Condiments and Bread Spreads

GI and GL table for Condiments and Bread Spreads

Condiments and Bread Spreads

The GI (Glycemic Index) & GL (Glycemic Load) table for condiments and bread spreads to help make a better choice when choosing condiments and bread spreads.

GIName of product / food GLUnitMass (g) Comments
Low Barbecue sauce, Carb Smart <5 2 Tbs 30Estimated GL; GIFSA & DSA
Low Braai relish, tinned, Miami <5 1/4 tin 100Low glycemic response; calculated GL
Low Chutney, Carb Smart <5 2 Tbs 35Estimated GL; GIFSA & DSA
Low Green jalapeno & apricot salad dressing, Thistlewood <5 2 Tbs 30 Low Glydemic Response, GF
Low Olive & feta salad dressing, Thistlewood <5 2 Tbs 30 Low Glydemic Response, GF
Low Roquefort & cucumber salad dressing, Thistlewood <5 2 Tbs 30 Low Glydemic Response, GF
Low Sweet chilli sauce, Carb Smart <5 2 Tbs 30 Estimated GL; GIFSA & DSA
Low Tomato & onion mix, gourmet, tinned, Miami <5 1/4 tin 100 Low glycemic response; calculated GL, GF
Low Tomato sauce, Carb Smart <5 2 Tbs 30 Estimated GL; GIFSA & DSA
Low Cherry jam, made with fruit and sorbitol, Thistlewood <5 1 heaped tsp 20 Calculated GI, GF
Low Marmalade, made with citrus and sorbitol, Thistlewood <5 1 heaped tsp 20 Calculated GI, GF
Low Raspberry jam, made with fruit and sorbitol, Thistlewood <5 1 heaped tsp 20 Calculated GI, GF
Low Strawberry jam, made with fruit and sorbitol, Thistlewood <5 1 heaped tsp 20 Calculated GI, GF
Low Gooseberry jam, made with fruit and sorbitol, Thistlewood <5 1 heaped tsp 20 Calculated GI, GF
Low Apricot jam, made with fruit and sorbitol, Thistlewood <5 1 heaped tsp 20 Calculated GI, GF
Low Hummus, low fat* <5 4 Tbs 60 Australian GI
Low Nutella, hazelnut chocolate spread*, Ferrero <5 1 level Tbs 20Australian GI
Low Marmalade, Seville, low GI, Thistlewood <5 1 heaped tsp 20GF
Low Marmalade, orange, regular <10 1 heaped tsp 20Australian GI, GF
Low Jam, apricot, low GI, Thistlewood <5 1 heaped tsp 20GF
Low Chutney, fruit <10 2 Tbs 35 Estimated GI; average nutri values
Low Jam, strawberry, low GI, Thistlewood <5 1 heaped tsp 20GF
Low Jam, strawberry, Weighless <5 1 heaped tsp 20GF
Low Tomato sauce, no thickener e.g. All Gold <5 2 Tbs 30 Estimated GI, GF
Medium Jam, made with grape juice concentrate <10 1 heaped tsp 20GF
Medium Honey, raw <10 1 heaped tsp 20GF
Medium Jam, homemade (at least 50% fruit) <10 1 heaped tsp 20Calculated GI; average nutri values, GF
Medium Syrup, golden <10 1 heaped tsp 20Australian GI, GF
Medium Honey, commercial <20 1 heaped tsp 20Australian GI; honey blend, GF
Medium Sweet chilli sauce <10 2 Tbs 36 Caculated GI
HighCornflour / corn starch / maizena <5 1 Tbs 7Estimated GI, probably higher, GF
HighGravy powder (e.g. Bisto, Gravo) <5 1 Tbs 8Estimated GI; will increase with cooking
HighJam, commercial, average <10 1 heaped tsp 20Estimated GI; contains glucose, sugar and fruit, 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.