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Dairy
Dairy Products
The GI (Glycemic Index) & GL (Glycemic Load) table for dairy products to help make a better choice when choosing dairy products.
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
|---|---|---|---|---|---|
| Low | Milk, medium fat or 2%* | <5 | 1 cup | 250 | GF |
| Low | Yoghurt, low fat, sugar free | <5 | 1 small tub | 175 | Australian GI |
| Low | Yoghurt, plain, low fat (Average) | <5 | 1 small tub | 175 | Average GI, GF |
| Low | Yoghurt, plain, medium fat, Bonlé | <5 | 1 small tub | 175 | GI Foundation SA-Endorsed, GF |
| Low | Yoghurt, black cherry (fruit), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GI Foundation SA-Endorsed |
| Low | Buttermilk** | <5 | 1 cup | 250 | Mostly full cream in SA; check labels; high fat, GF |
| Low | Milk, full cream** | <5 | 1 cup | 250 | High fat, GF |
| Low | Yoghurt, black cherry, low fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, peach, low fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Milk, skim or fat free | <5 | 1 cup | 250 | GF |
| Low | Yoghurt, granadilla, medium fat, sweetened, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, plain, fat free, Fabulite, Lactalis | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed, GF |
| Low | Yoghurt, strawberry, low fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, fruit, low fat, sweetened, average | <20 | 1 small tub | 175 | World average GI |
| Low | Yoghurt, muesli, medium fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, toffee, medium fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Yoghurt, vanilla, medium fat, Bonlé | <10 | 1 small tub | 175 | GI Foundation SA-Endorsed |
| Low | Custard, egg, homemade (low fat milk, egg and sugar)* | <10 | 1/2 cup | 125 | Australian GI, GF |
| Low | Yoghurt, vanilla (smooth), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GI Foundation SA-Endorsed |
| Low | Danone Ultramel Zero Custard | <5 | 1/2 cup | 125 | GI Foundation SA-Endorsed, GF |
| Low | Soya milk (whole soya) with maltodextrin* | <10 | 1 cup | 250 | Average values, GF |
| Low | Custard, homemade (low fat milk, custard powder and sugar) | <10 | 1/2 cup | 125 | Australian GI |
| Low | Soya milk powder, low fat (whole soya)* | <10 | 1 cup | 250 | Tested by GI Science Lab, GF |
| Low | Ice cream, Dialicious - DairyMaid | <10 | 3 scoops | 75 | GI Foundation SA-Endorsed, GF |
| Low | Ice cream, low fat* | <10 | 3 scoops | 75 | Average nutritional values |
| Low | Soy yoghurt, flavoured | <20 | 1 small tub | 125 | Australian GI |
| Low | Yoghurt, strawberry (fruit), fat free, Fabulite, Lactalis | <5 | 1 small tub | 100 | GI Foundation SA-Endorsed |
| Intermediate | Condensed milk, full cream | <10 | 1 heaped tsp | 20 | Australian GI, GF |
| Intermediate | Ice cream, regular** e.g. Country Fresh vanilla | <20 | 3 scoops | 75 | High fat |
| High | Rice milk | <30 | 1 cup | 250 | Average GI; note the high GL, GF |
Dairy Based Beverages
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
|---|---|---|---|---|---|
| Low | Choco drink powder, Sweetly, dry (or with water) | <5 | 3 tsp | 20 | Low Glycemic Response; calculated GL, GIFSA & DSA |
| Low | Footy's, powdered fruit flavoured drink, all flavours | <5 | 15g + 450ml | 15 | Low Glycemic Response; estimated GL; GIFSA |
| Low | Frappe powder, all flavours (45 g powder in 300 ml water), Shloop | <10 | 1 tall glass rtd | 45 | Low Glycemic Response; estimated GL, GF |
| Low | Hot chocolate powder, skinny, Nomu, dry (or with water) | <5 | 1 heaped tsp | 6 | Low glycemic reponse; GIFSA & DSA, GF |
| Low | Flavoured milk, sugar free, medium fat* (average) | <10 | 1 bottle | 300 | |
| Low | Cocoa powder, dry (or with water) | <5 | 1 Tbs | 6 | Estamited GI, GF |
| Low | Diasip drink**, strawberry, vanilla, Nutricia | <10 | 1 tetra pack | 200 | GIFSA & DSA |
| Low | Choco drink, Sweetly, in skim milk | <5 | 20g + 200ml | 220 | Calculated values; GIFSA & DSA |
| Low | Hot chocolate, skinny, Nomu, in skim milk | <5 | 6g + 250ml | 256 | Calculated values, GF |
| Low | Chocolate milk, sweetened, medium fat* e.g. Super M | <10 | 1 bottle | 250 | Ideal for carbo-loading |
| Low | Flavoured milk, sweetened, medium fat* (average) | <20 | 1 bottle | 300 | Average GI |
| Low | Milo, in medium fat milk* (no sugar added) | <10 | 1 cup rtd | 258 | Australian GI |
| Low | Nesquik, chocolate, in low fat milk*, Nestlé | <10 | 1 small glass rtd | 262 | Australian GI, GF |
| Low | Active drink, dairy snack*, milky chocolate, Clover | <10 | 1 bottle | 250 | GIFSA & DSA |
| Low | Active drink*, dairy snack, vanilla caramel, strawberry banana, Clover | <20 | 1 bottle | 250 | Estimated GI; GIFSA & DSA |
| Low | Nesquik, strawberry, Nestlé, in low fat milk | <20 | 1 small glass rtd | 262 | Australian GI, GF |
| Low | Milo, ready to drink*, tetrapack, Nestlé | <20 | 1 box | 200 | |
| Low | Milo, powder, Nestlé | <5 | 2 heaped tsp | 8 | |
| Low | Nesquik, chocolate, powder, Nestlé | <5 | 2 heaped tsp | 12 | Australian GI, GF |
| Medium | Nesquik, strawberry, powder, Nestlé | <10 | 2 heaped tsp | 12 | Australian GI, 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.