The glycemic index of a food is a ranking of its carbohydrate content according to the amount it raises blood sugar after consumption. This index is listed on a scale of 0 to 100. Foods with a low glycemic index, or GI, rating, take longer to digest and absorb and are less likely to cause a spike in blood sugar and insulin levels. These foods are often used to help people control their appetites and deal with diabetic conditions. Many breakfast cereals with a low glycemic index are also high in fiber, which helps promote healthy digestion.
Bran Cereals
Wheat bran-based breakfast cereals tend to have a relatively low glycemic index, though this varies between brands and types. For instance, cereals made primarily of wheat bran can have glycemic indexes as low as 30. Simply because a cereal is marketed as containing bran, however, does not mean it won't have a strong effect on blood sugar. While these cereals are normally high fiber, some have GI ratings in the mid-70s, about as high as sugary chocolate children's cereals.
Muesli
Muesli is a mixture of usually untoasted nuts, fruit, rolled oats and other grains eaten with milk as a breakfast cereal. It is similar to granola, but is not baked and includes less oil and extra sweetener. Almost all muesli is high in fiber, but its GI rating may vary, depending on the percentage of fruit and type of grains included in the cereal. Commercial boxed muesli cereals can have GI ratings as low as 39 or rate as high as 75. Reading ingredients is extremely important for determining the glycemic index of muesli. Significant amounts of dried fruit, "white" grains or a toasting process can increase a cereal's GI.
Oat Porridge
Unsweetened oatmeal can have a fairly low glycemic index, but some prepared oatmeals can have very high GI ratings. Quick and one-minute oats average around 65. Adding milk or caloric sweeteners to hot porridges will increase their GI. Oatmeal contains less fiber than wheat bran cereals, about 4 g per cup, but cereals containing oat bran as well as rolled oats may have a higher fiber content.
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