Porridge Products

PORRIDGES
GIName of product / foodGLUnitMass (g)Comments
LowFutureLife High Protein Smart food, chocolate, dry* (or with water)<203/4 cup75GI Foundation Endorsed
LowFutureLife High Protein Smart food, original, dry* (or with water)<203/4 cup75GI Foundation Endorsed(tested by GI Science lab) GF
LowAll-Bran instant porridge, dry (or with water), Kellogg's<20100 ml40GI Foundation Endorsed, tested by GI Science Lab
LowSorghum porridge, acid added (Ting)<201 cup250Traditional African food
LowUltra energy porridge, chocolate, dry (or with water), Jungle<201/2 cup50GI Foundation Endorsed
LowUltra energy porridge, original, dry (or with water), Jungle<201/2 cup50GI Foundation Endorsed
LowAmandla Plus cereal, instant porridge, dry* (or with water)<201/2 cup50Tested by GI Science Lab
LowFutureLife Zero Smart food, dry (or with water)<20100 ml40GI Foundation Endorsed (Tested by GI Science Lab) GF
LowFutureLife Smart food, chocolate, dry* or with water<201/2 cup50GI Foundation Endorsed (Tested by GI Science Lab) GF
Low"Krummelpap", mieliemeal porridge or phutu, crumbly, cooled (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving GF
LowMieliemeal porridge / phutu, crumbly, cooled (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving GF
LowMieliemeal porridge / phutu, stiff, cooled (sifted & unsifted)<201/2 cup125Note the 1/2 cup serving GF
LowOats, Tiger, cooked <101 cup220GI Foundation Endorsed
LowOats, Jungle, cooked<201 cup220GI Foundation Endorsed
LowOats, Jungle, red berry flavour, cooked<201 cup 220GI Foundation Endorsed
LowFutureLife Smart food (original, banana, strawberry), dry* (or with water)<201/2 cup50GI Foundation Endorsed
LowGood Life cereal, instant porridge, vanilla, Spar<201/2 cup50Tested by GI Science Lab
LowGluco-less instant porridge, all flavours, dry (or with water)<20100 ml40GI Foundation Endorsed, tested by GI Science Lab
LowOats, quick cooking, Bokomo, cooked*<201 cup220GI Foundation Endorsed
LowEarly Morning quick cooking Oats<201 cup220GI Foundation Endorsed
LowGood Life cereal, instant porridge, chocolate, Spar<201/2 cup50Tested by GI Science Lab
LowOats, instant, flavoured (e.g. banana or peach)*, Jungle (box)<201/2 cup40GI Foundation Endorsed
LowOats, instant, original*, Jungle (box)<201/2 cup40GI Foundation Endorsed
LowOats, rolled, Bokomo, cooked*<201 cup220
LowOats-so-easy, original*, Jungle (sachet)<201 sachet50
LowCreamy pap, Mabele, Nestlé, with low fat milk* <201/4 cup + 185ml210Calculated GI GF
LowOats, Morning, Nature's Source, cooked*<201 cup220GI Foundation Endorsed
LowSemolina or Taystee wheat, cooked<101/2 cup150Indian GI
IntermediateNutriFoods Instant Porridge <201/2 cup50GIFSA Sometimes Foods
IntermediatePlaza instant porridge, maize / soya, dry (or with water)<201/2 cup50 GF
IntermediateFutureLife Smart oats, all flavours, dry (or with water)<201/2 cup50
IntermediateMabela, coarse, cooked, hot, no sugar, King Korn<201 cup220Lower GI with milk GF
IntermediatePlaza instant porridge, sorghum / soya, dry (or with water)<201/2 cup50 GF
IntermediateOats, instant, traditional, plain*, Bokomo (box)<201/2 cup50Lower GI with milk; GIFSA sometimes foods
IntermediateCreamy pap, Mabele, Nestlé, dry (or with water)<201/4 cup25Lower GI with milk GF
HighE-pap, dry (or with water)<301/2 cup50Maize, sorghum & soya mix; lower GI with milk GF
HighMabela porridge, fine, cooked, hot, no sugar, King Korn<201 cup260Lower GI with milk GF
HighOats, instant, traditional, flavoured*, Bokomo (sachet)<301 sachet50Lower GI with milk
High"Krummelpap", mieliemeal porridge or phutu, crumbly, hot, (sifted or unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk/sour milk GF
HighMieliemeal porridge / phutu, crumbly, hot (sifted & unsifted)<201/2 cup70Note the 1/2 cup serving; lower GI with milk/sour milk GF
HighMieliemeal porridge / phutu, stiff, hot, (sifted and unsifted)<201/2 cup125Note the 1/2 cup serving; lower GI with milk/sour milk GF
HighSorghum porridge, fermented (Ting)<201 cup250Lower GI with milk / sour milk GF
HighMorvite porridge, strawberry, Jungle, dry (or with water)<401/2 cup45Note the high GL; lower GI with milk / sour milk GF
HighMieliemeal porridge or phutu, soft, hot, no sugar (sifted or unsifted)<301 cup250Note the high GL; lower GI with milk / sour milk GF
HighMorvite porridge, original, Jungle, dry (or with water)<301/2 cup45Note the high GL; lower GI with milk / sour milk GF
HighOats-so-easy, flavours*, Jungle<401 sachet50Chocolate, Caramel & Blueberry

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

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.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.