Dairy Products
| GI | Name of product / food | GL | Unit | Mass (g) | Comments | GF |
|---|---|---|---|---|---|---|
| Low | Ice cream, lite frozen dairy dessert*, Gelato Mania | <5 | 2/3 cup | 80 | ||
| Low | Ice cream, frozen dessert, Ziro, vanilla | <5 | 3 scoops | 75 | GIFSA & DSA | |
| Low | Maas / Amasi, low fat eg. Sundale | <5 | 1 cup | 250 | Estimated GI, DSA | GF |
| Low | Milk, low fat or 1.5%* | <5 | 1 cup | 250 | GF | |
| Low | Yoghurt, plain, low fat (average) | <5 | 1 small tub | 150 | Average GI | GF |
| Low | Yoghurt, plain, medium fat, Bonlé | <5 | 1 small tub | 150 | ||
| Low | Yoghurt, strawberry (fruit), full cream, Danone | <5 | 1 small tub | 75 | ||
| Low | Yoghurt, black cherry (fruit), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GIFSA & DSA; tested by Nicus | |
| 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, peach, black cherry, low fat, Bonlé | <10 | 1 small tub | 150 | ||
| Low | Milk, skim or fat free | <5 | 1 cup | 250 | GF | |
| Low | Yoghurt, granadilla, medium fat, sweetened, Bonlé | <10 | 1 small tub | 150 | ||
| Low | Yoghurt, plain, fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GIFSA & DSA; tested by Nicus | GF |
| Low | Yoghurt, strawberry, low fat, Bonlé | <10 | 1 small tub | 150 | ||
| Low | Yoghurt, fruit, low fat, sweetened, average | <10 | 1 small tub | 150 | World average GI | |
| Low | Custard, Ultramel Zero / No sugar added, Danone | <5 | 1/2 cup | 125 | GF | |
| Low | Yoghurt, mixed berry, medium fat, Bonlé | <10 | 1 small tub | 150 | ||
| Low | Yoghurt, toffee, medium fat, Bonlé | <5 | 1 small tub | 150 | ||
| Low | Yoghurt, vanilla, medium fat, Bonlé | <10 | 1 small tub | 150 | ||
| Low | Custard, egg, homemade (low fat milk, egg and sugar)* | <10 | 1/2 cup | 125 | Australian GI | GF |
| Low | Yoghurt, strawberry (flavoured), full cream, Danone | <5 | 1 small tub | 75 | ||
| Low | Yoghurt, vanilla (smooth), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GIFSA & DSA; estimated GI | |
| Low | Soya milk (whole soya) with maltodextrin* | <10 | 1 cup | 250 | Average values | GF |
| Low | Custard, homemade (low fat milk, custard powder & 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 | Soya milk powder, low fat, (whole soya)* (with water) | <10 | 1/4 cup | 25 | Tested by GI Science Lab | GF |
| Low | Ice cream, low fat* | <10 | 2 scoops | 50 | Average nutritional values | |
| Low | Soy yoghurt, flavoured | <5 | 1 small tub | 100 | Australian GI | |
| Low | Yoghurt, strawberry (fruit), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GIFSA & DSA; tested by Nicus | |
| Medium | Condensed milk, full cream | <10 | 1 heaped tsp | 20 | Australian GI | GF |
| Medium | Ice cream, regular* e.g. Country Fresh, vanilla | <10 | 2 scoops | 50 | High fat | |
| High | Rice milk | <20 | 1 cup | 250 | Average GI; note the high GL per seving | GF |
| High | Tofu based frozen dessert (ice cream) | <10 | 2 scoops | 50 | Australian GI |
Dairy Based Beverages
| GI | Name of product / food | GL | Unit | Mass (g) | Comments | GF |
|---|---|---|---|---|---|---|
| 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 (made with water) | <5 | 1 serving | 15 | Low Glycemic Response; estimated GL | |
| Low | Hot chocolate powder, skinny, Nomu, dry (or with water) | <5 | 1 heaped tsp | 6 | Low glycemic reponse; calculated GL; 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 | 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 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 | Chocolate milk, sweetened, medium fat* e.g. Steri Stumpie | <20 | 1 bottle | 300 | Ideal for carbo-loading | |
| Low | Flavoured milk, sweetened, medium fat* (average) | <20 | 1 bottle | 300 | Average values | |
| 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 | Nesquik, strawberry, in low fat milk, Nestlé | <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.
