fatnews.com Home page  >  Article | Previous article | Next article

SEARCH

QUICKLINKS AND VIEW OPITONS

  • Categories of Articles
  • Summary View
  • Headline View
  • Archive of Quotes
  • Contact Us
  • Follow @fatnews

    Glycemic Index and Glycemic Load: Breakfast Cereals


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 2:20 am Email this article
    Below is a table with the glycemic index and glycemic loads of breakfast cereals.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

                   

    Glycemic Index and Glycemic Load of Breakfast Cereals and Related Products

     
    BREAKFAST CEREALS AND RELATED PRODUCTS
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
        151 All-Bran (high-fiber, extruded wheat-bran cereal)    
           All-Bran (Kellogg’s, Pagewood, Australia)
       30
    4
     30
    15
           All-Bran (Kellogg’s, Battle Creek, MI, USA)
       38
    9
     30
    23
           All-Bran (Kellogg’s Inc, Etobicoke, Canada)
       50
    9
     30
    23
           All-Bran (Kellogg’s Inc, Canada)
     51 ± 5
    9
     30
    23
           Averageof 4 studies
     42 ± 5
        152 All-Bran Fruit ’n Oats (Kellogg’s, Australia)
       39
    7
     30
    17
        153 All-Bran Soy ’n Fibre (Kellogg’s, Australia)
     33 ± 3
    4
     30
    14
        154 Amaranth (Amaranthus esculentum) popped, eaten with milk and nonnutritive sweetener (India)
     97 ± 19
    18
     30
    19
    Barley porridge
        155 Whole-meal barley flour porridge (100% regular barley) (flour:water, 1:3), boiled 2.5 min (Sweden)
       68
    23
     50 (dry)
    34
        156 Whole-meal high-fiber barley flour porridge (50% regular barley flour: 50% high-fiber barley flour) (Sweden)
       55
    8
     50 (dry)
    15
        157 Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden)
       62
    17
     50 (dry)
    28
        158 Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden)
       65
    18
     50 (dry)
    28
        159 Bran Buds (Kellogg’s Inc, Canada)
       58
    7
     30
    12
        160 Bran Buds with psyllium (Kellogg’s Inc, Canada)
       47
    6
     30
    12
        161 Bran Chex (Nabisco Brands Ltd, Toronto, Canada)
       58
    11
     30
    19
        162 Bran Flakes (Kellogg’s, Australia)
       74
    13
     30
    18
        163 Cheerios (General Mills Inc, Etobicoke, Canada)
       74
    15
     30
    20
        164 Chocapic (Nestlé, France)
     84 ± 9
    21
     30
    25
    165 Coco Pops (cocoa-flavored puffed rice)
           Coco Pops (Kellogg’s, Australia)
     77 ± 8
           Coco Pops (Kellogg’s, Australia)
     77 ± 3
           Averageof 2 studies
       77
    20
     30
    26
        166 Corn Bran (Quaker Oats Co of Canada)
       75
    15
     30
    20
        167 Corn Chex (Nabisco Brands Ltd, Canada)
       83
    21
     30
    25
        168 Cornflakes
           Cornflakes (Kellogg’s, Auckland, New Zealand)
     72 ± 16
    18
     30
    25
           Cornflakes (Kellogg’s, Australia)
       77
    20
     30
    25
           Cornflakes (Kellogg’s Inc, Canada)
     80 ± 6
    21
     30
    26
           Cornflakes (Kellogg’s Inc, Canada)
       86
    22
     30
    26
           Cornflakes (Kellogg’s, USA)
       92
    24
     30
    26
           Averageof 5 studies
     81 ± 3
    21
     30
    26
        169 Cornflakes, high-fiber (Presidents Choice; Sunfresh Ltd, Toronto, Canada)
       74
    17
    30
    23
        170 Cornflakes, Crunchy Nut (Kellogg’s, Australia)
     72 ± 4
    17
     30
    24
        171 Corn Pops (Kellogg’s, Australia)
     80 ± 4
    21
     30
    26
        172 Cream of Wheat (Nabisco Brands Ltd, Canada)
       66
    17
    250
    26
        173 Cream of Wheat, Instant (Nabisco Brands Ltd, Canada)
       74
    22
    250
    30
        174 Crispix (Kellogg’s Inc, Canada)
       87
    22
     30
    25
        175 Energy Mix (Quaker, France)
     80 ± 7
    19
     30
    24
        176 Froot Loops (Kellogg’s, Australia)
     69 ± 9
    18
     30
    26
        177 Frosties, sugar-coated cornflakes (Kellogg’s, Australia)
       55
    15
     30
    26
        178 Fruitful Lite (Hubbards, New Zealand)
     61 ± 20
    12
     30
    20
        179 Fruity-Bix, berry (Sanitarium, Auckland, New Zealand)
    113 ± 10
    25
     30
    22
        180 Golden Grahams (General Mills Inc, Canada)
       71
    18
     30
