Letting you in on a few secrets when it comes to cancer
Thursday, August 15, 2013
Tuesday, August 13, 2013
The South-African Glyceamic Index (GI)
List of carbohydrate food according to the GI Index
Low GI foods (0-55)
Dairy:
Low fat or fat free milk (plain and flavoured)
Low fat or fat free yoghurt (plain and sweetened)
Low fat and fat free custard (sweetened and unsweetened)
Low fat ice cream (sweetened and unsweetened)
Vitari (dairy free fruit ice cream).
Cereals:
Bokomo Pro Nutro wholewheat (Original and Apple Bake)
Kellogg's Hi Fibre Bran
Cold Mealie Meal porridge
Oat Bran
Kelloggs's All Bran Flakes with skim milk
Bokomo ProNutro
Original with low fat milk.
Breads:
Pro-Vita
Seed loaf bread
Any bread with lots of whole kernels, crushed wheat, oats and or oat bran inside (not ordinary whole wheat bread).
Starches:
Legumes: all dried and canned beans, peas, lentils, pea dahl, baked beans and pasta.
Boiled barley
Boild wheat
Pasta (durum wheat)
Sweet patato
Corn (not sweet corn). Corn on the cob
Basmati and Tasmati rice (whilte and brown).
Fruit:
All deciduous fruit such as apricots, cherries, peaches, plums, pears, apples, etc.
All citrus fruit such as oranges, naarthies, grapefruit, lemons.
Kiwi and grapes - watch portions.
Vegetables:
All those that are not intermediate or high GI.
Snacks / Sugars:
Fructose - not more that 20g a day
Sugar free sweets (not chocholates)
Sugar free jam
Home made low-fat or airpopped popcorn.
Drinks:
Sugrar free cold drink
Juice of low GI fruits: only quarter glass at a time as a fruit portion.
Intermediate GI Index food (55-70)
Dairy:
None.
Cereals:
Kellog's Strawberry Pops
Kellogg's Fruitful Bran
Bokomo ProNutro Flakes
Tastee Wheat
Instant Oats
Kellogg's Corn Pops
Kellogg's All-Bran Flakes
Shredded Wheat
Mealie meal - reheated or with added corn
Oatmeal.
Bread:
Rye bread
Ryvita.
Starches:
Sweetcorn
Brown rice with lentils
Baby potatoes with skins
Couscous
Mealie-meal porridge with added corn.
Fruit:
Tropical fruit such as banana, mango, sultanas, pawpaw, pineapple and litchis.
Dried fruit: Sultanas, dates, raisins.
Melons.
Vegetables
Beetroot
Spinach.
Snacks / Sugars:
Bakers Homewheat - digestive biscuits.
Low fat biscuits containing oats / oat bran / oatmeal
Low fat bran / fruit muffins and pancakes
Low fat oatmeal crumpets
Low fat rusks containing oatbran / oats / oatmeal
Raw honey
Jam - whole fruit apricot, plum and marmalade
Sugar.
Drinks:
Intermediate GI fruits in a juice form - only a quarter cup instead of one fruit.
List of high GI food (70-100)
Diary:
None.
Cereals:
Mealie meal - refined and coars.
Puffed wheat
Tiger oats and Jungle oats
Maltabella
Wheat Bix
Corn Flakes
Rice Crispies
Pronutro (strawberry, banana, whole-wheat honey melt chocolate).
Bread:
All white, brown and regulat whole wheat bread and bread rolls and anything made with cake flour, bread flour and Nutty wheat flour
Rice cakes
Snack bread, white and whole-wheat.
Starches:
Potatoes: boiled, mashed, baked and fried
Two Minute noodles
Rice, especially sticky rice
Samp
Mealie rice.
Fruit:
Watermelon
Dried fruit rolls.
Vegetables:
Carrots and carrot juice
Pumplkin, butternut,squash
Parsnips
Turnips.
Snacks / Sugars:
Bakers Marie Biscuits
Ice suckers
Nutrigrain bars
Wafer biscuits
Tofu ( frozen dairy free desert)
Glucose
Maltose
Sweets - boiled and jelly type
Honey (commercial).
Drinks:
Game
Energade
Powerade
Lucozade.
Please note: Brand names indicate the brands tested. Similar types of food but of other brand name cannot be guaranteed to heave the same index. By eating oats nad mealiepap cold as well as adding skim milk, the GI can be lowered.
Regular plum and apricot jam and marmalade have intermediate GI index values and can be eaten in small quantities e.g. one teaspoon on bread. One teaspoon will then be one portion of carbohydrates (e.g. 1 slice of toast with 1 teaspoon of marmalade instead of two slices of toast). The more chunky the fruit, the lower the GI.
