Vegetables

VEGETABLES
GIName of product / foodGLUnitMass (g)Comments
Braai relish, tinned, Miami<51/4 tin100Low glycemic response; calculated
Tomato and onion mix, gourmet, tinned, Miami<51/4 tin100Low glycemic response; calculated Gi
LowTomato, fresh<51 medium120
LowCarrots, raw<52 carrots120Romanian GI
LowAsparagus fresh and tinned<58 spears200Estimated GI
LowCelery<51 stick40Estimated GI
LowCucumber <51/4 English125Estimated GI
LowLettuce, shredded<51 cup80Estimated GI
LowMushrooms, Denny (and others)<51 cup70Estimated GI;
LowPeppers, green, yellow, red, sweet<5half80Estimated GI
LowRadishes<55100Estimated GI
LowRocket leaves<5One handful20Estimated GI
LowSauerkraut<51/2 cup100Estimated GI
LowPickles<51 medium20Calculated GI
LowPeppers, Jalapeno or Mediterranean<55 peppers50Calculated GI
LowAubergines<51 medium250Estimated GI
LowBaby marrows<53120Estimated GI
LowBrinjals<51 medium250Estimated GI
LowBroccoli<51 cup100Estimated GI
LowBrussel sprouts<51 cup100Estimated GI
LowCabbage, shredded<51 cup80Estimated GI
LowCauliflower <51 cup100Estimated GI
LowCourgettes<53120Estimated GI
LowEggplant<51 medium250Estimated GI
LowGem squash<5180Estimated GI
LowKohlrabi<51/2 cup100Estimated GI
LowMarrows, baby<51/2 cup100Estimated GI
LowOkra (bhindi)<5375Estimated GI
LowOnions, cooked<51/2 medium75Estimated GI
LowPatty pans<54100Estimated GI
LowSalad, tossed (lettuce, tomato, pepper, carrot), no dressing<51 cup100Estimated GI
LowSpinach, creamed (with cream)**<51/2 cup90Estimated GI; high fat
LowSpinach or Swiss chard, cooked<51/2 cup110Estimated GI
LowSpring onions<54 spr. onions12Estimated GI
LowZucchini<53120Estimated GI
LowArtichokes<5190Estimated GI GF
LowColeslaw, commercial***<101/2 cup150Estimated GI; very high fat
LowGreen beans, cooked<51/2 cup85
LowLeeks<5160Estimated GI
LowSpinach, creamed (with white sauce)*<51/2 cup90Estimated GI
LowWaterblommetjies<51 cup100Estimated GI
LowPeas, green, fresh or frozen, cooked<51/2 cup90Canadian GI
LowBeetroot salad <51/2 cup100Estimated GI
LowPeas and carrots, cooked<51/2 cup85Calculated GI
LowButternut, cooked<51/2 cup105Australian GI
LowHubbard squash (winter squash), cooked<51/2 cup105Australian GI
LowGreen beans, tinned<51/2 cup85Australian GI
LowCarrots, cooked<51/2 cup80World average GI
LowSnap or sugar peas or mange-tout or peas in pod, raw <51/2 cup80Estimated GI
Intermedi-ateBroad beans, frozen and microwaved<51/2 cup80Australian GI
Intermedi-ateBeetroot, cooked <51 medium90Canadian GI
Intermedi-ateMarog or imfino or wild spinach or beetroot leaves, cooked<101/2 cup110Wild SA spinach
HighGreen beans, with potato*<101/2 cup100Note the lower GL due to the green beans
HighTurnips, cooked <51/2 cup90Note the low GL
HighParsnips, cooked<201/2 cup90Canadian & Australian GI average
HighPumpkin, cooked <51/2 cup105Note the low GL

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.