Snacks and Sweets
The GI (Glycemic Index) & GL (Glycemic Load) table for snacks and sugars to help make a better choice when choosing snacks and sweets.
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
|---|---|---|---|---|---|
| Crackers. See CRACKERS AND SAVOURY BAKED PRODUCTS. | |||||
| Dried fruit and bars. See FRUIT, DRIED, BARS AND ROLLS. | |||||
| Ice creams and puddings. See PUDDINGS AND PUDDING TOPPINGS. | |||||
| Biscuits, rusks, muffins, etc. See BISCUITS, RUSKS and SWEET BAKED PRODUCTS. | |||||
| Low | FutureLife Beauti bar*, Chocolate Brownie | <10 | 1 bar | 40 | Low glycemic response; estimated GL; high sat fat |
| Low | FutureLife Beauti bar*, French vanilla | <10 | 1 bar | 40 | Low glycemic response; estimated GL; high sat fat |
| Low | Sugar free sweets, boiled, all flavours e.g. Amajoya, Navin's | <5 | 3 sweets | 5 | GF |
| Low | Peanuts** | <5 | 1/2 mini packet | 20 | High fat, mainly beneficial fats |
| Low | Cashews** | <5 | 2 level Tbs | 18 | High fat, mainly beneficial fats |
| Low | FutureLife Smartbar, high protein, Lite, chocolate | <5 | 1 bar | 40 | Tested by GI Science Lab |
| Low | Chocolate slab, sugar / sucrose free* | <5 | 3 small blocks | 17 | High fat |
| Low | FutureLife Smartbar, high protein, Lite, peanut butter | <5 | 1 bar | 40 | Tested by GI Science Lab |
| Low | Nuts, mixed** | <5 | 1/2 mini packet | 20 | Australlian GI; high fat, mainly beneficial fats |
| Low | FutureLife Repair bar*, high protein, chocolate | <5 | 1 bar | 50 | Very high in saturated fat |
| Low | FutureLife Repair bar*, high protein, vanilla | <5 | 1 bar | 50 | Very high in saturated fat |
| Low | FutureLife Smart bar, high protein, peanut butter | <5 | 1 bar | 50 | Tested by GI Science Lab |
| Low | FutureLife Smart bar, high protein, chocolate | <5 | 1 bar | 50 | Tested by GI Science Lab |
| Low | Chocolate slab, milk / plain* | <5 | 3 small blocks | 17 | High fat |
| Low | Dates, chocolate / yoghurt coated | <10 | 3 | 26 | Estimated GI, GF |
| Low | Crisps / chips, potato** (similar to Simba, Willards) | <10 | 1 packet | 36 | Australian GI, high fat |
| Low | Just Popcorn, lower fat, popped | <10 | 1.5 cups | 28 | GIFSA & DSA, GF |
| Low | Popcorn, homemade, popped | <10 | 1.5 cups | 28 | Estimated GI, GF |
| Medium | Just Popcorn, lower fat, flavoured, popped | <10 | 1.5 cups | 28 | Tested by GI Science Lab; GIFSA Sometimes Foods |
| Medium | Peanuts & raisins** | <10 | 1 mini packet | 40 | High fat; lower fat alternative to nuts alone |
| Medium | Racefood date & cranberry Farbar*, Wedgewood | <20 | 1 bar | 30 | Ideal for training |
| Medium | Condensed milk, full cream | <10 | 1 heaped tsp | 20 | Australian GI, GF |
| Medium | Marshmallows, plain | <5 | 1 | 6 | Australian GI, GF |
| Medium | Granola or muesli bar**, AVERAGE | <20 | 1 double bar | 40 | Estimated GI; high fat! |
| Medium | Carob (chocolate substitute) | <5 | 3 small blocks | 17 | Calculated GI, GF |
| Medium | Bar One* or Mars Bar* | <20 | 1 small | 30 | USA GI; high fat |
| Medium | Turkish delight | <10 | 1 block | 20 | Estimated GI |
| High | Life Savers (sweets) | <20 | 1/2 roll | 20 | Australian GI, GF |
| High | Corn crisps** (similar to SA Fritos) | <10 | 1 small packet | 25 | Average Australian & Canadian GI; high fat |
| High | Super C, gums | <30 | 1/2 small packet | 38 | GF |
| High | Jelly beans | <30 | 1/2 small packet | 38 | Australian GI, GF |
| High | Super C, sweets | <20 | 1/2 roll | 20 | 1 sweet = GL of 2, GF |
| High | Pretzels, baked, flavoured* | <30 | 1 packet | 45 | Australian GI |
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.
