Snacks and Sugars

GI Values of Snacks and Sugars

Product recommendations only for people who are serious about weiht loss!
Name of product / food Unit Mass (g) GI GL Recommended
Apple rings, dried 4 rings 20 Low Low Recommended
Apricot, dried 6 halves 18 Low Low Recommended
Banana bread* 1 slice 50 Low Medium
Breakfast bar, green fig, Fine Form 1 bar 32 Low Low Recommended
Cape Sweeteners (like original) Flavours Low GR 2 m 1 Low Low Recommended
Cape Sweeteners + Sucralose -(15%) Low GR 2 m 1 Low Low Recommended
Cashews** 2 Tbs 30 Low Low Recommended
Chocolate slab, milk / plain* 2 small blocks 15 Low Low
Chocolate slab, sugar free* 2 small blocks 15 Low Low
Crisps / chips, potato (similar to Simba, Willards)** 1 packet 30 Low Low
Custard, homemade, Australian* 1/2 cup 125 Low Low
Custard, homemade, South African 1/2 cup 125 Low Low Recommended
Equisweet, sachets 1 sachet 1 Low Low Recommended
Equisweet, tablets 2 tablets 1 Low Low Recommended
Fructo-oligo-saccharide / FOS / Inulin 1 level tsp 2 Low Low Recommended
Fructose, baking, crystalline 1 cup 220 Low High
Fructose, table-top, crystalline 1 tsp 4 Low Low Recommended
Fruit bar, apricot, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, berry, Just Fruit, Safari 1 bar 32 Low Low Recommended
Fruit bar, cherry berry, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, mango, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, pear & currant, Just Fruit, Safari 1 bar 32 Low Low Recommended
Fruit bar, strawberry, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, summer fruit, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, tropical passion, Trufruit 1 bar 33 Low Low Recommended
Fruit chutney 2 Tbs 35 Low Low Recommended
Hummus, low fat* 4 Tbs 60 Low Low
Ice cream, Diaby, toffee 100 ml 45 Low Low Recommended
Ice cream, Dialite, fat free, vanilla / english toffee, Nestlé 2-3 scoops 100 Low Low Recommended
Ice cream, low fat / sorbet, ** 2-3 scoops 100 Low Medium
Ice cream, Mega Lite, Nestlé** 1 ice cream 82 Low Low
Instant pudding made with milk* 1/2 cup 100 Low Low
Inulin / fructo-oligo-saccharide / FOS 1 cup 100 Low Low Recommended
Isomalt / maltitol (sugar alcohol) 1 cup 200 Low Medium
Jam, apricot, Fine Form 1 heaped tsp 20 Low Low Recommended
Jam, strawberry, Weighless 1 heaped tsp 20 Low Low Recommended
Lactitol (sugar alcohol) 1 cup 200 Low Low Recommended
Lactose / milk sugar 1 cup 200 Low High
Marmalade, orange 1 Tbs 20 Low Low Recommended
Nutella, hazelnut chocolate spread*, Ferrero 1 level Tbs 20 Low Low
Nutren Balance bar, apricot / lime-ginger, Nestlé 1 bar 22 Low Low Recommended
Nutrismart sachets 1 sachet 1 Low Low Recommended
Nutrismart shakers 1 tsp 1 Low Low Recommended
Nutrismart tablets 2 tablets 1 Low Low Recommended
Panolca Flavoured Mineral Water (16%) Low GR 1 bottle 500 Low Low Recommended
Pea soup, tinned* 1 cup 250 Low Low Recommended
Peanuts** 1 mini packet 40 Low Low
Polydextrose 1 cup 180 Low Low Recommended
Polydextrose, refined 1 cup 180 Low Low Recommended
Popcorn Affair 1 packet 65 Low Medium
Popcorn, homemade, popped 1 cup 15 Low Low Recommended
Popcorn, Just Popcorn, lower fat, popped 1 cup 16 Low Low Recommended
Prorich diskettes (vitamin & protein supplement) 4 diskettes 20 Low Low Recommended
Provita Bites, Cocoa & Oats* 1 packet 40 Low Medium
Provita Bites, Oats & Brown sugar* 1 packet 40 Low Medium
Provita, Multigrain 1 cracker 6 Low Low Recommended
Provita, Original 1 cracker 6 Low Low Recommended
Prunes, dried, pitted 3 30 Low Low Recommended
Quickie, low GI snack bar, apple / strawberry* 1 bar 40 Low Low Recommended
