Beverages
Fruit Juices - See under Fruit & Fruit Juices, Also see Dairy Based Beverages
| GI | Name of product / food | GL | Unit | Mass (g) | Comments | GF |
|---|---|---|---|---|---|---|
| Low | Active electrolyte drink, low kJ, all flavours, Slimsy (50 ml concentrate in 200 ml water) | <5 | 50ml conc. to make 1 small glass rtd | 50 | Calculated GL; GIFSA & DSA | |
| Low | Aloe juice, all flavours,Totally Wild | <5 | 1 shot | 50 | Low glycemic response; estimated GL; GIFSA & DSA | GF |
| Low | Biozest, energy management drink, all flavours | <5 | 1 bottle | 330 | Low glycemic response; estimated GL; GIFSA & DSA | GF |
| Low | Choco drink powder, Sweetly, dry (or with water) | <5 | 3 tsp | 20 | Low Glycemic Response; calculated GL, GIFSA & DSA | |
| Low | Coca-Cola No Sugar, black and silver label bands | <5 | 1 can | 330 | Low glycemic response; estimated GL | GF |
| Low | Coca-Cola No Sugar, No Caffeine | <5 | 1 can | 330 | Low glycemic response; estimated GL | GF |
| Low | Cordial (fruit squash), sugar free, e.g. Low Cal, Slimsy, Smart Choice, etc. | <5 | 1 glass rtd | 330 | Low Glycemic response; estimated GL; GIFSA & DSA | |
| Low | Energade Zero, electolyte drink | <5 | 1 bottle | 500 | Low glycemic response | |
| Low | Footy's, powdered fruit flavoured drink, all flavours | <5 | 15 g + 450 ml | 15 | Low glycemic response; estimated GL | |
| Low | GlucaChol-22, instant chocolate, strawberry and vanilla drink + oat beta-glucan, @Life (with water) | <5 | one serving | 15 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Hot chocolate powder, skinny, Nomu, dry (or with water) | <5 | 1 heaped tsp | 6 | Low glycemic reponse; calculated GL; GIFSA & DSA | GF |
| Low | Ice Boat lifestyle drink, lemon & ginger, frosty fruit | <5 | 1 can | 330 | Low glycemic reponse; calculated GL; GIFSA & DSA | GF |
| Low | Iced tea concentrate, low kJ, all flavours, Slimsy (50 ml concentrate in 200 ml water) | <5 | 1 serving | 50 | Low glycemic response; GIFSA & DSA | GF |
| Low | Iced tea concentrate, low kJ, all flavours, Smart Choice | <5 | 1 small glass rtd | 250 | Low glycemic response; estimated GL; GIFSA & DSA | GF |
| Low | Iced tea, lite, lemon or peach, Lipton's | <5 | 1 can | 330 | Low glycemic response | GF |
| Low | Lemon nectar concentrate, Shelford (mix with water) | <5 | 200ml rtd | 200 | Calculated GL; GIFSA & DSA | |
| Low | MannaBrew, filter coffee caffein free alternative | <5 | 1 shot 8g | 8 | Low glycemic response, made from roasted mesquite beans | GF |
| Low | Mineral water, sparkling, peach or youngberry, aQuell? Lite | <5 | 1 bottle | 500 | Low glycemic response; estimated GL | GF |
| Low | Naturezone fitness water, all flavours | <5 | 1 bottle | 500 | Low Glycemic Response; estimated GL | |
| Low | Nettari, sugar free, flavoured syrup, caramel, hazelnut, vanilla | <5 | Scant 2 Tbs | 25 | DSA | |
| Low | Rooibos and fruit juice concentrate,Two in a Bush | <5 | 1 serving rtd | 250 | Low glycemic response; estimated GL; GIFSA & DSA | GF |
| Low | Smart Choice 6% blended fruit squash, all flavours | <5 | 1 small glass rtd | 250 | Low Glycemic Response; estimated GL; GIFSA & DSA | GF |
| Low | Squash concentrate (cordial), low kJ, all flavours, Low Cal, Slimsy, Smart Choice | <5 | 1 small glass rtd | 250 | Low Glycemic Response; estimated GL; GIFSA & DSA | |