Low GI foods (0-55)
Dairy:
Low fat or fat free milk (plain and flavoured)
Low fat or fat free yoghurt (plain and sweetened)
Low fat and fat free custard (sweetened and unsweetened)
Low fat ice cream (sweetened and unsweetened)
Vitari (dairy free fruit ice cream).
Cereals:
Bokomo Pro Nutro wholewheat (Original and Apple Bake)
Kellogg's Hi Fibre Bran
Cold Mealie Meal porridge
Oat Bran
Kelloggs's All Bran Flakes with skim milk
Bokomo ProNutro
Original with low fat milk.
Breads:
Pro-Vita
Seed loaf bread
Any bread with lots of whole kernels, crushed wheat, oats and or oat bran inside (not ordinary whole wheat bread).
Starches:
Legumes: all dried and canned beans, peas, lentils, pea dahl, baked beans and pasta.
Boiled barley
Boild wheat
Pasta (durum wheat)
Sweet patato
Corn (not sweet corn). Corn on the cob
Basmati and Tasmati rice (whilte and brown).
Fruit:
All deciduous fruit such as apricots, cherries, peaches, plums, pears, apples, etc.
All citrus fruit such as oranges, naarthies, grapefruit, lemons.
Kiwi and grapes - watch portions.
Vegetables:
All those that are not intermediate or high GI.
Snacks / Sugars:
Fructose - not more that 20g a day
Sugar free sweets (not chocholates)
Sugar free jam
Home made low-fat or airpopped popcorn.
Drinks:
Sugrar free cold drink
Juice of low GI fruits: only quarter glass at a time as a fruit portion.
Intermediate GI Index food (55-70)
Dairy:
None.
Cereals:
Kellog's Strawberry Pops
Kellogg's Fruitful Bran
Bokomo ProNutro Flakes
Tastee Wheat
Instant Oats
Kellogg's Corn Pops
Kellogg's All-Bran Flakes
Shredded Wheat
Mealie meal - reheated or with added corn
Oatmeal.
Bread:
Rye bread
Ryvita.
Starches:
Sweetcorn
Brown rice with lentils
Baby potatoes with skins
Couscous
Mealie-meal porridge with added corn.
Fruit:
Tropical fruit such as banana, mango, sultanas, pawpaw, pineapple and litchis.
Dried fruit: Sultanas, dates, raisins.
Melons.
Vegetables
Beetroot
Spinach.
Snacks / Sugars:
Bakers Homewheat - digestive biscuits.
Low fat biscuits containing oats / oat bran / oatmeal
Low fat bran / fruit muffins and pancakes
Low fat oatmeal crumpets
Low fat rusks containing oatbran / oats / oatmeal
Raw honey
Jam - whole fruit apricot, plum and marmalade
Sugar.
Drinks:
Intermediate GI fruits in a juice form - only a quarter cup instead of one fruit.
List of high GI food (70-100)
Diary:
None.
Cereals:
Mealie meal - refined and coars.
Puffed wheat
Tiger oats and Jungle oats
Maltabella
Wheat Bix
Corn Flakes
Rice Crispies
Pronutro (strawberry, banana, whole-wheat honey melt chocolate).
Bread:
All white, brown and regulat whole wheat bread and bread rolls and anything made with cake flour, bread flour and Nutty wheat flour
Rice cakes
Snack bread, white and whole-wheat.
Starches:
Potatoes: boiled, mashed, baked and fried
Two Minute noodles
Rice, especially sticky rice
Samp
Mealie rice.
Fruit:
Watermelon
Dried fruit rolls.
Vegetables:
Carrots and carrot juice
Pumplkin, butternut,squash
Parsnips
Turnips.
Snacks / Sugars:
Bakers Marie Biscuits
Ice suckers
Nutrigrain bars
Wafer biscuits
Tofu ( frozen dairy free desert)
Glucose
Maltose
Sweets - boiled and jelly type
Honey (commercial).
Drinks:
Game
Energade
Powerade
Lucozade.
Please note: Brand names indicate the brands tested. Similar types of food but of other brand name cannot be guaranteed to heave the same index. By eating oats nad mealiepap cold as well as adding skim milk, the GI can be lowered.
Regular plum and apricot jam and marmalade have intermediate GI index values and can be eaten in small quantities e.g. one teaspoon on bread. One teaspoon will then be one portion of carbohydrates (e.g. 1 slice of toast with 1 teaspoon of marmalade instead of two slices of toast). The more chunky the fruit, the lower the GI.
Subscribe to:
Posts (Atom)