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GI Values of Cereals
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Product recommendations only for people who are serious about weiht loss! |
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| Name of product / food |
Unit |
Mass (g) |
GI |
GL |
Recommended |
| All-Bran flakes, Kellogg's, with skim milk |
1 cup + 188ml |
228 |
Low |
Medium |
Recommended |
| All-Bran Fruitful, Kellogg's* |
1 cup |
50 |
Low |
Medium |
|
| All-Bran Fruitful, Kellogg's, with low fat milk** |
1 cup + 188ml |
237 |
Low |
Medium |
|
| All-Bran, Hi-Fibre, Kellogg's |
1 cup |
90 |
Low |
Medium |
Recommended |
| Bran Flakes, Bokomo / Spar |
1 cup |
50 |
Low |
Medium |
Recommended |
| Digestive Bran / wheat bran |
1 cup |
44 |
Low |
Low |
Recommended |
| Fibre Plus, Bokomo* |
1 cup |
90 |
Low |
Medium |
|
| Future Life Porridge |
1/2 cup |
50 |
Low |
Medium |
Recommended |
| Get-On-Up, meal-in-a-glass, powder* |
2/5 cup |
50 |
Low |
Low |
|
| Kellogg's All Bran Hi-Fibre |
1 cup |
90 |
Low |
Medium |
Recommended |
| Kellogg's Hi-Fibre Bran with Fruit & Oats |
1 cup |
90 |
Low |
Medium |
Recommended |
| Mealiemeal porridge / phutu, crumbly, cooled |
1 cup |
140 |
Low |
High |
|
| Mealiemeal porridge / phutu, stiff, cooled |
1 cup |
250 |
Low |
High |
|
| Mealtime Instant, regular (flavours) |
1/2 cup |
50 |
Low |
Medium |
Recommended |
| Muesli, apple & cinnamon, Nature's Source* |
1/2 cup |
46 |
Low |
Medium |
|
| Muesli, Fine Form* |
1/2 cup |
57 |
Low |
Medium |
Recommended |
| Muesli, mixed berry, Nature's Source* |
1/2 cup |
46 |
Low |
Medium |
|
| Muesli, Morning Harvest, Bokomo* |
1/2 cup |
57 |
Low |
Medium |
|
| Muesli, orange & spices, Nature's Source* |
1/2 cup |
46 |
Low |
Medium |
|
| Muesli, Vital* |
1/2 cup |
60 |
Low |
Medium |
|
| Oat bran, Jungle, raw |
1/3 cup |
33 |
Low |
Low |
Recommended |
| Oats-so-easy, natural, Jungle* |
1 packet |
50 |
Low |
Medium |
|
| Pronutro, original, Bokomo, with low fat milk** |
1/2 cup + 200ml |
245 |
Low |
High |
|
| Pronutro, wholewheat, apple bake, Bokomo |
1/2 cup |
45 |
Low |
Medium |
Recommended |
| Pronutro, wholewheat, original, Bokomo |
1/2 cup |
45 |
Low |
Medium |
Recommended |
| Pronutro, wholewheat, original, Bokomo, with LF milk* |
1/2 cup+188ml |
233 |
Low |
Medium |
|
| Rice bran** |
1 cup |
40 |
Low |
Low |
|
| Semolina / Taystee wheat, cooked |
1/2 cup |
150 |
Low |
Low |
Recommended |
| Sorghum porridge, acid added |
1 cup |
250 |
Low |
Low |
Recommended |
| Soya Life porridge, dry* |
1/2 cup |
50 |
Low |
Medium |
|
| SPP Instameal, porridge, dry* |
1/2 cup |
50 |
Low |
Medium |
|
| Up 'n Go, chocolate, Bokomo* |
1 box |
250 |
Low |
Medium |
|
| Up 'n Go, vanilla, Bokomo* |
1 box |
250 |
Low |
Medium |
|
| All-Bran Flakes, Kellogg's |
1 cup |
40 |
Medium |
Medium |
|
| All-Bran Honey Nut Crunch flakes, Kellogg's |
1 cup |
50 |
Medium |
Medium |
|
| Coco Pops Crunchers, Kellogg's |
1 cup |
33 |
Medium |
Medium |
|
| Creamy pap, Mabele, Nestlé , dry powder |
1/4 cup |
25 |
Medium |
Medium |
