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

GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.