GI Rating of Low Fat Carbohydrate Foods

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 in either hyperglycaemia in Diabetics or hypoglycaemia in Hypoglycaemics.

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LIST OF RECOMMENDED SOUTH AFRICAN LOW GI / LOW FAT PRODUCTS

HIGH FIBRE CEREALS:
Bokomo Fibre Plus, Bokomo Bran Flakes, Kelloggs Hi-Fibre Bran, Pick’n Pay Shredded Bran, Kelloggs Fruitful All Bran, Pronutro, wholewheat, Apple Bake, Pronutro, Wholewheat, Original

OATS:
Bokomo, Spar Brand, Pick’n Pay, Rolled oats, Jungle Oat Bran

PASTA’S (durum wheat):
Fattis & Monis spaghetti and macaroni, Fattis & Monis pasta shapes, Fineform lasagne sheets and tagliatelle, Pick ‘n Pay Choice pasta’s

RICE:
Old Mill Stream Brown Rice, Tastic White Rice, Tastic Basmati Rice, Veetee’s Basmati Rice

WHEAT RICE / PEARLED WHEAT:
Lion Stampkoring / Wheat Rice, Crossbow Stampkoring / pearled wheat

LENTILS:
Lion brown lentils, Crossbow whole lentils, Imbo whole lentils, Imbo Split Lentils, Lion Split lentils, Crossbow Split lentils, Tiger 4-in-1 Soup Mix

BARLEY:
Lion pearled barley, Crossbow pearled barley, Imbo pearl barley

BEANS:
All brands of dry beans, and all varieties, Crossbow, Lion, Imbo, Mayfair, Rhodes, Gold Crest, Pick’n Pay Choice Brand, Sunkist, Marina, Farmgirl, Gold Dish, Koo, All Gold, Four in one soup mix, Tiger Split Peas

BREADS:
Natures Harvest Brown Seed Loaf, Astoria rye breads, Uncle Salie’s homemade brown seedloaf, Old Cape Seedlaof, Duens Seedloaf, FineForm Brown Bread

CRACKERS:
Provita original & multigrain

DAIRY:
LOW FAT/FAT-FREE FRUIT YOGHURTS - Clover Danone, Dairybelle, Parmalat, Gero, Pick’nPay Choice, Spar

BUTTERMILK - Bonnita low fat, Dairybelle

CHEESES - Lichten Blanc (Clover), Dairybelle In Shape lower fat cheddar (23%fat), Elite Edam (24.5%fat), Simonsberg Mozzarella (25.6%fat)

LOW FAT COTTAGE CHEESES - Dairybelle, Lancewood, Parmalat, In Shape, Clover

FETA CHEESES - Pick’nPay Choice Danish Style (14%fat), Simonsberg 33%reduced fat (18.7%fat), Pick’nPay Traditional (22%fat), Clover Traditional (28.5%fat), Simonsberg (29%fat), Dairybelle Original (33%fat)

ICE CREAMS - Dialite, Country Fresh Lite range

MILKS - Low fat milk (2%fat), Skim/fat free milk, Nestle Ideal Low Fat Evaporated milk, Bonnita Low Fat Buttermilk

LOW FAT MAYONNAISE / SALAD CREAMS - Nola Lite reduced oil dressing (7.6%fat), Trim low oil dressing (10.5%fat)
Weighless low oil dressing (10%fat), Nola Slim-a-naise (12%fat), Figure (12%fat), Pick’nPay low oil salad cream , 15%fat), Kraft Miracle Whip Light (18%fat), Crosse & Blackwell mayonnaise light (26%fat), Hellmann’s Light (31%fat), Kraft Real Mayonnaise Light (34.6%fat), Woolworths low fat salad cream

FRUIT JUICE:
Ceres Apple, Cranberry and Kiwi, Secrets of the Valley, Mysteries of the Mountain, Whispers of Summer
Liquifruit Apple, Apricot, Breakfast Punch, Mango-orange, Passion Power, Peach-orange, Tangerine Teaser

JAM:
Naturlite jams, FineForm apricot jam, Fineform Seville orange marmalade

OILS:
Olive oil, cold pressed, Canola oil (Epic), Macadamia oil, Red Palm oil (Carotino), Avocado oil, Peanut oil

MARGARINES:
Flora light (50% fat), Flora Extra light (35%fat), Flora Liquid (78%fat), Canola Lite (Blossom) (52%fat)

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