|
| Creamy pap, Mabele, Nestlé, with low fat milk* |
1/4 cup + 175ml |
200 |
Medium |
Medium |
|
| Frosties, Kellogg's |
1 cup |
40 |
Medium |
High |
|
| Kellogg.'s Special k Berry Muesli |
1/2 cup |
50 |
Medium |
High |
|
| Kellogg's Special K Tropical Muesli |
1/2 cup |
50 |
Medium |
High |
|
| Maximize cereal, Bokomo |
1 cup |
30 |
Medium |
Medium |
|
| Oats, Bokomo/Pick 'n Pay/Spar/Woolworths, cooked* |
1 cup |
220 |
Medium |
Medium |
|
| Oats, Bokomo/Pick 'n Pay/Spar/Woolworths, raw |
1/3 cup |
30 |
Medium |
Medium |
|
| Oats, Jungle, cooked* |
1 cup |
220 |
Medium |
Medium |
|
| Oats, Nature's Source, cooked* |
1 cup |
220 |
Medium |
Medium |
|
| Oats, Nature's Source, raw |
1/3 cup |
30 |
Medium |
Medium |
|
| Pronutro flakes, Bokomo |
1 cup |
40 |
Medium |
Medium |
|
| Pronutro flakes, Bokomo, with low fat milk |
1 cup + 125ml |
165 |
Medium |
Medium |
|
| Quick Break bran & raisin cereal bar, Bokomo* |
1 bar |
32 |
Medium |
Medium |
|
| Shredded wheat |
1 biscuit |
25 |
Medium |
Low |
|
| Strawberry Pops, Kellogg's |
1 cup |
30 |
Medium |
Medium |
|
| All-Bran toasted muesli, Kellogg's |
1/2 cup |
40 |
High |
Medium |
|
| Caramel Coco Pops, Kellogg's |
1 cup |
30 |
High |
Medium |
|
| Coco Pops, Kellogg's |
1 cup |
30 |
High |
High |
|
| Cornflakes, Kellogg's |
1 cup |
40 |
High |
High |
|
| Crunchy Nut cornflakes, Kellogg's |
1 cup |
50 |
High |
High |
|
| E-Pap |
1/2 cup |
50 |
High |
High |
|
| Fruit Loops, Kellogg's |
1 cup |
36 |
High |
High |
|
| Mabella porridge, hot, no sugar |
1 cup |
250 |
High |
Medium |
|
| Mealiemeal porrdige / phutu, stiff, hot |
1 cup |
250 |
High |
High |
|
| Mealiemeal porridge / phutu, crumbly, hot |
1 cup |
140 |
High |
High |
|
| Mealiemeal porridge, soft, no sugar |
1 cup |
250 |
High |
High |
|
| Morvite porridge, original, Jungle, dry powder |
1/2 cup |
45 |
High |
High |
|
| Morvite porridge, strawberry, Jungle, dry powder |
1/2 cup |
45 |
High |
High |
|
| Oat bran, Jungle, cooked |
1 cup |
220 |
High |
Medium |
|
| Oats, Jungle, raw |
1/3 cup |
30 |
High |
Medium |
|
| Oats, Tiger, cooked* |
1 cup |
220 |
High |
Medium |
|
| Oats, Tiger, raw |
1/3 cup |
30 |
High |
Medium |
|
| Oats-so-easy, flavours, Jungle* |
1 packet |
50 |
High |
High |
|
| Pronutro, chocolate, Bokomo |
1/2 cup |
45 |
High |
High |
|
| Pronutro, chocolate, Bokomo, with low fat milk** |
1/2 cup + 200ml |
245 |
High |
High |
|
| Pronutro, original, Bokomo |
1/2 cup |
45 |
High |
High |
|
| Pronutro, strawberry, Bokomo |
1/2 cup |
45 |
High |
Medium |
|
| Pronutro, wholewheat, honeymelt, Bokomo |
1/2 cup |
45 |
High |
Medium |
|
| Puffed wheat cereal |
1 cup |
36 |
High |
Medium |
|
| Rice Krispies, Kellogg's |
1 cup |
40 |
High |
High |
|
| Sorghum porridge, fermented |
1 cup |
250 |
High |
Medium |
|
| Special K, Kellogg's |
1 cup |
50 |
High |
High |
|
| Weetbix, Bokomo |
2 biscuits |
40 |
High |
Medium |
|
| Weetbix, sugar free, Bokomo |
2 biscuits |
38 |
High |
Medium |
|
| * High In Fat & ** Very High In Fat |
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