Raisin bread, Australian 1 slice 30 Low Low Recommended
Rusks, low GI, Jepsa 1 rusk 30 Low Low Recommended
Sorbitol (sugar alcohol) 1 cup 200 Low Medium
Sponge cake, vanilla, Australian 4 matchboxes 40 Low Low Recommended
SugaLite, Hulletts 1 cup 180 Low Low Recommended
Thistlewood Blueberry Compote 1 heaped tsp 20 Low Low Recommended
Thistlewood Red Cherry 1 heaped tsp 20 Low Low Recommended
Thistlewood Strawberry 1 heaped tsp 20 Low Low Recommended
Tomato soup, tinned 1 cup 250 Low Low Recommended
Turkish delight, rose, low GI, Yotti’s 1 sweet 16 Low Low Recommended
Xylitol (sugar alcohol) 1 tsp 4 Low Low Recommended
Xylitol (sugar alcohol) 1 cup 200 Low Low Recommended
Bar One / Mars Bar** 1 medium 62 Medium High
Bran muffin**, commercially made 1 medium 64 Medium Medium
Carob (chocolate substitute) 2 blocks 15 Medium Low Recommended
Condensed milk, full cream 1 heaped tsp 20 Medium Low Recommended
Crackermates Lites, sesame & poppyseed 1 biscuit 5 Medium Low Recommended
Crackermates Lites, wholewheat 1 biscuit 4.5 Medium Low Recommended
Croissant** 1 60 Medium High
Crumpet / Flapjack / Griddle cake 1 35 Medium Low Recommended
Currants 1 heaped Tbs 16 Medium Low Recommended
Dates, dried 3 24 Medium Low Recommended
Dried fruit, cake mix 3 Tbs 27 Medium Medium
Fruit flakes, dried 1 small handful 30 Medium Medium
Fruit salad, dried 1/2 cup 70 Medium High
Health muffin* 1 medium 64 Medium Medium
Homewheat digestive biscuits, original, BettaSnack 1 biscuit 9 Medium Low Recommended
Honey, raw 1 heaped tsp 20 Medium Low Recommended
Instant pudding, powder 1/4 packet 23 Medium Medium
Jam, homemade, (at least 50% fruit) 1 heaped tsp 20 Medium Low Recommended
Jelly powder 1/4 packet 20 Medium Low Recommended
Jelly, ready to eat 1/2 cup 125 Medium Low Recommended
Nutri Rusks, Ouma, Nola 1 rusk 25 Medium Low Recommended
Peanuts and raisins** 1 mini packet 40 Medium Low
Provita Bites, Multigrain* 1 packet 40 Medium Medium
Provita, Oats & Brown sugar 1 cracker 6 Medium Low Recommended
Quick Break bran & raisin cereal bar, Bokomo* 1 bar 32 Medium Medium
Raisins 1 heaped Tbs 16 Medium Low Recommended
Ryvita 1 cracker 9 Medium Low Recommended
Shortbread (e.g. Eet-Sum-Mor) 1 biscuit 11 Medium Low Recommended
Sugar, brown treacle / sticky 1 cup 190 Medium High
Sugar, brown, loose 1 heaped tsp 5 Medium Low Recommended
Sugar, brown, loose 1 cup 200 Medium High
Sugar, icing 1 cup 150 Medium High
Sugar, white / table sugar / sucrose 1 level tsp 5 Medium Low Recommended
Sugar, white / table sugar / sucrose 1 cup 200 Medium High
Sultanas 1 heaped Tbs 16 Medium Low Recommended
Boudoir biscuits 1 biscuit 6 High Low
Cake, Swissroll, with jam 1 slice or 1 mini 47 High High
Corn crisps (similar to SA Fritos)** 1 packet 50 High Medium
Corn Thins 1 cracker 6 High Low
Cream Crackers 1 cracker 7 High Low
Glucose / dextrose / dextrose monohydrate 1 level tsp 3 High Low
Glucose / dextrose / dextrose monohydrate 1 cup 150 High High
Honey, commercial 1 heaped tsp 20 High Medium
Jam doughnut** 1 55 High Medium
Jelly beans 1 small packet 75 High High
Life Savers (sweets) 1 roll 39 High High
Maltodextrin (sugar substitute) 1 cup 150 High High
Maltose (sugar substitute) 1 cup 150 High High
Marie biscuits 1 biscuit 6 High Low
Marshmallows 1 6 High Low
Melba toast 1 slice 25 High Medium
Rice cakes 1 cracker 9 High Low
Snackbread, wholewheat 2 crackers 11 High Low
Super C, gums 1 small packet 75 High High
Super C, sweets 1 roll 38 High High
Tapioca pudding with milk 1/2 cup 135 High High
Tofu based frozen dessert 2-3 scoops 100 High High
Waffles** 1 55 High High
* High In Fat & ** Very High In Fat