Dairy Products
| DAIRY | |||||
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
| Low | Milk, medium fat or 2%* | <5 | 1 cup | 250 | GF |
| Low | Yoghurt, low fat, sugar free | <5 | 1 small tub | 175 | Australian GI |
| Low | Yoghurt, plain, low fat (Average) | <5 | 1 small tub | 175 | Average GI GF |
| Low | Yoghurt, plain, medium fat, Bonlé | <5 | 1 small tub | 175 | GI Foundation SA-Endorsed, GF |
| Low | Yoghurt, black cherry (fruit), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GI Foundation SA-Endorsed |
| Low | Buttermilk** | <5 | 1 cup | 250 | Mostly full cream in SA; check labels; high fat GF |
| Low | Milk, full cream** | <5 | 1 cup | 250 | High fat GF |
| Low | Yoghurt, black cherry, low fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, peach, low fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Milk, skim or fat free | <5 | 1 cup | 250 | GF |
| Low | Yoghurt, granadilla, medium fat, sweetened, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, plain, fat free, Fabulite, Lactalis | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed GF |
| Low | Yoghurt, strawberry, low fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, fruit, low fat, sweetened, average | <20 | 1 small tub | 175 | World average GI |
| Low | Yoghurt, muesli, medium fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, toffee, medium fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, vanilla, medium fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Custard, egg, homemade (low fat milk, egg and sugar)* | <10 | 1/2 cup | 125 | Australian GI GF |
| Low | Yoghurt, vanilla (smooth), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GI Foundation SA-Endorsed |
| Low | Danone Ultramel Zero Custard | <5 | 1/2 cup | 125 | GI Foundation SA-Endorsed GF |
| Low | Soya milk (whole soya) with maltodextrin* | <10 | 1 cup | 250 | Average values GF |
| Low | Custard, homemade (low fat milk, custard powder and sugar) | <10 | 1/2 cup | 125 | Australian GI |
| Low | Soya milk powder, low fat (whole soya)* | <10 | 1 cup | 250 | Tested by GI Science Lab GF |
| Low | Ice cream, Dialicious - DairyMaid | <10 | 3 scoops | 75 | GI Foundation SA-Endorsed GF |
| Low | Ice cream, low fat* | <10 | 3 scoops | 75 | Average nutritional values |
| Low | Soy yoghurt, flavoured | <20 | 1 small tub | 125 | Australian GI |
| Low | Yoghurt, strawberry (fruit), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GI Foundation SA-Endorsed |
| Intermediate | Condensed milk, full cream | <10 | 1 heaped tsp | 20 | Australian GI GF |
| Intermediate | Ice cream, regular** e.g. Country Fresh vanilla | <20 | 3 scoops | 75 | High fat |
| High | Rice milk | <30 | 1 cup | 250 | Average GI; note the high GL GF |
Dairy Based Beverages
| DAIRY BASED BEVERAGES | ||||||
| GI | Name of product / food | GL | Unit | Mass (g) | Comments | |
| Low | Choco drink powder, Sweetly, dry (or with water) | <5 | 3 tsp | 20 | Low Glycemic Response; calculated GL, GIFSA & DSA | |
| Low | Footy's, powdered fruit flavoured drink, all flavours | <5 | 15g + 450ml | 15 | Low Glycemic Response; estimated GL; GIFSA | |
| Low | Frappe powder, all flavours (45 g powder in 300 ml water), Shloop | <10 | 1 tall glass rtd | 45 | Low Glycemic Response; estimated GL | GF |
| Low | Hot chocolate powder, skinny, Nomu, dry (or with water) | <5 | 1 heaped tsp | 6 | Low glycemic reponse; GIFSA & DSA | GF |
| Low | Flavoured milk, sugar free, medium fat* (average) | <10 | 1 bottle | 300 | ||
| Low | Cocoa powder, dry (or with water) | <5 | 1 Tbs | 6 | Estamited GI | GF |
| Low | Diasip drink**, strawberry, vanilla, Nutricia | <10 | 1 tetra pack | 200 | GIFSA & DSA | |
| Low | Choco drink, Sweetly, in skim milk | <5 | 20g + 200ml | 220 | Calculated values; GIFSA & DSA | |
| Low | Hot chocolate, skinny, Nomu, in skim milk | <5 | 6g + 250ml | 256 | Calculated values | GF |
| Low | Chocolate milk, sweetened, medium fat* e.g. Super M | <10 | 1 bottle | 250 | Ideal for carbo-loading | |
| Low | Flavoured milk, sweetened, medium fat* (average) | <20 | 1 bottle | 300 | Average GI | |
| Low | Milo, in medium fat milk* (no sugar added) | <10 | 1 cup rtd | 258 | Australian GI | |
| Low | Nesquik, chocolate, in low fat milk*, Nestlé | <10 | 1 small glass rtd | 262 | Australian GI | GF |
| Low | Active drink, dairy snack*, milky chocolate, Clover | <10 | 1 bottle | 250 | GIFSA & DSA | |
| Low | Active drink*, dairy snack, vanilla caramel, strawberry banana, Clover | <20 | 1 bottle | 250 | Estimated GI; GIFSA & DSA | |
| Low | Nesquik, strawberry, Nestlé, in low fat milk | <20 | 1 small glass rtd | 262 | Australian GI | GF |
| Low | Milo, ready to drink*, tetrapack, Nestlé | <20 | 1 box | 200 | ||
| Low | Milo, powder, Nestlé | <5 | 2 heaped tsp | 8 | ||
| Low | Nesquik, chocolate, powder, Nestlé | <5 | 2 heaped tsp | 12 | Australian GI | GF |
| Medium | Nesquik, strawberry, powder, Nestlé | <10 | 2 heaped tsp | 12 | Australian GI | 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.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.
