FRUIT, DRIED, BARS AND ROLLS

GI	Name of product / food	GL	Unit	Mass (g)	Comments	GF
23	Mixed fruit salad, dried, Safari	4	3 fruit halves	30	Calculated GI	GF
29	Apple rings, dried, Safari	5	5 rings	25	GI based on Australian value	GF
29	Prunes, dried, Safari	5	3 prunes	30	GI based on USA prunes and plums	GF
30	Goji berries, dried	2	1 heaped Tbs	16	Estimated GI	GF
31	Apricots, dried, Safari	4	6 halves	24	Based on average Australian & Canadian GI values	GF
37	Fruit roll, apricot, sweetened, Safari	5	1/4 roll	20	Tested by NICUS	GF
39	Fruit roll, berry, no added sugar, Safari	9	1/2 roll	40	Tested by NICUS	GF
43	Pears, dried, Safari	8	2 halves	30	Australian GI	GF
44	Low GI dried fruit, nut & seed, Montagu/ Padkos/Simple Truth	11	1/2 packet	50	Calculated GI; GIFSA & DSA	GF
45	Snack Attack*, fruit & nut mix, Safari	10	1 mini packet	50	GIFSA & DSA	GF
46	Mango, dried, Safari	8	4 strips	24		GF
50	Cranberries, dried, unsweetened	5	1 heaped Tbs	16	Estimated GI	GF
52	Fruit roll, guava, sweetened, Safari	7	1/4 roll	20	Estimated GI	GF
53	Dates, chocolate / yoghurt coated*	9	3	26	Estimated GI	GF
53	Dried fruit flakes, no sugar added, Safari	10	1 mini packet	30	Calculated from GI values of sugar free dried fruit rolls	GF
55	Cling peaches, dried, Safari	8	2 halves	25	Tested by Nicus	GF
55	Dates, dried	8	3	21	Average GI of 3 SA brands	GF
55	Figs, dried	9	2 halves	30	Estimated GI	GF
56	Fruit roll, mango, sweetened, Safari	8	1/4 roll	20	Estimated GI	GF
56	Sultanas	7	1 heaped Tbs	16		GF
58	Fruit roll, peach, no sugar added, Safari	12	1/2 roll	40	Estimated GI from minced dried cling peaches	GF
59	Dried fruit, cake mix	12	3 Tbs	27	Calculated GI	GF
60	Minced dried fruit, dainties (sticks), sugared	13	1 serving	30	Estimated GI	GF
62	Cranberries, dried, sweetened	10	1 heaped Tbs	20	Australian GI	GF
62	Fruit roll, dried, peach, sweetened, Safari	9	1/4 roll	20	Estimated GI from dried peaches and sugar	GF
64	Currants	7	1 heaped Tbs	16	Estimated GI	GF
64	Raisins	8	1 heaped Tbs	16		GF

Fruit Juices

GI	Name of product / food	GL	Unit	Mass (g)	Comments	GF
Low	Ruby grapefruit fruit juice blend, Rhodes	<20	1 small glass	250	GIFSA & DSA	GF
Low	Apple juice, Ceres	<20	1 small box	200	Pure apple juice; GIFSA & DSA	GF
Low	Cranberry & kiwi juice	<20	1 small glass	250	Apple stretching juice	GF
Low	Mango fruit juice blend, Rhodes	<20	1 small box	200	GIFSA & DSA	GF
Low	Pomegranate juice	>20	1 small glass	250	Australian GI	GF
Low	Secrets of the valley fruit juice, Ceres	<20	1 small box	200	GIFSA & DSA	GF
Low	Junglevite Juice (powder)	<20	1 sml glass rtd	250	No more than 500 ml per day - high in fructose	GF
Low	Mango & orange juice, Liquifruit	<20	1 small box	250	GIFSA & DSA	GF
Low	Strawberry & banana fruit juice blend, Rhodes	<10	1 small box	200	GIFSA & DSA	GF
Medium	Breakfast punch, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Apricot juice	<20	1 small glass	250	Grape stretching juice	GF
Medium	Cranberry & kiwi juice	<20	1 small glass	250	Grape stretching juice	GF
Medium	Passion Power juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Grapetiser, white, sparkling grape juice	>20	1 small bottle	275		GF
Medium	Guava juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Orange juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Ruby grapefruit juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Mango juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Peach juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Orange fruit juice blend, Rhodes	<20	1 smalll box	200		GF
Medium	Summerpine juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Orange juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Berry Blaze, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Grapetiser, red, sparkling grape juice	<20	1 small bottle	275	Ideal after sport	GF
Medium	Cranberry Cooler, Liquifruit	>20	1 small box	250	Grape stretching juice	GF
Medium	Litchi juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Red grape juice, Liquifruit	>20	1 small box	250		GF
Medium	Guava fruit juice blend, Rhodes	<20	1 small glass	250		GF
Medium	Cordial (fruit squash)	<20	1 small glass rtd	250	Australian GI	GF
Medium	Orange squash, similar to SA Oros	<20	1 small glass / bottle rtd	250	Australian GI ; add pinch of salt for exercise	GF
High	Tropical fruit juice blend, Rhodes	<10	1 small box	200		GF
High	Medley of fruits juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
High	Litchi juice, Ceres	<20	1 small box	200	Grape stretching juice	GF

Tinned Fruit

GI	Name of product / food	GL	Unit	Mass (g)	Comments	GF
Low	Pear halves, tinned in fruit juice	<5	1/3 tin	137	Estimated GI	GF
Low	Grapefruit segments, tinned in fruit juice, Rhodes	<5	1/3 tin	137	GIFSA & DSA; estimated GI	GF
Low	Guava halves, tinned in fruit juice	<5	1/3 tin	137	Estimated GI	GF
Low	Pie apples, tinned, unsweetened	<10	1/2 small tin	200	Estimated GI	GF
Low	Peach slices, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GIFSA & DSA	GF
Low	Fruit salad / cocktail, tinned in fruit juice	<10	1/3 tin	137	Estimated GI	GF
Low	Peach slices, tinned in fruit juice	<10	1/3 tin	137		GF
Low	Guava halves, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GIFSA & DSA	GF
Low	Fruit cocktail, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GIFSA & DSA	GF
Medium	Peaches, tinned in syrup	<20	1/4 tin	100	Canadian GI	GF
Medium	Apricots, tinned in syrup	<20	1/4 tin	100	Montignac GI	GF
Medium	Pineapple, tinned in syrup	<20	1/4 tin	100		GF
High	Litchi, tinned in syrup	<20	1/4 tin	100	Chinese 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.