Starch Products

GIName of product / foodGLUnitMass (g)Comments
LowBarley, pearled, cooked e.g. Imbo<53/4 cup115GIFSA & DSA; world average GI
LowPasta, durum wheat, long and short shapes, cooked<201 cup120GI ranges from 38 - 61; world average
LowPasta la Vita, all shapes<203/4 cup90GIFSA & DSA; tested by GI Science Lab
LowPearled wheat or stampkoring or wheat rice or whole wheat kernels, cooked e.g. Imbo<103/4 cup115GIFSA & DSA, Australian GI
LowSamp, cooked, cooled<101/2 cup100GF
LowSorghum porridge, acid added (Ting)<101 cup250Traditional African foodGF
LowCassava, Kenyan, cooked<201/2 cup100Kenyan GIGF
LowSoba noodles, cooked <201 cup120Australian GIGF
LowCorn / sweet corn, whole kernels, frozen, cooked<101/2 cup80Canadian GIGF
LowBulgur cracked or crushed wheat, cooked<101/2cup80Canadian GI
LowBasmati rice, white extra-long grain, India Gate, Spekko, cooked<203rd February 1900105GIFSA & DSAGF
LowBrown rice, extra-long grain, parboiled, Saman, Spekko, cooked<204/5 cup115GIFSA & DSAGF
LowBarley, cracked or crushed, cooked<101/2 cup80Wolever et al (Tunisia)
Low"Krummelpap", mieliemeal porridge or phutu, crumbly, cooled (sifted & unsifted)<201/2 cup70Note the 1/2 cup servingGF
LowMieliemeal porridge or phutu, stiff, cooled (sifted & unsifted)<201/2 cup125Note the 1/2 cup servingGF
LowSorghum, whole, cooked<203/4 cup128Estimated GIGF
LowGnocchi<201/2 cup83Italian GI
LowSalad, samp & bean, Werda<201/4 packet100
LowGreen mielie (whole cob 250g, kernels 165g)<201 mielie165World average GIGF
LowMacaroni or short pasta shapes, durum wheat, cooked<203/4 cup90SA values
LowMealiemeal porridge, stone ground, cooked, hot or cold, Afya<203/4 cup100GIFSA GF
LowPotato, Carisma, low GI, cooked, Earth Apple<101 medium100GIFSA & DSAGF
LowQuinoa, cooked<201/2 cup80GF
LowSweet corn, fresh (whole cob 165g, kernels 95g)<101 cob95World average GIGF
LowWhite rice, extra-long grain, parboiled, Americano, Spekko, cooked<203rd February 1900108GIFSA & DSAGF
LowWhite rice, extra-long grain, parboiled, Spekko, cooked<204/5 cup108GIFSA & DSAGF
LowAmadumbe<201/2 medium150Estimated GIGF
LowBrown rice, Old Millstream, Tastic Nature's, cooked<201 cup140GF
LowBuckwheat, cooked <201/2 cup85Canadian GIGF
LowSweet potato, white flesh, purple skin, baked / cooked<201/2 medium150GI ranges from 45 - 54, depending on seasonGF
LowWild rice, cooked<201 cup140Australian GIGF
LowSpaghetti or long pasta shapes, durum wheat, cooked<201 cup120SA values
MediumJasmine brown rice, Thai Royal Umbrella, Spekko, cooked<201/2 cup70GF
MediumBuckwheat noodles, cooked<101/2 cup74Australian GIGF
MediumPotato, Nicola (Mediterranean), cooked<101 medium100Australian GIGF
MediumSalad, African wheat, Werda<201/4 packet100
MediumBasmati rice, Tastic, cooked<303/4 cup123GF
MediumPotato, baby or new, cooked<203100GF
MediumCouscous, durum wheat or bulgar, cooked<101/3 cup64Australian GI; note the 1/3 cup serving
MediumArborio or risotto rice, cooked<201/2 cup75Australian GIGF
MediumSamp and beans, cooked<201/2 cup100GF
HighGreen beans and potato, cooked*<201 cup200Note the lower GL due to the vegetable
HighJasmine rice, Spekko, cooked<201/2 cup83GF
HighPasta, homemade with wheat, cake, corn or rice flour, cooked<203/4 cup90Estimated GI; lower GI with legume flour
HighPotato salad, commercial***<201/2 cup150Estimated GI, very high fat
HighTwo-minute noodles, South African**, cooked<301/2 packet77High fat. High GI, except if made from durum wheat
HighMashed potato, made with full cream milk and butter*<201/2 cup125SA tested by ARP Walker, 1984GF
HighMillet, cooked<203/4 cup120GF
HighPolenta, cooked<201/2 cup110Average GIGF
HighRice noodles, cooked<303/4 cup135Average GIGF
High"Krummelpap", mieliemeal porridge / phutu, crumbly, hot (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk / sour milkGF
HighMieliemeal porridge / phutu, crumbly, hot (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk / sour milkGF
HighMieliemeal porridge / phutu, stiff, hot (sifted & unsifted)<201/2 cup125Note the 1/2 cup serving; lower GI with milk / sour milkGF
High"Slap" chips or French fries***24.910 chips100Very high fatGF
HighRice and corn pasta, (Ris'O'Mais), Orgran<203/4 cup90Australian GI; 90% rice flourGF
HighSweet potato, orange flesh, baked or cooked<201/2 medium150Australian GIGF
HighCorn pasta, gourmet natural, Orgran<203/4 cup90Australian GI; 89% maize and rice flourGF
HighSorghum porridge, fermented (Ting)<201 cup250Lower GI with milk / sour milkGF
HighPotato, microwaved<201 medium100GF
HighPotato, baked <201 medium100GF
HighPotato, roasted without fat<201 medium100GF
HighSmash, instant mashed potato, ready-to-eat*<201/2 cup125High fat due to added milk & margarine
HighSamp, cooked, hot<201/2 cup100GF
HighJasmine rice, cooked<301/2 cup83World average GIGF
HighPolenta, cooked, frozen & defrosted<301/2 cup110GF
HighSago pearls, uncooked>30125 ml80Estimated GIGF

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.