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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.