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Low GI Foods

Apple, 1 medium 34

Honey 1 ts 39

Apricots Dried, 8 halves 31

Jam 1 TS 51

Banana, 1 small 51

Stevia is recommended as a no calorie sweetener

Blueberries (1 cup) 40

Spanspek Honeydew Melon (1 cup) 36

Cherries 20 medium, 36

Carrots chopped raw, 3/4 cup 47

Grapefruit, 1 whole 25

Green Peas frozen, 1/3 cup 48

Grapes, 25 small 46

Tomato – 1 medium 25

Mango, 1/2 fruit 51

New Potato 50

Naartjies, 2 oranges 41

Tomato Sauce, 1/2 cup 37

Orange, 1 medium 48  

Sweet Potatoes, 1/2 cup cubed 37

Peach, 1 large 42  

Free Vegetables 0 (Unlimited quantity recommended, at least 5 servings/day)

Pear, 1 small 38    

Plums 3 medium 39  

Prunes, Pitted, 4 medium 29  

Raspberries (1 cup) 40  

Strawberries, 20 medium or 1 cup frozen 36     

Cauliflower (3/4 cup)     

Baked Beans* 48  

French Beans (1/2 cup)  

Black Beans* 20  

Black–Eyed Peas* 42  

Chickpeas* 28  

Zucchini (3/4 cup)  

Green Lentils* 29  

Split Peas* 45  

Haricot and Navy Beans* 38  

Kidney Beans* 29   

Canned Kidney Beans 52      

Lima Beans* 32      

Mung Beans* 31      

Pinto Beans* 39      

Pinto Beans* 39      

Romano Beans* 46      

Soya Beans* 15       

* 1/2 cup



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