Cereals and Muesli

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Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values
and the fibre-, fat-, protein- and Kj-values.

CEREALS and MUESLI'S
GIName of product / foodGLUnitMass (g)Comments
LowMuesli, low GI granola, Absolute organics<201/2 cup55Tested by GI Science Lab
LowFutureLife High Protein, Smart food, chocolate, dry* (or with water)<203/4 cup75GIFSA Endorsed GF
LowFutureLife High Protein Smart food, original, dry* (or with water)<203/4 cup75GIFSA Endorsed (tested by GI Science lab) GF
LowMultigrain cereal*, Lamberti's<201/2 cup50GIFSA Endorsed; tested by GI Science Lab
LowAll-Bran instant porridge, Kellogg's<20100 ml40GIFSA Endorsed; tested by GI Science Lab
LowProNutro, whole wheat, apple bake, Bokomo<201/2 cup50GIFSA Endorsed
LowProNutro, whole wheat, original, Bokomo<201/2 cup50GIFSA Endorsed
LowProNutro, whole wheat, original, Bokomo, with med fat milk*<201/2 cup + 200ml250
LowAll-Bran, Hi-Fibre, Kellogg's<201 cup90Tested by GI Science Lab
LowUltra energy porridge, chocolate, Jungle<201/2 cup50GIFSA Endorsed
LowUltra energy porridge, original, Jungle<201/2 cup50GIFSA Endorsed
LowFutureLife Zero Smart food<10100 ml40GIFSA Endorsed (Tested by GI Science Lab) GF
LowFutureLife Smart food, chocolate, dry* or with water<201/2 cup50GIFSA Endorsed (tested by GI Science lab) GF
LowProNutro, whole wheat, honeymelt, Bokomo<201/2 cup50GIFSA Endorsed
LowMuesli, cranberry, low GI*, Thistlewood<201/2 cup57
LowRight Start, Fibre Plus, Bokomo<301 cup90Tested by GI Science Lab; GIFSA Endorsed
LowFutureLife Smart food (original, banana, strawberry), dry* (or with water)<201/2 cup50GIFSA Endorsed GF
LowGood Life cereal, instant porridge, vanilla, Spar<201/2 cup50Tested by GI Science Lab
LowMuesli, original, low GI*, Vital<201/3 cup40GIFSA Endorsed
LowAll-Bran flakes, Kellogg's, with skim milk<201 cup + 185ml 225
LowBalance muesli, apricot & peach, Simply Cereal<301/2 cup50
LowMuesli, Energy crunch light, peach & apricot, Jungle<301/2 cup50GIFSA Endorsed
LowGluco-less instant porridge, all flavours, dry (or with water)<20100 ml40GIFSA Endorsed; tested by GI Science Lab
LowGood Life cereal, instant porridge, chocolate, Spar<201/2 cup50Tested by GI Science Lab
LowOat bran, Jungle or Simply Cereal or Pick 'n Pay, raw<101/3 cup33
LowPronutro, banana, Bokomo, with med fat milk**<301/2 cup + 200ml250 GF
LowProNutro, original, Bokomo, with med fat milk**<301/2 cup + 200ml250 GF
IntermediateBalance muesli, original, Simply Cereal<301/2 cup50
IntermediateAll Bran flakes, Pick'nPay<201 cup40Lower GI with milk.
IntermediateRight Start, Bran flakes, Bokomo <201 cup40Lower GI with milk.
IntermediateFutureLife Smart oats, all flavours<201/2 cup50GIFSA Sometimes Foods
IntermediateOats, rolled, raw<201/3 cup30Australian GI; lower GI with milk
IntermediateStrawberry Pops, Kellogg's<301 cup40Lower GI with milk
IntermediateUltra crunch, chocolate*, Jungle<301/2 cup50GIFSA Sometimes Foods
IntermediateUltra crunch, original*, Jungle<201/2 cup50GIFSA Sometimes Foods
IntermediateFutureLife Crunch Smart food, original* and chocolate*<20100 ml40Tested by GI Science Lab
IntermediateBarley, rolled, raw<301/2 cup45Australian GI
IntermediateProNutro Pro-Light, all flavours, Bokomo<301/2 cup50Lower GI with milk; GIFSA Sometimes foods
IntermediateFrosties, Kellogg's<301 cup40Lower GI with milk
IntermediateCheerios, multigrain, whole grain, Nestlé<301 cup40Lower GI with milk
IntermediateCoco Pops Crunchers, Kellogg's<301 cup40Lower GI with milk
IntermediateAll-Bran Flakes, Kellogg's<201 cup40Lower GI with milk
IntermediateShredded wheat<101 biscuit25Australian GI; lower GI with milk
HighProNutro, strawberry*, Bokomo<201/2 cup50Lower GI with milk GF
HighWeetbix, Bokomo<202 biscuits40Lower GI with milk
HighPronutro, banana*, Bokomo<301/2 cup50Lower GI with milk GF
HighPuffed wheat cereal<301 cup36Lower GI with milk
HighProNutro, chocolate, Bokomo, with med fat milk*<401/2 cup + 200ml250Calculated GI GF
HighCheerios, honey, whole grain, Nestlé<301 cup40Lower GI with milk
HighProNutro, original*, Bokomo<301/2 cup50Lower GI with milk GF
HighWeetbix, no added salt or sugar, Bokomo<302 biscuits40Lower GI with milk
HighRice Krispies, Kellogg's<301 cup40Lower GI with milk
HighCoco Pops, Original, Kellogg's<301 cup40Lower GI with milk
HighCorn Flakes, Kellogg's<301 cup40Lower GI with milk
HighFroot Loops, Kellogg's<301 cup40Lower GI with milk
HighProNutro, chocolate*, Bokomo<301/2 cup50Lower GI with milk GF
HighAmaranth, puffed / flaked cereal <301 cup38Calculated GI from cereal with milk; very high GI 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

One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.

The products marked by an * are high in fat.

GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.