STARCHES – BAKED PRODUCTS (including bread, bread rolls and crackers)
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Frequent Foods
(Green+)
Fat: 3g /100g
Saturated Fat: 1g/100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: At least 30% of total fat, if fat is added
Cholesterol: 20 mg/100g
Sodium: 800mg/100g
Caffeine: no added
Fibre: At least 5g/100g
Protein: 10g/100g
Fructose: 1g/100g
Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 1g per 100g as sugar alcohols
GI: 0-40
GL: 9 per serving/slice of bread (maximum 15g carbohydrate per serving)
< 12 per bread roll
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Often Foods
(Green)
Fat: 10g/100g.
Saturated Fat: 3.3g /100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: At least 30% of total fat, if fat is added
Cholesterol: 20 mg/100g
Sodium: 800mg/100g
Caffeine: no added
Fibre: At least 4g/100g
Protein: 15g/100g
Fructose: 2g/100g
Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols
GI: 0-55
GL: 11 per serving/slice of bread (maximum 22g carbohydrate per slice of bread)
<15 per bread roll
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Special Treats
(Orange)
Fat: 15g/100g or 30% of kJ
Saturated Fat: 5g/100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: At least 30% of total fat, if fat is added
Cholesterol: 20 mg/100g
Sodium: 800mg/100g
Caffeine: no added
Fibre: At least 2g/100g
Protein: 15g/100g
Fructose: 2g/100g
Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols
GI: 56 – 69
GL: 13 per serving/slice of bread (maximum 23g carbohydrate per serving)
< 20 per bread roll
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Best with Exercise
(Red)
Fat: 15g/100g or 30% of kJ
Saturated Fat: 5g/100g or 10% of total kJ, including trans fats.
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: At least 30% of total fat, if fat is added
Cholesterol: 20 mg/100g
Sodium: 1000 mg/100g For Sport: At least 500mg/100g
Caffeine: no added
Fibre: At least 2g/100g
Protein: 15g/100g
Fructose: 2g/100g
Sugar alcohols and non-digestible carbohydrates: 10g per 100g, of which a max of 2g per 100g as sugar alcohols
GI: 70+
GL: At least 10 per serving/slice of bread
At least 20 per roll
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STARCHES – SWEET BAKED PRODUCTS (including biscuits, muffins, scones, cakes, etc.)
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Frequent Foods
(Green+)
Fat: 3g /100g
Saturated Fat: 1.5g/100g or 10% of total kJ
Trans fatty acids: 0.1g/100g
Sodium: 120mg/serving, Flour: no added sodium.
Caffeine: <25 mg per serving
Fibre: 3g or more /100g, except for flour: 5g or more/100g (minimum requirement)
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
GI: 0-40
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Often Foods
(Green)
Fat: 10g/100g.
Saturated Fat: 5g/100g or 10% of total kJ
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: At least 20% of total fat, if fat is added
Sodium: 120mg/serving, Flour: no added sodium.
Caffeine: <25 mg per serving
Fibre: 2g or more /100g, except for flour: 5g or more/100g. (minimum requirement)
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
GI: 0-55
GL: 10 (biscuits and rusks) with a maximum of 20g carbohydrate per serving
12 (cakes, muffins, crumpets,) with a maximum of 20g carbohydrate per serving
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Special Treats
(Orange)
Fat: 15g/100g or 30% of kJ
Saturated Fat: 7.5g/100g or 10% of total kJ
Trans fatty acids: 0.2g/100g
Sodium: 150mg/100g
Flour: no added sodium.
Caffeine: <25 mg per serving
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
GI: 56 - 69
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Best with Exercise
(Red)
Fat: 15g/100g or 30% of kJ
Saturated Fat: 7.5g/100g or 10% of total kJ.
Trans fatty acids: 0.2g/100g
Sodium: 1000mg/100g For Sport: At least 500mg/100g
Flour: no added sodium.
