The Glycemic Index was created to help people know the effects of individual foods on blood sugar levels. Foods are ranked on the index from low to high based on how they compare to the effect on blood sugar of white bread. White bread has a glycemic index of 100, the same as glucose itself. Low glycemic foods have a glycemic index of 55 or below. Medium glycemic foods are between 55 and 70. High glycemic foods are those that score above 70. Foods that are high in protein, fiber and healthy fats tend to be low glycemic foods. Since cold cereals are composed mainly of carbohydrates, not many are low glycemic foods. Some hot cereals like oatmeal are lower on the glycemic index than cold cereals.
Bran Flakes
Bran flakes are the lowest glycemic cold cereal, with a glycemic index score of only 42. It is a high-fiber cereal with about 7 g fiber in a 1-cup serving. It also has about 4 g protein per cup. Remember, this low glycemic cereal does not have any added sugar or flavoring. Any sugar, fruit or flavorings will add simple carbohydrates which will make its glycemic index score go above 55. Bran cereal can be used instead of breadcrumbs in most recipes. This adds fiber and protein to the dish.
Oat Bran
Oat bran cereal can be purchased in cold or hot cereal form. Oat bran cereal is on the cusp of remaining a low glycemic food with an index score of 55. Each 1-cup serving of cold oat bran cereal has 6 g of fiber and 5 g of protein. Because it is a whole-grain cereal, it contains healthy fats that help bring the glycemic index score down. Healthy fats are beneficial for heart health.
Other Cereal Ideas
Most other cold cereals do not meet the criteria for low glycemic foods. Medium glycemic cereals include muesli at 56 and shredded wheat at 57. Corn flakes are high with a glycemic index around 80. Hot cereals like oatmeal, cream of wheat and hot oat bran are low glycemic foods. If your doctor recommends a low glycemic breakfast, integrate hot cereals into your routine.
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