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SLOW RELEASE CARBOHYDRATES (low GI)
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Legumes: baked beans, sugar beans, lentils, etc.
Oat bran Barley Stampkoring (wheat rice), Dense & heavy breads Pasta (Durum wheat) Tastic rice, Brown rice Sweet potato Wholewheat Pronutro: apple bake and original Hi-Fibre Bran, Fibre Plus, BranFlakes Deciduous fruits: apples, pears, grapes, etc Citrus fruits: oranges, grapefruit, naartjies, etc Vegetables (with a few exceptions) Yoghurts: low fat, fruit and plain |
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INTERMEDIATE RELEASE CARBOHYDRATES (med GI)
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Cooked oats porridge
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FAST RELEASE CARBOHYDRATES (HIGH GI)
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Mealiemeal & other porridges
Sticky rice Potatoes Refined cereals: rice crispies, cornflakes, Weetbix, Rice cakes, Corn thins Breads: brown, white & whole wheat Bread rolls, pita bread, etc. Flours: wheat, cake, corn, potato, rice Melons: watermelon, spanspek, sweet melon Sports drinks: Energade, Sportsade, Game, Lucozade, Sweets |
Note that product formulations differ from country to country even though they may have the same name. For example, All Bran in Australia is very different to the All Bran Flakes in South Africa. In fact, the South African Kelloggs All Bran Hi-Fibre, commonly known as Hi Fibre Bran is the most similar to the Australian All Bran in its formulation (recipe). The Australian All Bran and the South African Hi Fibre Bran have almost the same GI (42 and 43 respectively). But all Bran Flakes in South Africa have a GI of 69. Thus be very careful which GI tables you use, stick to those for the country you live in..