FREQUENT FOODS
(Green Plus)
(Low fat Low GI)

OFTEN FOODS
(Green)
(Lower fat Low GI)

SOMETIMES FOODS
(Orange)
(Lower/Medium Fat Intermediate GI or Medium fat Low GI)

BEST AFTER/WITH EXERCISE
(Red)
(Lower fat High GI or
Medium Fat High GI)

Fat: 9g/100gFat: 9g/100g (canned legumes, drained)Fat: 9g/100g (canned legumes, drained)Fat: 9g/100g (canned legumes, drained)
1.5g/100g/ml (tofu, soy beverages and yoghurt)

3g/100g finished product (TVP)
2g/100g/ml (tofu, soy beverages and yoghurt)

3g/100g finished product (TVP)
2g/100g/ml (tofu, soy beverages and yoghurt)

3g/100g finished product (TVP)
2g/100g/ml (tofu, soy beverages and yoghurt)

3g/100g finished product (TVP)
Saturated Fat 1.5g/100g or 10% of total kJ, including trans fats

(canned legumes, drained)

1g/100ml (soy beverages and yoghurt)

1g/100g (TVP)
Saturated Fat 1.5g/100g or 10% of total kJ, including trans fats (canned legumes, drained)

1.2g/100g/ml or 10% of total kJ, including trans fats (tofu, soy beverages and yoghurt)

1g/100g finished product (TVP)
Saturated Fat 1.5g/100g or 10% of total kJ, including trans fats (canned legumes, drained)

1.2g/100g/ml or 10% of total kJ, including trans fats (tofu, soy beverages and yoghurt)

1g/100g finished product (TVP)
Saturated Fat 1.5g/100g or 10% of total kJ, including trans fats (canned legumes, drained)

1.2g/100g/ml or 10% of total kJ, including trans fats (tofu, soy beverages and yoghurt)

1g/100g finished product (TVP)
Trans fatty acids: <1% of total EnergyTrans fatty acids: <1% of total EnergyTrans fatty acids: <1% of total EnergyTrans fatty acids: <1% of total Energy
MUFAs: At least 20% of total fatMUFAs: At least 20% of total fatMUFAs: At least 20% of total fat
Cholesterol: <50mg/100g/mlCholesterol: <50mg/100g/mlCholesterol: <50mg/100g/ml
Sodium: 120mg/100g (Soy beverages and Tofu)

400mg/100g (canned legumes)

400 mg/100g - finished product (TVP)
Sodium: 400mg/100g (canned legumes)

120mg/100g/ml (Soy beverages and Tofu)

400 mg/100g - finished product (TVP)
Sodium: 120mg/100g (Soy beverages and Tofu)

600mg/100g or less (canned legumes.)

400 mg/100g - TVP
Sodium: For Sport: preferably at least 80mg/100ml/g (Soy beverages and Tofu)
Protein: At least 5g/100g (canned legumes, drained)

At least 3g/100g/ml (soy beverages and yoghurt)

At least 5g/100g (TVP)
Fibre: At least 1g (Soya beverages and Tofu)

At least 2g (canned legumes and TVP)
Fibre: At least 1g/100g/ml (Soya beverages and Tofu)

At least 2g (canned legumes and TVP)
Fibre: At least 0.5g (Soya beverages and Tofu)

At least 1g (canned legumes and TVP)
Fibre: At least 0.5g (Soya beverages and Tofu)

At least 1g (canned legumes and TVP)
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates : 10g/100g, including sugar alcohols and non-digestible carbohydrates (canned legumes, tofu and TVP)

5g/100ml (soy beverages and yoghurt)
Sugar alcohols and non-digestible carbohydrates : 10g/100g, including sugar alcohols and non-digestible carbohydrates (canned legumes, tofu and TVP)

5g/100ml (soy beverages and yoghurt
Sugar alcohols and non-digestible carbohydrates : 10g/100g, including sugar alcohols and non-digestible carbohydrates (canned legumes, tofu and TVP)

5g/100ml (soy beverages and yoghurt)
Sugar alcohols and non-digestible carbohydrates : 10g/100g, including sugar alcohols and non-digestible carbohydrates (canned legumes, tofu and TVP)

5g/100ml (soy beverages and yoghurt)
Caffeine: no addedCaffeine: no addedCaffeine: 50mg per servingCaffeine: 50mg per serving
GI: 0-40GI: 0-55GI: 56-69GI: 70+
GL: <15 (canned legumes and TVP)

<10 (Soya beverages and yoghurt)
GL: <15 (canned legumes and TVP)

<12 (Soya beverages and yoghurt)
GL: At least 15 (soy beverages and yoghurt)GL: At least 20 (soy beverages and yoghurt)

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.