    25
        181 Golden Wheats (Kellogg’s, Australia)
     71 ± 8
    16
     30
    23
        182 Grapenuts
           Grapenuts (Post, Kraft General Foods Inc, Toronto, Canada)
       67
    13
     30
    19
       Grapenuts (Kraft Foods Inc, Port Chester, NY, USA)
     75 ± 6
    16
     30
    22
           Averageof 2 studies
     71 ± 4
    15
     30
    21
        183 Grapenuts Flakes (Post, Kraft General Foods Inc, Canada)
       80
    17
     30
    22
        184 Guardian (Kellogg’s, Australia)
     37 ± 9
    5
     30
    12
        185 Healthwise for bowel health (Uncle Toby’s, Wahgunyah, Australia)
     66 ± 9
    12
     30
    18
        186 Healthwise for heart health (Uncle Toby’s, Australia)
     48 ± 5
    9
     30
    19
        187 Honey Rice Bubbles (Kellogg’s, Australia)
     77 ± 4
    20
     30
    27
        188 Honey Smacks (Kellogg’s, Australia)
     71 ± 10
    11
     30
    23
        189 Hot cereal, apple and cinnamon (Con Agra Inc, USA)
     37 ± 6
    8
     30
    22
        190 Hot cereal, unflavored (Con Agra Inc, USA)
     25 ± 5
    5
     30
    19
        191 Just Right (Kellogg’s, Australia)
     60 ± 15
    13
     30
    22
        192 Just Right Just Grains (Kellogg’s, Australia)
     62 ± 11
    14
     30
    23
        193 Komplete (Kellogg’s, Australia)
     48 ± 5
    10
     30
    21
        194 Life (Quaker Oats Co, Canada)
       66
    15
     30
    25
        195 Mini Wheats, whole wheat (Kellogg’s, Australia)
     58 ± 8
    12
     30
    21
        196 Mini Wheats, blackcurrant (Kellogg’s, Australia)
     72 ± 10
    15
     30
    21
    Muesli
    12
     30
    21
        197 Muesli, NS (Canada)
     66 ± 9
    17
     30
    24
        198 Alpen Muesli (Wheetabix, France)
     55 ± 10
    10
     30
    19
        199 Muesli, gluten-free (Freedom Foods, Cheltenham, Australia) with 1.5%-fat milk
     39 ± 6
    7
     30
    19
        200 Muesli, Lite (Sanitarium, New Zealand)
     54 ± 12
    10
     30
    18
        201 Muesli, Natural (Sanitarium, New Zealand)
     57 ± 9
    11
     30
    19
        202 Muesli, Natural (Sanitarium, Australia)
     40 ± 6
    8
     30
    19
           Average of 2 studies
     49 ± 9
    10
     30
    20
        203 Muesli, No Name (Sunfresh Ltd, Toronto, Canada)
       60
    11
     30
    18
        204 Muesli, Swiss Formula (Uncle Toby’s, Australia)
     56 ± 8
    9
     30
    16
        205 Muesli, toasted (Purina, Sydney, Australia)
     43 ± 4
    7
     30
    17
        206 Nutrigrain (Kellogg’s, Australia)
     66 ± 12
    10
     30
    15
        207 Oat ’n Honey Bake (Kellogg’s, Australia)
     77 ± 11
    13
     30
    17
        208 Oat bran
           Oat bran, raw (Quaker Oats Co, Canada)
       50
    2
     10
    5
           Oat bran, raw
       59
    3
     10
    5
           Average of 2 studies
     55 ± 5
    3
     10
    5
        209 Porridge made from rolled oats
           Porridge (Uncle Toby’s, Australia)
       42
    9
    250
    21
           Porridge (Canada)
     49 ± 8
    11
    250
    23
           Traditional porridge oats (Lowan Whole Foods, Box Hill, Australia)
     51 ± 8
    11
    250
    21
           Porridge (Hubbards, New Zealand)
     58 ± 9
    12
    250
    21
           Porridge (Australia)
     58 ± 4
    12
    250
    21
           Porridge (Canada)
       62
    14
    250
    23
           Porridge (Canada)
       69
    16
    250
    23
           Porridge (USA)
       75
    17
    250
    23
           Average of 8 studies
     58 ± 4
    13
    250
    22
        210 Whole-meal oat-flour porridge (flour:water, 1:3), boiled 2.5 min (Sweden)
       74
    24
     50 (dry)
    32
        211 Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden)
       55
    15
    250
    27
        212 Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden)
       69
    19
    250
    27
        213 Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden)
       50
    14
    250
    27
        214 Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden)
       80
    22
    250
    27
        215 Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden)
       53
    14
    250
    27
        216 Instant porridge
           Quick Oats (Quaker Oats Co, Canada)
       65
           One Minute Oats (Quaker Oats Co, Canada)
       66
           Average of 2 studies
     66 ± 1
    17
    250
    26
