Low GI (below 55) Slow-releasing carbohydrates

Dairy:

All low fat and fat free milk (plain and sweetened)

All low fat and fat free yoghurt (plain and sweetened)

Cooled low fat and fat free custard (sweetened with sugar)

Hot low fat and fat free custard (unsweetened/artificially sweetened)

Low fat & fat free ice cream, milk-based (sweetened and unsweetened)

Dairy-free fruit ice cream

Cereals:

Whole-wheat cereal flakes (to be reconstituted with milk)

High fibre bran cereal

Sorghum with added acid i.e. lemon juice or vinegar

Cooled mealie meal porridge

Oat bran (raw)

Raw muesli containing mainly oats, oat bran, digestive

bran, wheat germ, high fibre bran, sultanas and a few nuts (no Brazil nuts)

Bread and flour:

Whole-wheat crackers

Seed loaf bread, wholegrain rye bread (pumpernickel), and any other bread with lots of whole barley/rye/wheat/buckwheat, crushed wheat, oats, oat bran, digestive bran, soya/pea flour, low fat dairy and/or low GI fruit e.g. with sultanas

Soya and pea flour

Oat bran (raw) and digestive bran

Starches: 

All legumes i.e. dried, cooked and canned beans, peas, lentils, pea dhall, etc. including baked beans, chickpeas, soybeans etc (sweetened and unsweetened)

Pearled barley

Whole and cracked rye

Pearled whole wheat, crushed wheat and bulgur

Buckwheat

All pasta (macaroni, spaghetti, noodles) made from 100% durum wheat

Cooled mealie meal

Sweet potato

Whole corn (tinned and frozen) and corn on the cob

Cooled samp

Long grain and wild rice

Fruit:

All fresh and dried deciduous fruit i.e. apricots, fresh cherries, peaches, nectarines, plums, pears and apples.

Beware of portion sizes of dried fruit; they are dehydrated.

All citrus fruit i.e. oranges, naartjies, grapefruit, lime, lemons and unsweetened citrus peel (NB. The more tart/sharp/acid the fruit, the lower the GI)

Kiwi and grapes - beware of portion sizes.

Fruit juices: Beware of portion sizes; juice is concentrated fruit.

Vegetables:

Most vegetables, except for the Intermediate and high GI ones (see below)

Snacks/ Sugars:

Polydextrose, sorbitol, and lactose (types of sugars found in various foods)

Fructose (< 20 g /day, due to the danger of retinal damage)

Sugar free boiled/jelly sweets, sweetened with fructose, sorbitol or polydextrose

Sugar free jam, sweetened with fructose, sorbitol.

Popcorn (Homemade, air popped i.e. low fat)

Drinks:

Sugar free cold drink

Intermediate GI (55 - 70) Intermediate-releasing carbohydrates

Cereals:

Mealie meal - reheated/added corn

Oats, raw and cooked

Strawberry flavoured popped rice

Fruit bran cereal

Cereal flakes

Semolina

Corn flavoured popped cereal

Sugar frosted cereal

Chocolate flavoured cereal pieces

Bran flakes

Shredded wheat cereal

Bread and flour:

Pita bread i.e. unleavened flat bread

Rye bread (refined)

Bran- and oat bread and bread rolls

Rye crackers (large)

Oats

Rolled barley

Rye flour

Starches:

Sweet corn (canned)

Basmati rice (White and brown)

Stiff mealiemeal

Baby/new potatoes - with skin

Brown rice

Couscous

Samp and beans

Fruit:

Tropical fruit (fresh) e.g. banana (green bananas have a lower GI), mango, pawpaw, papino, guavas, litchis and pineapple.

Sultanas, dates and raisins

Pineapples canned in fruit juice and apricots canned in syrup

Fruit juices: freshly squeezed orange juice, apricot juice, breakfast punch juice, mango juice, papaya/carrot juice,

pineapple juice, mixed berry juice, cranberry juice, red grape juice, hanepoot juice, litchi juice. Watch portion sizes; juice is very concentrated.

Vegetables:

Beetroot

Marog

Spinach

Snacks/Sugars:

Pizza with a low fat low GI topping e.g. mozzarella cheese, ham and mushrooms

Whole-wheat digestive biscuits

Bran and raisin breakfast bar

Biscuits (low fat) containing oat bran/oats/oatmeal, etc.

Rusks (low fat) containing oat bran/oats/oatmeal, etc.

Muffins/pancakes/crumpets (low fat) containing low GI fruit/oats/oat bran etc.

Low fat low GI tart/cake/pudding

Pure/raw bee honey

Jam, homemade with 50% fruit and 50% sugar (not fig jam)

Sugar

Regular jelly

Cold drinks sweetened with sugar

Ice suckers (made from sweetened cold drink)

High GI (70 and above) Fast-releasing carbohydrates

Cereals:

Pressed wheat cereal (rectangular shaped, regular and sugar free)

Oats, instant

Mealie meal (refined and unrefined)

Low fat toasted muesli

Puffed wheat cereal

Honey flavoured corn flakes

Flavoured cereal flakes (that need to be constituted with milk)

Popped rice cereal

Corn flakes

Mabela Porridge

Starches:

Millet

Normal sized potatoes (with or without skins) - baked, fried, microwaved, mashed, as well as chips (high in fat as well) and instant mash potato

Pasta made from rice flour

Samp and mealierice

Mealiemeal, unrefined and refined

Bread and flour:

All brown, white and regular whole-wheat bread (those with little or no kernels inside), as well as all rolls, bagels, "hot cross buns", "melba toast", etc.

Most flours i.e. corn flour, cake flour, bread flour, as well as whole wheat flour, potato flour, rice flour, etc., as well as soup powder (very salty as well)

Plain scones and muffins

Rice cakes (white and brown)

Snack bread (Refined and whole-wheat), cracker breads, cream crackers, etc.

Fruit:

Sweet melon and watermelon

Vegetables:

Turnips

Carrots and carrot juice

Parsnips

Pumpkin, hubbard squash, butternut (yellow or winter pumpkins/squashes)

Snacks/Sugars:

Sweets (boiled, jelly type, marshmallows, toffees, etc.)

Tapioca made with milk

Energy bars

Wafer biscuits

Marie biscuits

Commercial honey and syrup

Glucose and dextrose

Maltose and maltodextrins

Tofu (frozen dairy free dessert)

Energy/sports drinks