Snacks and Sugars

GI and GL table for snacks and sugars

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.

GIName of product / food GLUnitMass (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 <10 326 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 16 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 17Calculated GI, GF
Medium Bar One* or Mars Bar* <20 1 small 30USA GI; high fat
Medium Turkish delight <10 1 block 20Estimated GI
High Life Savers (sweets) <20 1/2 roll 20Australian GI, GF
High Corn crisps** (similar to SA Fritos) <10 1 small packet 25Average Australian & Canadian GI; high fat
High Super C, gums <30 1/2 small packet 38GF
High Jelly beans <30 1/2 small packet 38Australian GI, GF
High Super C, sweets <20 1/2 roll 201 sweet = GL of 2, GF
High Pretzels, baked, flavoured* <30 1 packet 45Australian 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.