Drinks

GI and GL table of drinks

Drinks (Beverages)

The GI (Glycemic Index) & GL (Glycemic Load) table for drinks to help make a better choice when choosing beverages.

GIName of product / food GLUnitMass (g) Comments
Low Active electrolyte drink, low kJ, all flavours, Slimsy (50 ml concentrate in 200 ml water) <5 1 small glass rtd 50Calculated GL; GIFSA & DSA
Low Biozest, energy management drink, all flavours <5 1 bottle 330Low glycemic response; estimated GL; GIFSA & DSA, GF
Low Choco drink powder, Sweetly, dry (or with water) <5 3 tsp 20Low glycemic response; estimated GL; GIFSA & DSA
Low Coca-Cola No Sugar, black and silver label bands <5 1 can 330 Low glycemic response; estimated GL, GF
Low Coca-Cola No Sugar, No Caffeine <5 1 can 330 Low glycemic response; estimated GL, GF
Low Cordial (fruit squash), sugar free, e.g. Low Cal, Slimsy, etc. <5 1 glass rtd 330 Estimated GL
Low DiabetO, Fruit punch nectar concentrate drink <10 60ml + 240ml 60 Low Glycemic Response; calculated GL, GF
Low DiabetO, Guava medley nectar concentrate drink <5 60ml + 240ml 60 Low Glycemic Response; calculated GL, GF
Low DiabetO, Mango & orange nectar concentrate drink <5 60ml + 240ml 60 Low Glycemic Response; calculated GL, GF
Low Footy's, powdered fruit flavoured drink, all flavours <5 15 g + 450 ml 15 Low glycemic response; Estimated GL; GIFSA & DSA
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 GlucaChol-22, instant vanilla drink + oat beta-glucan, @Life <5 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, Instant strawberry drink + oat beta-glucan, @Life <5 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, instant chocolate drink + oat beta-glucan, @Life <5 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low Hot chocolate powder, skinny, Nomu, dry (or with water) <5 1 heaped tsp 6Low glycemic reponse; calculated GL; GIFSA & DSA, GF
Low Iced tea, lite, lemon or peach, Lipton's <5 1 can 330Low glycemic response, GF
Low Iced tea, low kJ, all flavours, Slimsy (50 ml concentrate in 200 ml water) <5 1 small glass rtd 50Low glycemic response; GIFSA & DSA, GF
Low Mineral water, sparkling, peach or youngberry, aQuellé Lite <5 1 bottle 500 Low glycemic response; estimated GL, GF
Low Miss Lemon / Wonder Lemon <5 300ml + 1 litre water 300Calcualted GL; GIFSA
Low Naturezone fitness water, all flavours <5 1 bottle 500 Low Glycemic Response; estimated GL
Low Seltzer essence, sparkling flavoured drink, all flavours <5 1 bottle 500 Low Glycemic Response; estimated GL
Low Seltzer Lite, flavoured drink, lemon & lime, cranberry & raspberry <5 1 bottle 500 Low glycemic response, GF
Low Squash concentrate (cordial), low kJ, all flavours, Slimsy <5 1 small glass rtd 250Low Glycemic Response; estimated GL; GIFSA
Low Tab, sugar free cola drink <5 1 can 330Low glycemic response; estimated GL, GF
Low Zero sugar drink, low kJ, all flavours, Slimsy <5 1 small glass rtd 250Calculated GL; GIFSA & DSA
Low Tomato juice, Rhodes (no salt added) <5 1 small glass250GIFSA & DSA; estimated GI, GF
Low Mineral water, sparkling, flavoured, Pure Life, Nestlé <5 1 bottle 500Average values, GF
Low Vitrace, energy drink, MRF <5 1 small glass rtd 250Fructose based; only suitable before exercise, GF
Low Cocoa powder, dry (or with water) <5 1 Tbs 6Estamited GI, GF
Low Energade Champs sports drink <5 1 bottle 300Tested by GI Science Lab; only for light activity, GF
Low Diasip drink**, strawberry, vanilla, Nutricia <10 1 tetra pack 200GIFSA & DSA
Low Hot chocolate, skinny, Nomu, in skim milk <5 6g + 250ml 256Calculated values, GF
Low Choco drink, Sweetly, in skim milk <5 20g + 200ml 220Calculated values; GIFSA & DSA
Low Supa Energy drink, Back to Basics Nutrition (with water) <10 23g + 380ml 400Tested by GI Science Lab; GIFSA
Low Active drink, dairy snack*, milky chocolate, Clover <10 1 bottle 250GIFSA & DSA
Low Soya milk (whole soya) with maltodextrin* <5 1 cup 250Average values, GF
Low Active drink*, dairy snack, vanilla caramel, strawberry banana, Clover <20 1 bottle 250Estimated GI; GIFSA & DSA
Low DiabetO orange nectar concentrate <5 60ml + 240ml 300
Low Soya milk powder, low fat, (whole soya)* <5 1 cup 250Tested by GI Science Lab, GF
Low Mageu Number 1, plain <20 1 carton 500Traditional lactobacillus fermented maize drink, GF
Low Junglevite Juice <20 1 sml glass rtd 250No more than 500 ml per day - high in fructose, GF
Low Mnandi Amahewu <20 1 carton 500Traditional lactobacillus fermented maize drink, GF
Medium Coca-Cola or Coke <20 1 can 330Average Australian and USA GI, GF
Medium Coca-Cola Plus Coffee <10 1 can 200
Medium Carbonated soft drinks, AVERAGE <30 1 can 330World average GI, GF
Medium Cordial (fruit squash) <20 1 small glass rtd 250Australian GI, GF
Medium Orange squash, similar to SA Oros <20 1 sml glass / bottle rtd 250Australian GI, GF
Medium Cream soda soft drink, sugar reduced, Sparletta <10 1 tin 300Estimated GI from Carbonated soft drinks, average, GF
Medium Fanta / Sprite <30 1 can 330Australian GI, GF
High Game, sports or energy drink 30> 1 bottle rtd 500 GF
High Energade Lite <20 1 bottle 500 Estimated GI, GF
High Rice milk <30 1 cup 250Average GI, GF
High Energade, sports or energy drink 30> 1 bottle 500 GF
High Lucozade, sports or energy drink, original flavour 30> 1 bottle 300UK GI; not suitable for endurance sports, GF
High Powerade, sports or energy drink 30> 1 bottle 500 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.