Sugars and Sweetners
| GI | Name of product / food | GL | Unit | Mass (g) | Comments | GF |
|---|---|---|---|---|---|---|
| Low | Canderel sweetener powder | <5 | 1 tsp | 0.5 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener powder | <50 | 1 cup | 25 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener sticks, with aspartame | <5 | 1 stick | 1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener sticks, with stevia | <5 | 1 stick | 1.5 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener sticks, with sucralose | <5 | 1 stick | 1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener tablets, with aspartame | <5 | 2 tablets | 0.2 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener tablets, with stevia | <5 | 2 tablets | 0.2 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel sweetener tablets, with sucralose | <5 | 2 tablets | 0.2 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Canderel vanilla sweetener sticks | <5 | 1 stick | 1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equal sweetener sticks, with aspartame or sucralose | <5 | 1 stick | 0.8 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equal sweetener tablets, with aspartame or sucralose | <5 | 2 tablets | 0.2 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet sweetener powder with erythritol | <5 | 1 rounded tsp | 5 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet sweetener sachets | <5 | 1 sachet | 1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet sweetener sachets, with stevia | <5 | 1 sachet | 1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet sweetener sachets, with sucralose | <5 | 1 sachet | 1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet sweetener tablets | <5 | 2 tablets | 0.2 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet sweetener tablets, with stevia | <5 | 2 tablets | 0.1 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | Equisweet, sweetener tablets, with sucralose | <5 | 2 tablets | 0.2 | Low glycemic response; estimated GL; GIFSA & DSA | |
| Low | EZE-Sweet / OH SO Sweet, original sweetener sachet and / or powder | <5 | 1 sachet or 1 rounded tsp | 2 | Low glycemic response; estimated GL; DSA | |
| Low | Freesweet, baking sugar substitute | <5 | 1 level tsp | 5 | Low glycemic response; calculated GL; DSA | |
| Low | Inulin or fructo-oligo-saccharide or FOS | <5 | 1 cup | 100 | Prebiotic soluble fibre, flour /sugar / fat replacer | GF |
| Low | Inulin or fructo-oligo-saccharide or FOS | <5 | 1 level tsp | 2 | Prebiotic soluble fibre, flour / sugar / fat replacer | GF |
| Low | Savannah stevia | <5 | 4.5 tsp | 5 | Equivalent in sweetness to one cup sugar | |
| Low | Savannah stevia | <5 | 1 pinch | 0.5 | Equivalent in sweetness to one tsp sugar | |
| Low | Sweetly, sugar substitute, plain, cinnamon and vanilla | <5 | 1 stick | 4.5 | Low glycemic response; calculted GL; GIFSA & DSA | GF |
| Low | Selati sweetener sticks, with stevia | <5 | 1 stick | 0.9 | Low glycemic response; estimated GL | |
| Low | Selati sweetener tablets, with stevia | <5 | 2 tablets | 0.1 | Low glycemic response; estimated GL | |
| Low | Selati sweetener sticks, with sucralose | <5 | 1 stick | 0.9 | Low glycemic response; estimated GL | |
| Low | Selati sweetener tablets, with sucralose | <5 | 2 tablets | 0.1 | Low glycemic response; estimated GL | |
| Low | Sweetly, baking sugar substitute | <5 | 1 cup | 167 | Low glycemic response; calculated GL; GIFSA & DSA | GF |
| Low | Sweetly, baking sugar substitute | <5 | 1 tsp | 3 | Low glycemic response; calculated GL; GIFSA & DSA | GF |
| Low | Truvia sweetener sachets, with stevia and erythritol | <5 | 1 sachet | 2 | Low glycemic response; estimated GL; GIFSA & DSA | GF |
| Low | Isomalt (sugar alcohol) | <5 | 1 cup | 200 | Sugar substitute; used in boiled sweets | GF |
| Low | Lactitol (sugar alcohol) | <5 | 1 cup | 200 | Used in baking blends to replace sugar | GF |
| Low | Polydextrose, refined | <5 | 1 cup | 180 | Sugar & fat substitute | GF |
| Low | Polydextrose | <5 | 1 cup | 180 | Sugar & fat substitute | GF |
| Low | Xylitol (sugar alcohol), e.g. Equisweet, Savannah, Suganon, etc. | <10 | 1 cup | 200 | Sugar alternative; European GI | GF |
| Low | Xylitol (sugar alcohol), e.g. Equisweet, Savannah, Suganon, etc. | <5 | 1 level tsp | 4 | Sugar alternative; European GI | GF |
| Low | Sorbitol (sugar alcohol) | <10 | 1 cup | 200 | Sugar alternative; European GI | GF |
| Low | Fructose, baking, crystalline | <50 | 1 cup | 220 | Sugar substitute; maximum 20g per day | GF |
| Low | Fructose, table-top, crystalline | <5 | 1 tsp | 4 | Sugar substitute; maximum 20g per day | GF |
| Low | Maltitol (sugar alcohol) | <50 | 1 cup | 200 | Sugar substitute | GF |
| Low | Isomaltulose (Palatinose) | >50 | 1 cup | 200 | Source of slow release glucose and fructose | GF |
| Low | Isomaltulose (Palatinose) | <5 | 1 level tsp | 4 | Source of slow release glucose and fructose | GF |
| Low | Lactose or milk sugar | >50 | 1 cup | 200 | World average GI | GF |
| Medium | Natura dark muscovado sugar | >100 | 1 cup | 190 | GF | |
| Medium | Natura dark muscovado sugar | <5 | 1 level tsp | 4 | GF | |
| Medium | Treasure Sands sugar replacement | >100 | 1 cup | 200 | 60 ml (ΒΌ cup) has the sweetness of 1 cup sugar | GF |
| Medium | Treasure Sands sugar replacement | <5 | 1 level tsp | 4 | 1 Tsp has the sweetness of 4 level tsp sugar | GF |
| Medium | Sugar, brown, loose | >100 | 1 cup | 200 | Estimated GI | GF |
| Medium | Sugar, brown, loose | <5 | 1 rounded tsp | 5 | Estimated GI | GF |
| Medium | Sugar, brown, treacle or sticky | >100 | 1 cup | 190 | Estimated GI; 1 rounded tsp = GL of 5 | GF |
| Medium | Sugar, icing | >100 | 1 cup | 150 | Estimated GI | GF |
| Medium | Sugar, white or table sugar or sucrose | >100 | 1 cup | 200 | Ordinary table sugar | GF |
| Medium | Sugar, white or table sugar or sucrose | <5 | 1 level tsp | 4 | Ordinary table sugar | GF |
| High | Glucose or dextrose or dextrose monohydrate | >100 | 1 cup | 150 | Sugar substitute | GF |
| High | Glucose or dextrose or dextrose monohydrate | <5 | 1 level tsp | 3 | Sugar substitute | GF |
| High | Maltose (sugar substitute) | >100 | 1 cup | 150 | Canadian GI | GF |
| High | Maltodextrin (sugar substitute/ binder) | >100 | 1 cup | 150 | Used in diabetic products as a bulking agent - note very high 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.