| Low | Tab, sugar free cola drink | <5 | 1 can | 330 | Low glycemic response; estimated GL | GF |
| Low | Zero sugar drink, low kJ, all flavours, Slimsy | <5 | 1 small glass rtd | 250 | Calculated GL; GIFSA & DSA | |
| Low | Tomato juice, Rhodes (no salt added) | <5 | 1 small glass | 250 | GIFSA & DSA; estimated GI | GF |
| Low | Mineral water, sparkling, flavoured, Pure Life, Nestl? | <5 | 1 bottle | 500 | Average values | GF |
| Low | Vitrace, energy drink, MRF | <5 | 1 small glass rtd | 250 | Fructose based; only suitable before exercise | GF |
| Low | Cocoa powder, dry (or with water) | <5 | 1 Tbs | 6 | Estamited GI | GF |
| Low | Frappe powder, all flavours (45 g powder in 250 ml water), Shloop | <10 | 1 serving | 45 | Estimated GI | GF |
| Low | Diasip drink**, strawberry, vanilla, Nutricia | <10 | 1 tetra bottle | 200 | GIFSA | |
| Low | Choco drink, Sweetly, in skim milk | <5 | 20g + 200ml | 220 | Calculated values | |
| Low | Hot chocolate, skinny, Nomu, in skim milk | <5 | 6g + 250ml | 256 | Calculated values | GF |
| Low | Supa Energy drink, Back to Basics Nutrition (with water) | <10 | 23g + 380ml | 400 | Tested by GI Science Lab; GIFSA | |
| Low | Soya milk (whole soya) with maltodextrin* | <10 | 1 cup | 250 | Average values | GF |
| Low | Soya milk, low fat, (whole soya)*, reconstituted | <10 | 1 cup | 250 | Tested by GI Science Lab | GF |
| Low | Soya milk powder, low fat, (whole soya)* | <10 | 1/4 cup | 25 | Tested by GI Science Lab | GF |
| Low | Diabet O orange nectar concentrate | <5 | 60ml + 240ml | 300 | ||
| Low | Mageu Number 1, plain | <20 | 1 carton | 500 | Traditional lactobacillus fermented maize drink | GF |
| Low | DanUp multigrain & yoghurt drink, banana, Danone | <20 | 1 small box | 450 | GF | |
| Low | DanUp Core, multigrain & yoghurt drink, Danone | <20 | 1 small box | 450 | ||
| Low | Junglevite Juice (powder) | <20 | 1 sml glass rtd | 250 | No more than 500 ml per day - high in fructose | GF |
| Low | Mnandi Amahewu | <20 | 1 carton | 500 | Traditional lactobacillus fermented maize drink | GF |
| Medium | Coca-Cola or Coke | >20 | 1 can | 330 | Average Australian and USA GI | GF |
| Medium | Coca-Cola Plus Coffee | <10 | 1 can | 200 | Estimated GI & GL | |
| Medium | DanUp Boost, multigrain & yoghurt drink, guarana, Danone | <20 | 1 small box | 450 | GF | |
| Medium | Carbonated soft drinks, AVERAGE | <20 | 1 can | 330 | World average GI | GF |
| Medium | Cordial (fruit squash) | <20 | 1 small glass rtd | 250 | Australian GI | GF |
| Medium | Orange squash, similar to SA Oros | <20 | 1 sml glass / bottle rtd | 250 | Australian GI; add a pinch of salt for exercise | GF |
| Medium | Cream soda soft drink, sugar reduced | <10 | 1 tin | 300 | Estimated GI from Carbonated soft drinks, average | GF |
| Medium | Fanta / Sprite | >20 | 1 can | 330 | Australian GI | GF |
| High | Game, sports or energy drink | >20 | 1 bottle rtd | 500 | GF | |
| High | Energade Lite | <20 | 1 bottle | 500 | Estimated GI | GF |
| High | Rice milk | >20 | 1 cup | 250 | Average GI; note the high GL/cup | GF |
| High | Energade, sports or energy drink | >20 | 1 bottle | 500 | GF | |
| High | Lucozade, sports or energy drink, original flavour | >20 | 1 bottle | 300 | GF | |
| High | Powerade, sports or energy drink | >20 | 1 bottle | 500 | GF |
Get The Smart Carb & Glycemic Index Guide SA 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.