Caffeine: <25 mg per serving
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
GI: 70+
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FOOD GROUP: STARCHES – BREAKFAST CEREALS and PORRIDGES (dry)
Maximum quantities allowed
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Frequent Foods
(Green+)
Fat: 3g /100g
Saturated Fat: 1.2g/100g or 10% of total kJ, including trans fats
Trans fats: 0.3g/100g
Mono-unsaturated:
At least 10% of total fat
Cholesterol: N/A
Sodium: 800mg/100g (cereals and ready to eat porridges)
Porridge: no added sodium
Fibre: 3g or more /100g
Fructose: 10g/serving
Sugar alcohols and non-digestible carbohydrates:
7.5g /100g
Caffeine: <25 mg per serving
GI: 0-40
GL: 15 per serving
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Often Foods
(Green)
Fat: 10g/100g.
Saturated Fat: 4.5g/100g or 10% of total kJ, including trans fats
Trans fats: 0.3g/100g
Mono-unsaturated:
At least 10% of total fat
Cholesterol: N/A
Sodium: 800mg/100g (cereals and ready to eat porridges)
Porridge: no added sodium
Fibre: 2g or more /100g
Fructose: 10g/serving
Sugar alcohols and non-digestible carbohydrates: 7.5g/100g
Caffeine: <25 mg per serving
GI: 0-55
GL: 20 per serving
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Special Treats
(Orange)
Fat: 15g/100g or 30% of kJ
Saturated Fat: 7.0g/100g or 10% of total kJ, including trans fats
Trans fats: 0.3g/100g
Mono-unsaturated:
At least 10% of total fat
Cholesterol: N/A
Sodium: 1000mg/100g (cereals and ready to eat porridges)
Porridge: no added sodium
Fibre: N/A
Fructose: 10g/serving
Sugar alcohols and non-digestible carbohydrates: 10g/100g
Caffeine: <25 mg per serving
GI: 56 – 69
GL: < 22
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Best with Exercise
(Red)
Fat: 15g/100g or 30% of kJ
Saturated Fat: 7.0g/100g or 10% of total kJ, including trans fats.
Trans fats: 0.3g/100g
Mono-unsaturated:
At least 10% of total fat
Cholesterol: N/A
Sodium: At least 300mg/100g, except for porridge
Porridge: no added sodium
Fibre: N/A
Flour: no added sodium.
Fructose: 10g/serving
Sugar alcohols and non-digestible carbohydrates: 10g/100g
Caffeine: <25 mg per serving
GI: 70+
GL: > 22
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Compiled by Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)
References:
1. Augustin LS, Dal Maso L, La Vecchia C, Parpinel M, Negri E, Vaccarella S, et al. Dietary glycemic index and glycemic load and bread cancer risk: as case-control study. Ann. of Onc 2001; 12: 1533–1538.
2. Bowman BA, Forbes AL, White JS and Glinsmann WH. Introduction (to fructose). Am J Clin Nutr 1993; 58: 721S – 723S.
3. Ascherio A. Epidemiologic Studies on Dietary fat and Coronary Heart Disease. Am J Med 2002; 113 (supp 9B): 9S – 12S.
4. Brynes AE, Edwards CM, Ghatei MA, Dornhorst A, Morgan LM, Bloom SR, et al. A randomised four-intervention crossover study investigating the effect of carbohydrates on daytime profiles of insulin, glucose, non-esterified fatty acids and triacylglycerols in middle-aged men. Br J Nutr 2003; 89: 207–218.
5. Hu FB, Frank et al. Dietary Fat Intake and the risk of Coronary Heart disease in women. N Engl J Med 1997; 333: 1491-1499.
6. Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, et al. A prospective study of dietary glycemic load, carbohydrate intake and risk of coronary heart diease in US women. Am J Clin Nutr 2000; 71(6): 1455-1461.
7. Salmeron J, Ascherio A, Rimm EB, Colditz GA, Spiegelman D, Jenkins DJ, et al. Dietary fibre, glycemic load and risk of non-insulin-dependent diabetes mellitus in men. Diab Care. 1997a; 20(4): 545–550.
8. Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL & Willett WC. Dietary fibre, glycemic load and risk of non-insulin-dependent diabetes mellitus in women. J Am Med Ass. 1997b; 277(6): 472-477.
