Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.

Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.

VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)

CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).

Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.

FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.

Have DAIRY PRODUCTS everyday.

FOCUS ON FRUIT and a few NUTS for snacks in between meals.

Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.

FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.

If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.

Use SALT SPARINGLY and limit salty foods.

A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.

The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.

Flour Products

GI	Name of product / food	GL	Unit	Mass (g)	Comments	GF
Low	GlucaChol-22, instant chocolate drink + oat beta- glucan, @Life	<5	one serving	15	Low Glycemic Response; estimated GL; GIFSA & DSA
Low	GlucaChol-22, Instant strawberry drink + oat beta- glucan, @Life	<5	one serving	15	Low Glycemic Response; estimated GL; GIFSA & DSA
Low	GlucaChol-22, instant vanilla drink + oat beta-glucan, @Life	<5	one serving	15	Low Glycemic Response; estimated GL; GIFSA & DSA
Low	GlucaChol-22, original, oat bran + oat beta-glucan, @Life	<5	one serving	15	Low Glycemic Response; estimated GL; GIFSA & DSA
Low	Digestive bran / wheat bran	<5	1 cup	44	Minimal effect on glucose absorption
Low	Rice bran** (e.g. Entice)	<5	1 cup	40	High fat; estimated GI	GF
Low	Quinoa bran	<5	1 cup	50	Estimated GI	GF
Low	Psyllium husks (powder)	<5	1 cup	140	Estimated GI	GF
Low	Soya flour, full fat***	<20	1 cup	160	French GI; high fat	GF
Low	Soya flour, lower fat**	<20	1 cup	160	French GI; lower fat	GF
Low	Mesquite powder / flour	<20	1 cup	150	Estimated GI from biscuits made with mesquite powder	GF
Low	Cocoa powder	<5	1 Tbs	6	Estamited GI	GF
Low	Chickpea flour (besan)**	>30	1 cup	160	Estimated GI	GF
Low	Oats, Early Morning rolled, Golden Ray, Happy Valley, Manolis Munchies, raw	<10	1/3 cup	30	GIFSA & DSA
Low	Split pea flour, pea flour, dhal or chana	<30	1 cup	160	Estimated GI	GF
Low	Oats, Early Morning quick cooking, Golden Valley, Happy Valley, Manolis Munchies, raw	<10	1/3 cup	30	GIFSA & DSA
Low	Oats, rolled, Bokomo, raw	<10	1/3 cup	30	GIFSA & DSA
Low	Oats, whole grain, rolled or steel cut, Simple Truth, raw	<20	1/3 cup	30	Estimated GI; GIFSA & DSA
Low	Oat bran, raw, Jungle or Pick 'n Pay or Simply Cereal	<10	1/3 cup	33
Low	Oats, traditional quick cooking, Bokomo, raw	<10	1/3 cup	30	GIFSA & DSA
Low	Oats, whole grain, instant rolled, Simple Truth, raw	<20	1/3 cup	30	Estimated GI; GIFSA & DSA
Medium	Sweet potato flour	>30	1 cup	150		GF
Medium	Rye flour	>30	1 cup	140	GI based on that of wheat free rye bread
Medium	Barley, rolled, raw	<20	1/3 cup	30	Australian GI
Medium	Brown rice flour	>30	1 cup	120	Estimated GI	GF
Medium	Quinoa flour**	>30	1 cup	140	Estimated GI	GF
Medium	Buckwheat flour*	>30	1 cup	140	Australian GI	GF
Medium	Barley flour	>30	1 cup	148	Estimated GI from 100% barley flour bread
High	Maizena or cornflour or corn starch	<5	1 Tbs	7	Estimated GI, probably higher	GF
High	Nutty wheat flour / whole wheat flour	>30	1 cup	120	Estimated GI, probably higher
High	Maizena or cornflour or corn starch	>30	1 cup	140	Estimated GI, probably higher	GF
High	Bread (wheat) flour, white	>30	1 cup	140	GI based on that of average white bread
High	Cake (wheat) flour, white	>30	1 cup	140	GI based on that of average white bread
High	Tapioca flour	>30	1 cup	170	Estimated GI	GF
High	Rice flour	>30	1 cup	140	Estimated GI	GF
High	Crumbs, Kellogg's	<10	2 level Tbs	15	GI based on Kellogg's Corn Flakes
High	Potato flour	>30	1 cup	140	Montignac GI	GF
High	Potato starch	>30	1 cup	160	Montignac GI	GF
High	Sago flour	>30	1 cup	170	Estimated GI	GF
High	Maltodextrin, "binder" / sugar substitute	>30	1 cup	150	Used in diabetic products as binding agent; high GI
High	Millet flour*	>30	1 cup	140	Estimated GI; very high 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.