Vegetables
The GI (Glycemic Index) & GL (Glycemic Load) table for vegetables to help make a better choice when choosing vegetables.
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
|---|---|---|---|---|---|
| Potato, mashed, microwaved, roasted and salad. See STARCHES. | |||||
| Sweet corn, fresh, frozen or tinned, cooked. See STARCHES. | |||||
| Sweet potato, orange or white flesh, baked or cooked. See STARCHES. | |||||
| Vegetable soups. See MEALS. | |||||
| Low | Braai relish, tinned, Miami | <5 | 1/4 tin | 100 | Low glycemic response; calculated GL |
| Low | Tomato and onion mix, gourmet, tinned, Miami | <5 | 1/4 tin | 100 | Low glycemic response; calculated GL, GF |
| Low | Tomato, fresh | <5 | 1 medium | 120 | GF |
| Low | Carrots, raw | <5 | 2 carrots | 120 | Romanian GI, GF |
| Low | Asparagus fresh and tinned | <5 | 8 spears | 200 | Estimated GI, GF |
| Low | Celery | <5 | 1 stick | 40 | Estimated GI, GF |
| Low | Cucumber | <5 | 1/4 English | 125 | Estimated GI, GF |
| Low | Lettuce, shredded | <5 | 1 cup | 80 | Estimated GI, GF |
| Low | Mushrooms, Denny (and others) | <5 | 1 cup | 70 | Estimated GI; GIFSA & DSA, GF |
| Low | Peppers, green, yellow, red, sweet | <5 | half | 80 | Estimated GI, GF |
| Low | Radishes | <5 | 5 | 100 | Estimated GI, GF |
| Low | Rocket leaves | <5 | One handful | 20 | Estimated GI, GF |
| Low | Sauerkraut | <5 | 1/2 cup | 100 | Estimated GI, GF |
| Low | Pickles | <5 | 1 medium | 20 | Calculated GI, GF |
| Low | Peppers, Jalapeno or Mediterranean | <5 | 5 peppers | 50 | Calculated GI, GF |
| Low | Aubergines | <5 | 1 medium | 250 | Estimated GI, GF |
| Low | Baby marrows | <5 | 3 | 120 | Estimated GI, GF |
| Low | Brinjals | <5 | 1 medium | 250 | Estimated GI, GF |
| Low | Broccoli | <5 | 1 cup | 100 | Estimated GI, GF |
| Low | Brussel sprouts | <5 | 1 cup | 100 | Estimated GI, GF |
| Low | Cabbage, shredded | <5 | 1 cup | 80 | Estimated GI, GF |
| Low | Cauliflower | <5 | 1 cup | 100 | Estimated GI, GF |
| Low | Courgettes | <5 | 3 | 120 | Estimated GI, GF |
| Low | Eggplant | <5 | 1 medium | 250 | Estimated GI, GF |
| Low | Gem squash | <5 | 1 | 80 | Estimated GI, GF |
| Low | Kohlrabi | <5 | 1/2 cup | 100 | Estimated GI, GF |
| Low | Marrows, baby | <5 | 1/2 cup | 100 | Estimated GI, GF |
| Low | Okra (bhindi) | <5 | 3 | 75 | Estimated GI, GF |
| Low | Onions, cooked | <5 | 1/2 medium | 75 | Estimated GI, GF |
| Low | Patty pans | <5 | 4 | 100 | Estimated GI, GF |
| Low | Salad, tossed (lettuce, tomato, pepper, carrot), no dressing | <5 | 1 cup | 100 | Estimated GI, GF |
| Low | Spinach, creamed (with cream)** | <5 | 1/2 cup | 90 | Estimated GI; high fat, GF |
| Low | Spinach or Swiss chard, cooked | <5 | 1/2 cup | 110 | Estimated GI, GF |
| Low | Spring onions | <5 | 4 spr. onions | 12 | Estimated GI, GF |
| Low | Zucchini | <5 | 3 | 120 | Estimated GI, GF |
| Low | Artichokes | <5 | 1 | 90 | Estimated GI, GF |
| Low | Coleslaw, commercial*** | <10 | 1/2 cup | 150 | Estimated GI; very high fat |
| Low | Green beans, cooked | <5 | 1/2 cup | 85 | GF |
| Low | Leeks | <5 | 1 | 60 | Estimated GI, GF |
| Low | Spinach, creamed (with white sauce)* | <5 | 1/2 cup | 90 | Estimated GI |
| Low | Waterblommetjies | <5 | 1 cup | 100 | Estimated GI, GF |
| Low | Peas, green, fresh or frozen, cooked | <5 | 1/2 cup | 90 | Canadian GI, GF |
| Low | Beetroot salad | <5 | 1/2 cup | 100 | Estimated GI, GF |
| Low | Peas and carrots, cooked | <5 | 1/2 cup | 85 | Calculated GI, GF |
| Low | Butternut, cooked | <5 | 1/2 cup | 105 | Australian GI, GF |
| Low | Hubbard squash (winter squash), cooked | <5 | 1/2 cup | 105 | Australian GI, GF |
| Low | Green beans, tinned | <5 | 1/2 cup | 85 | Australian GI, GF |
| Low | Carrots, cooked | <5 | 1/2 cup | 80 | World average GI, GF |
| Low | Snap or sugar peas or mange-tout or peas in pod, raw | <5 | 1/2 cup | 80 | Estimated GI, GF |
| Medium | Broad beans, frozen and microwaved | <5 | 1/2 cup | 80 | Australian GI, GF |
| Medium | Beetroot, cooked | <5 | 1 medium | 90 | Canadian GI, GF |
| Medium | Marog or imfino or wild spinach or beetroot leaves, cooked | <10 | 1/2 cup | 110 | Wild SA spinach, GF |
| High | Green beans, with potato* | <10 | 1/2 cup | 100 | Note the lower GL due to the green beans, GF |
| High | Turnips, cooked | <5 | 1/2 cup | 90 | Note the low GL, GF |
| High | Parsnips, cooked | <20 | 1/2 cup | 90 | Canadian & Australian GI average, GF |
| High | Pumpkin, cooked | <5 | 1/2 cup | 105 | Note the low GL, GF |
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 to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.
