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Cereals

GI and GL table for cereals

Cereals and Muesli

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

GI Name of product / food GL Unit Mass (g) Comments
Low GlucaChol-22, instant vanilla drink + oat beta-glucan, @Life (with water) <10 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, Instant strawberry drink + oat beta-glucan, @Life (with water) <10 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, instant chocolate drink + oat beta-glucan, @Life (with water) <10 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, original, oat bran + oat beta-glucan, @Life <10 15g 15 Low Glycemic Response; estimated GL; GIFSA
Low Muesli, low GI granola, Absolute organics <20 1/2 cup 55 Tested by GI Science Lab
Low ProNutro, whole wheat, original, Bokomo, with low fat milk* <20 1/2 cup + 200ml 250 Calculated values
Low Multivite instant porridge, vanilla, Nhlayisa Nutri Solutions, dry* (or with water) <10 1/2 cup 50 Soya, maize & sorghum based porridge; GIFSA
Low ProNutro, whole wheat, apple bake, Bokomo <10 1/2 cup 50 GIFSA & DSA
Low ProNutro, whole wheat, honeymelt, Bokomo <20 1/2 cup 50 GIFSA & DSA
Low ProNutro, whole wheat, original, Bokomo <10 1/2 cup 50 GIFSA & DSA
Low Bran flakes, Bokomo <10 1 cup 40 GIFSA & DSA
Low All-Bran, Hi-Fibre, Kellogg's <20 1 cup 90 Tested by GI Science Lab
Low Oats, rolled, thick flake, raw, Afya <10 1/3 cup 30 Tested by GI Science Lab; GIFSA
Low Amandla Plus cereal, instant porridge, dry* (or with water) <20 1/2 cup 50 Instant maize & soya porridge; Tested by GI Science Lab
Low FutureLife Zero Smart food <10 100 ml 40 Tested by GI Science Lab, GF
Low Muesli, cranberry, low GI*, Thistlewood <20 1/2 cup 57 GIFSA & DSA?
Low Simple Truth, Whole grain cereal*, High protein, chocolate <20 1/2 cup 50 Estimated GI; GIFSA & DSA
Low Simple Truth, Whole grain cereal*, High protein, original <20 1/2 cup 50 GIFSA & DSA
Low Fibre Plus, Bokomo <20 1 cup 90 Tested by GI Science Lab; GIFSA & DSA
Low FutureLife High energy, Smart food, chocolate, dry* (or with water) <20 1/2 cup 50 GF
Low FutureLife High energy, Smart food (original, banana, strawberry), dry* (or with water) <20 1/2 cup 50 GF
Low All-Bran flakes, Kellogg's, with skim milk <20 1 cup + 185ml 225
Low Muesli, original, low GI, Vital <20 1/3 cup 40 Calculated GI; GIFSA & DSA
Low FutureLife, High Protein, Smart food, chocolate, dry* (or with water) <20 3/4 cup 75 GF
Low FutureLife, High Protein, Smart food, original, dry* (or with water) <20 3/4 cup 75 Estimated GI, GF
Low Oat bran, Jungle or Simply Cereal or Pick 'n Pay, raw <10 1/3 cup 33
Low Plus, high protein porridge, chocolate, Jungle <20 1/2 cup 50 Tested by GI Science Lab
Low Plus, high protein porridge, original, banana, strawberry, Jungle <20 1/2 cup 50 Tested by GI Science Lab
Low Pronutro, banana, Bokomo, with low fat milk* <30 1/2 cup + 200ml 250 GF
Low ProNutro, original, Bokomo, with low fat milk* <20 1/2 cup + 200ml 250 GF
Medium FutureLife Smart oats, all flavours, dry (or with water) <20 1/2 cup 50 Lower GI with milk
Medium Nutri Foods, instant maize porridge, all flavours, Zesto group <20 1/2 cup 50 GIFSA Active Foods
Medium Oats, rolled, raw <20 1/3 cup 30 Australian GI; lower GI with milk
Medium Plus, multigrain crunch cereal, chocolate*, Jungle <20 100 ml 40 Tested by GI Science Lab
Medium Plus, multigrain crunch cereal, original*, Jungle <20 100 ml 40 Estimated GI
Medium Strawberry Pops, Kellogg's <30 1 cup 40 Lower GI with milk
Medium FutureLife Crunch Smart food, original* and chocolate* <20 100 ml 40 Tested by GI Science Lab; lower GI with milk
Medium Barley, rolled, raw <30 1/2 cup 45 Australian GI
Medium ProNutro Pro-Light, Bokomo <30 1/2 cup 50 Lower GI with milk; GIFSA Sometimes Foods
Medium Cheerios, multigrain, whole grain, Nestlé <30 1 cup 40 Lower GI with milk
Medium All-Bran, Flakes, Kellogg's <20 1 cup 40 Lower GI with milk
Medium Shredded wheat <10 1 biscuit 25 Australian GI; lower GI with milk
Medium Special K, Kellogg's <20 1 cup 40 GI of USA Kellogg's Special K
High ProNutro, strawberry*, Bokomo <20 1/2 cup 50 Lower GI with milk, GF
High Weetbix, original, Bokomo <20 2 biscuits 40 Lower GI with milk
High ProNutro, chocolate, Bokomo, with low fat milk* <30 1/2 cup + 200ml 250 Calculated GI; Ideal after exercise, GF
High Pronutro, banana*, Bokomo <20 1/2 cup 50 Lower GI with milk, GF
High Puffed wheat cereal <20 1 cup 36 Lower GI with milk
High ProNutro, original*, Bokomo <20 1/2 cup 50 Lower GI with milk, GF
High Weetbix, Lite, Bokomo <20 2 biscuits 40 Lower GI with milk
High Rice Krispies, Kellogg's <30 1 cup 40 Lower GI with milk
High Coco Pops, Original, Kellogg's <30 1 cup 40 Lower GI with milk
High Corn Flakes, Kellogg's <30 1 cup 40 Lower GI with milk
High Froot Loops, Kellogg's <30 1 cup 40 Lower GI with milk
High ProNutro, chocolate*, Bokomo <30 1/2 cup 50 Lower GI with milk, GF
High Amaranth, puffed / flaked cereal <30 1 cup 38 Calculated GI from cereal with milk; very high 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.