Porridge Products
The GI (Glycemic Index) & GL (Glycemic Load) table for porridge to help make a better choice when choosing porridge products.
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
|---|---|---|---|---|---|
| Low | Multivite instant porridge, vanilla, Nhlayisa Nutri Solution, dry* (or with water) | <10 | 1/2 cup | 50 | Soya, maize & sorghum based porridge; GIFSA |
| Low | Sorghum porridge, acid added (Ting) | <10 | 1 cup | 250 | Traditional African food, GF |
| Low | Oats, rolled, thick flake, cooked, Afya | <10 | 1 cup | 220 | 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, dry (or with water) | <10 | 100 ml | 40 | Tested by GI Science Lab, GF |
| Low | "Krummelpap", mieliemeal porridge or phutu, crumbly, cooled (sifted & unsifted) | <20 | 1/2 cup | 70 | Note the 1/2 cup serving, GF |
| Low | Mieliemeal porridge / phutu, crumbly, cooled (sifted & unsifted) | <20 | 1/2 cup | 70 | Note the 1/2 cup serving, GF |
| Low | Mieliemeal porridge / phutu, stiff, cooled (sifted & unsifted) | <20 | 1/2 cup | 125 | Note the 1/2 cup serving, GF |
| Low | Oats, Tiger, cooked | <10 | 1 cup | 220 | GIFSA & DSA |
| Low | Simple Truth whole grain cereal, High protein, chocolate, dry* (or with water) | <20 | 1/2 cup | 50 | Estimated GI; GIFSA & DSA |
| Low | Simple Truth Whole grain cereal, High protein, original, dry* (or with water) | <20 | 1/2 cup | 50 | GIFSA & DSA |
| Low | Oats, Jungle, cooked | <20 | 1 cup | 220 | GIFSA & DSA |
| Low | Oats, Jungle, flavoured e.g. banana, cooked | <20 | 1 cup | 220 | 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 | Mealiemeal porridge, stone ground, cooked, hot or cold, Afya | <20 | 3/4 cup | 100 | GIFSA, GF |
| Low | Oats, traditional quick cooking, Bokomo, cooked* | <20 | 1 cup | 220 | 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 | Oats, instant, flavoured (e.g. mixed berries)*, Jungle (box) | <20 | 1/2 cup | 40 | GIFSA & DSA |
| Low | Oats, instant, original*, Jungle (box) | <20 | 1/2 cup | 40 | GIFSA & DSA |
| Low | Oats-so-easy, original*, Jungle (sachet) | <20 | 1 sachet | 50 | |
| Low | Oats, Morning, Nature's Source, cooked* | <20 | 1 cup | 220 | GIFSA & DSA |
| 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 | Semolina or Taystee wheat, cooked | <10 | 1/2 cup | 150 | Indian GI |
| Medium | Plaza instant porridge, maize / soya, dry (or with water) | <20 | 1/2 cup | 50 | GF |
| Medium | FutureLife Smart oats, all flavours, dry (or with water) | <20 | 1/2 cup | 50 | GIFSA Sometimes Foods |
| Medium | Nutri Foods, instant maize porridge, all flavours, Zesto group | <20 | 1/2 cup | 50 | GIFSA Active Foods, GF |
| Medium | Mabela, coarse, cooked, hot, no sugar, King Korn | <20 | 1 cup | 220 | Lower GI with milk, GF |
| Medium | Plaza instant porridge, sorghum / soya, dry (or with water) | <20 | 1/2 cup | 50 | GF |
| Medium | Oats, instant, plain*, Bokomo (box) | <20 | 1/2 cup | 50 | Lower GI with milk; GIFSA Ative Foods |
| Medium | Sorghum porridge, stone ground, cooked, Afya | <20 | ¾ cup | 100 | GIFSA Active Foods, GF |
| High | Mabela porridge, fine, cooked, hot, no sugar, King Korn | <20 | 1 cup | 260 | Lower GI with milk, GF |
| High | Oats, instant, traditional, flavoured*, Bokomo (sachet) | <20 | 1 sachet | 50 | Lower GI with milk |
| High | "Krummelpap", mieliemeal porridge or phutu, crumbly, hot, (sifted or unsifted) | <20 | 1/2 cup | 70 | Note the 1/2 cup serving; lower GI with milk / sour milk, GF |
| High | Mieliemeal porridge / phutu, crumbly, hot (sifted & unsifted) | <20 | 1/2 cup | 70 | Note the 1/2 cup serving; lower GI with milk / sour milk, GF |
| High | Mieliemeal porridge / phutu, stiff, hot, (sifted and unsifted) | <20 | 1/2 cup | 125 | Note the 1/2 cup serving; lower GI with milk / sour milk, GF |
| High | Sorghum porridge, fermented (Ting) | <20 | 1 cup | 250 | Lower GI with milk / sour milk, GF |
| High | Morvite porridge, strawberry, Jungle, dry (or with water) | <30 | 1/2 cup | 45 | Note the high GL; lower GI with milk / sour milk, GF |
| High | Mieliemeal porridge or phutu, soft, hot, no sugar (sifted or unsifted) | <30 | 1 cup | 250 | Note the high GL; lower GI with milk / sour milk, GF |
| High | Morvite porridge, original, Jungle, dry (or with water) | <30 | 1/2 cup | 45 | Note the high GL; lower GI with milk / sour milk, GF |
| High | Oats-so-easy, flavours*, Jungle | >30 | 1 sachet | 50 | Chocolate, Caramel & Blueberry, 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.
