GI Values Update

Snack Bars
Healthy snack bars can be convenient and portable snacks for children (think lunch boxes or sport) and adults alike. And they definitely suit today’s busy, time-pressed, eating-on-the-go/in-the-car lifestyle. So, which one to choose? It pays to be fussy and check the nutrition panel as some are very high in fat. To give you an idea what to look for when choosing a snack bar, here’s the GI Symbol Program criteria:
FAT: less than total fat 5 grams per 100g or 5–10 grams per 100 grams if saturated fat is less than 20 per cent of the total fat
SODIUM: less than 400 mg per 100 grams
DIETARY FIBRE: more than 3 grams per 100 grams
CARBOHYDRATE: 35 grams per serve
ENERGY: less than 1500 kJ/357 Cal per 100 grams or les than 500 kJ/119 Cal per serve

Here are some products we know have a low GI that you can find on your supermarket shelves.

In Australia
Sunripe School straps are 100 per cent dried fruit bars
Sunripe School Straps Strawberry GI 40
Sunripe School Straps Wildberry GI 40
Sunripe School Straps Go Fruits GI 40
Sunripe School Straps Blackcurrant Sour Buzz GI 35

In Canada and USA
Solo GI Nutrition bars are specially formulated low GI snack bars. For more information, check out
Solo GI Nutrition Chocolate charger Nutrition Bar GI 28
Solo GI Nutrition Berry Bliss Bar GI 22
Solo GI Nutrition Peanut Power Nutrition Bar GI 27
Solo GI Nutrition Mint Mania Nutrition Bar GI 23

For more details on snack bars, check out the database at or The New Glucose Revolution 2006 Shopper’s Guide to GI Values.

Granola Bars
For something seriously sustaining, try these low GI granola bars. The recipe is from The New Glucose Revolution.


Preparation time: 10 minutes
Cooking time: 14–20 minutes
Makes 12 bars

½ cup (75 g) wholemeal (whole-wheat) flour
½ cup (75 g) self-rising flour
1 teaspoon baking powder
½ teaspoon mixed spice
½ teaspoon ground cinnamon
1½ cups (135 g) rolled oats
1 cup (150 g) dried-fruit medley or dried fruit of choice, chopped
¼ cup (35 g) sunflower seed kernels
½ cup (125 ml) apple juice
¼ cup (60 ml) oil
1 egg, lightly beaten
2 egg whites, lightly beaten

1. Preheat the oven to 200°C/400°F)
2. Line a 20 cm x 30 cm (8 in x 2in) baking pan with parchment paper.
3. Sift the flours, baking powder, and spices into a large bowl. Stir in the oats, fruit, and seeds and stir to combine.
4. Add the apple juice, oil, and whole egg; mix well. Gently mix in the egg whites until combined.
5. Press the mixture evenly into the prepared pan and press firmly with the back of a spoon. Mark the surface into 12 bars using a sharp knife.
6. Bake for about 15 to 20 minutes or until lightly browned.
7. Leave to cool in the pan then cut into bars and store in a sealed cookie container.

Per bar
KJ/Cal 590/140, carbohydrate15 g, fat 8 g, fibre 3 g