked<301/2 packet77High fat. High GI , except if made from durum wheat
HighMashed potato, made with full cream milk and butter*<201/2 cup125SA tested by ARP Walker, 1984 GF
HighMillet, cooked<303/4 cup120 GF
HighPolenta, cooked<201/2 cup110Average GI GF
HighRice noodles, cooked<303/4 cup135Average GI GF
High"Krummelpap", mieliemeal porridge or phutu, crumbly, hot (sifed & unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk / sour milk GF
HighMieliemeal porridge / phutu, crumbly, hot (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk / sour milk GF
HighMieliemeal porridge or phutu, stiff, hot (sifted & unsifted)<201/2 cup125Note the 1/2 cup serving; lower GI with milk / sour milk GF
High"Slap" chips or French fries***<3010 chips100Very high fat GF
HighRice and corn pasta, (Ris'O'Mais), Orgran<203/4 cup90Australian GI; 90% rice flour GF
HighSweet potato, orange flesh, baked or cooked<201/2 medium150Australian GI GF
HighCorn pasta, gourmet natural, Orgran<203/4 cup90Australian GI; 89% maize and rice flour GF
HighSorghum porridge, fermented (Ting)<201 cup250Lower GI with milk / sour milk GF
HighPotato, microwaved<201 medium100 GF
HighPotato, baked <301 medium100 GF
HighPotato, roasted without fat<201 medium100 GF
HighSmash, instant mashed potato, ready-to-eat*<201/2 cup125High fat due to added milk & margarine
HighSamp, cooked, hot<301/2 cup100 GF
HighJasmine rice, cooked<301/2 cup83World average GI GF
HighPolenta, cooked, frozen & defrosted<301/2 cup110 GF
HighSago pearls, uncooked<40125 ml80Estimated 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.