        217 Pop Tarts, double chocolate (Kellogg’s, Australia)
     70 ± 2
    25
     50
    36
        218 Pro Stars (General Mills Inc, Canada)
       71
    17
     30
    24
        219 Puffed wheat
           Puffed Wheat (Quaker Oats Co, Canada)
       67
    13
     30
    20
           Puffed Wheat (Sanitarium, Sydney, Australia)
     80 ± 11
    17
     30
    21
           Average of 2 studies
     74 ± 7
    16
     30
    21
        220 Raisin Bran (Kellogg’s, USA)
     61 ± 5
    12
     30
    19
        221 Red River Cereal (Maple Leaf Mills, Toronto, Canada)
       49
    13
     30
    22
        222 Rice Bran, extruded (Rice Growers Co-Operative Ltd, Leeton, Australia)
     19 ± 3
    3
     30
    14
        223 Rice Bubbles (puffed rice)
           Rice Bubbles (Kellogg’s, Australia)
       81
           Rice Bubbles (Kellogg’s, Australia)
     85 ± 3
           Rice Bubbles (Kellogg’s, Australia)
       95
           Average of 3 studies
     87 ± 4
    22
     30
    26
        224 Rice Chex (Nabisco Brands Ltd, Canada)
       89
    23
     30
    26
        225 Rice Krispies (Kellogg’s Inc, Canada)
       82
    22
     30
    26
        226 Shredded wheat
    22
     30
    25
           Shredded Wheat (Canada)
     67 ± 10
    13
     30
    20
           Shredded Wheat (Nabisco Brands Ltd, Canada)
       83
    17
     30
    20
           Average of 2 studies
     75 ± 8
    15
     30
    20
    Special K (formulation of this cereal varies in different countries)
        227 Special K (Kellogg’s, Australia)
     54 ± 4
    11
     30
    21
        228 Special K (Kellogg’s, USA)
     69 ± 5
    14
     30
    21
        229 Special K (Kellogg’s, France)
     84 ± 12
    20
     30
    24
        230 Soy Tasty (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia)
     60 ± 5
    12
     30
    20
        231 Soytana, Vogel’s, soy and linseed bran crunch with sultanas (20.1 g fiber/100 g) (Specialty Cereals, Mt Kuring-gai, Australia)
     49 ± 3
    12
     45
    25
        232 Sultana Bran (Kellogg’s, Australia)
     73 ± 13
    14
     30
    19
        233 Sustain (Kellogg’s, Australia)
       68
    15
     30
    22
        234 Team (Nabisco Brands Ltd, Canada)
       82
    17
     30
    22
        235 Thank Goodness (Hubbards, New Zealand)
     65 ± 18
    15
     30
    23
        236 Total (General Mills Inc, Canada)
       76
    17
     30
    22
        237 Ultra-bran, Vogel’s, soy and linseed al (30.2 g fiber/100 g) (Specialty Cereals, Australia)
     41 ± 4
    5
     30
    13
        238 Wheat-bites (Uncle Toby’s, Australia)
     72 ± 11
    18
     30
    25
        239 Wheat biscuits (plain flaked wheat)
           Vita-Brits (Uncle Toby’s, Australia)
       61
    12
     30
    20
           Vita-Brits (Uncle Toby’s, Australia)
     68 ± 6
    13
     30
    20
           Weet-Bix (Sanitarium, Australia)
       69
    12
     30
    17
           Weet-Bix (Sanitarium, Australia)
     69 ± 4
    12
     30
    17
           Weetabix (Weetabix of Canada Ltd, Thornhill, Canada)
       74
    16
     30
    22
           Weetabix (Weetabix of Canada Ltd)
     75 ± 10
    16
     30
    22
       Whole-wheat Goldies (Kellogg’s, Australia)
     70 ± 4
    14
     30
    20
           Average of 7 studies
     70 ± 2
    13
     30
    19
    Wheat biscuits (flaked wheat) with additional ingredients
        240 Good Start, muesli wheat biscuits (Sanitarium, Australia)
     68 ± 4
    14
     30
    20
        241 Hi-Bran Weet-Bix, wheat biscuits with extra wheat bran (Sanitarium, Australia)
     61 ± 4
    10
     30
    17
        242 Hi-Bran Weet-Bix with soy and linseed (Sanitarium, Australia)
     57 ± 3
    9
     30
    16
        243 Honey Goldies (Kellogg’s Australia)
     72 ± 3
    15
     30
    21
        244 Lite-Bix, plain, no added sugar (Sanitarium, Australia)
     70 ± 3
    14
     30
    20
        245 Oat bran Weet-Bix (Sanitarium, Australia)
     57 ± 4
    11
     30
    20
        246 Sultana Goldies (Kellogg’s Australia)
     65 ± 6
    13
     30
    21

    Articles on the same subject can be found here:


    COMMENTS

    Please feel free to share your comments about this article.


    Name:

    Email:

    Comments:

    Please enter the word you see in the image below:


    Remember my personal information

    Notify me of follow-up comments?



    © Copyright 2003-2021 - Larry Hobbs - All Rights Reserved.