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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.
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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.
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VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
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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).
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Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
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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.
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Have DAIRY PRODUCTS everyday.
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FOCUS ON FRUIT and a few NUTS for snacks in between meals.
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Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
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FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
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If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
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Use SALT SPARINGLY and limit salty foods.
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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.
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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.
Snacks and Sweets
SNACKS and SWEETS | 122020 | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments | |
Crackers. See CRACKERS AND SAVOURY BAKED PRODUCTS. | ||||||
Dried fruit and bars. See FRUIT, DRIED, BARS AND ROLLS. | ||||||
Ice creams and puddings. See PUDDINGS AND PUDDING TOPPINGS. | ||||||
Biscuits, rusks, muffins, etc. See BISCUITS, RUSKS and SWEET BAKED PRODUCTS. | ||||||
Low | FutureLife Beauti bar*, Chocolate Brownie | <10 | 1 bar | 40 | Low glycemic response; estimated GL; high sat fat | |
Low | FutureLife Beauti bar*, French vanilla | <10 | 1 bar | 40 | Low glycemic response; estimated GL; high sat fat | |
Low | Sugar free sweets, boiled, all flavours e.g. Amajoya, Navin's | <5 | 3 sweets | 5 | GF | |
Low | Peanuts** | <5 | 1/2 mini packet | 20 | High fat, mainly beneficial fats | |
Low | Cashews** | <5 | 2 level Tbs | 18 | High fat, mainly beneficial fats | |
Low | FutureLife Smartbar, high protein, Lite, chocolate | <5 | 1 bar | 40 | Tested by GI Science Lab | |
Low | Chocolate slab, sugar / sucrose free* | <5 | 3 small blocks | 17 | High fat | |
Low | FutureLife Smartbar, high protein, Lite, peanut butter | <5 | 1 bar | 40 | Tested by GI Science Lab | |
Low | Nuts, mixed** | <5 | 1/2 mini packet | 20 | Australlian GI; high fat, mainly beneficial fats | |
Low | FutureLife Repair bar*, high protein, chocolate | <5 | 1 bar | 50 | Very high in saturated fat | |
Low | FutureLife Repair bar*, high protein, vanilla | <5 | 1 bar | 50 | Very high in saturated fat | |
Low | FutureLife Smart bar, high protein, peanut butter | <5 | 1 bar | 50 | Tested by GI Science Lab | |
Low | FutureLife Smart bar, high protein, chocolate | <5 | 1 bar | 50 | Tested by GI Science Lab | |
Low | Chocolate slab, milk / plain* | <5 | 3 small blocks | 17 | High fat | |
Low | Dates, chocolate / yoghurt coated | <10 | 3 | 26 | Estimated GI | GF |
Low | Crisps / chips, potato** (similar to Simba, Willards) | <10 | 1 packet | 36 | Australian GI, high fat | |
Low | Just Popcorn, lower fat, popped | <10 | 1.5 cups | 28 | GIFSA & DSA | GF |
Low | Popcorn, homemade, popped | <10 | 1.5 cups | 28 | Estimated GI | GF |
Medium | Just Popcorn, lower fat, flavoured, popped | <10 | 1.5 cups | 28 | Tested by GI Science Lab; GIFSA Sometimes Foods | |
Medium | Peanuts & raisins** | <10 | 1 mini packet | 40 | High fat; lower fat alternative to nuts alone | |
Medium | Racefood date & cranberry Farbar*, Wedgewood | <20 | 1 bar | 30 | Ideal for training | |
Medium | Condensed milk, full cream | <10 | 1 heaped tsp | 20 | Australian GI | GF |
Medium | Marshmallows, plain | <5 | 1 | 6 | Australian GI | GF |
Medium | Granola or muesli bar**, AVERAGE | <20 | 1 double bar | 40 | Estimated GI; high fat! | |
Medium | Carob (chocolate substitute) | <5 | 3 small blocks | 17 | Calculated GI | GF |
Medium | Bar One* or Mars Bar* | <20 | 1 small | 30 | USA GI; high fat | |
Medium | Turkish delight | <10 | 1 block | 20 | Estimated GI | |
High | Life Savers (sweets) | <20 | 1/2 roll | 20 | Australian GI | GF |
High | Corn crisps** (similar to SA Fritos) | <10 | 1 small packet | 25 | Average Australian & Canadian GI; high fat | |
High | Super C, gums | <30 | 1/2 small packet | 38 | GF | |
High | Jelly beans | <30 | 1/2 small packet | 38 | Australian GI | GF |
High | Super C, sweets | <20 | 1/2 roll | 20 | 1 sweet = GL of 2 | GF |
High | Pretzels, baked, flavoured* | <30 | 1 packet | 45 | Australian GI |
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.
