FOODGROUP: VEGETABLES
(fresh, frozen, dried and canned vegetables, vegetable juice, pickled veg and tomato-based pasta sauces)
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Frequent Foods
(Green+)
Fat: No added fat (fresh, frozen and vegetable juice)
1g/100ml (vegetable juice)
2g/100g (canned and pickled)
Saturated Fat: 0.5g/100ml (vegetable juice)
1g (canned and pickled vegetables)
Trans fats: 0.1g/100g/ml
Mono-unsaturated fats: At least 10% of total fat
Cholesterol: 0mg
Sodium: no added sodium (frozen and dried), 120mg/100g (Vegetable juice), 400mg/100g (canned vegetables in sauce), 1000 mg/100g (pickled vegetables)
Fibre: Inherent
Protein: N/A
Fructose/Sugar alcohols: 10g in total/100g
Caffeine: 0mg
GI: 0-40
GL: 5
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Often Foods
(Green)
Fat: No added fat (fresh and frozen)
1g/100ml (vegetable juice)
2g/100g (canned and pickled)
Saturated Fat: 0.5g/100ml (vegetable juice), 1g (canned and pickled vegetables)
Trans fats: 0.1g/100g/ml
Mono-unsaturated fats: At least 10% of total fat
Cholesterol: 0mg
Sodium: no added sodium (frozen and dried), 120mg/100g (Vegetable juice)
400mg/100g (canned vegetables in sauce)
1000 mg/100g (pickled vegetables)
Fibre: Inherent
Protein: N/A
Fructose/Sugar alcohols: 10g in total/100g
Caffeine: 0mg
GI: 0 - 55
GL: 5
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Special Treats
(Orange)
Fat: No added fat (fresh and frozen)
1g/100ml (vegetable juice)
2g/100g (canned and pickled)
Saturated Fat: 0.5g/100ml (vegetable juice), 1g (canned and pickled vegetables)
Trans fats: 0.1g/100g/ml
Mono-unsaturated fats: At least 10% of total fat
Cholesterol: 0mg
Sodium: no added sodium (frozen and dried), 120mg/100g (Vegetable juice)
600mg/100g (canned vegetables in sauce), 1000 mg/100g (pickled vegetables)
Fibre: Inherent
Protein: N/A
Fructose/Sugar alcohols: 10g in total/100g
Caffeine: 0mg
GI: 56-69
GL: 5
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Best with Exercise
(Red)
Fat: No added fat (fresh and frozen)
1g/100ml (vegetable juice)
2g/100g (canned and pickled)
Saturated Fat: 0.5g/100ml (vegetable juice)
1g (canned and pickled vegetables)
Trans fats: 0.1g/100g/ml
Mono-unsaturated fats: At least 10% of total fat
Cholesterol: 0mg
Sodium: N/A
Fibre: Inherent
Protein: N/A
Fructose/Sugar alcohols: 10g in total/100g
Caffeine: 0mg
GI: 70+
GL: 5
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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.
