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Low GI Breakfast Cereal

Posted on Mon May 2009 by Laura

Choosing a low GI breakfast cereal is not always an easy task. There are so many healthy-seeming products on the ever-growing cereal aisle but on further inspection many of these are packed with sugar. Let’s have a look at how to select some tasty low GI breakfast cereals without spending a small fortune.

Basic rules when choosing a Low GI Breakfast Cereal:

Low-GI Breakfast Cereal Selection 

There are three types of breakfast cereal that I always have in and (call me strange if you like) I can never just have one cereal in the bowl, I always like a mixture of two different types!

1. Oatibix – I don’t know the actual GI value but with 97% wholegrain oats and just 3.2g sugars per 100g this has to be a good choice. I am only talking about the full-sized bisks though – the Oatibix bites and flakes contain far more sugar (14-20g per 100g!), as do Kellogs Optivita and Nestle Oats and More.

2. All Bran – The GI of All Bran is just 30 and whilst it contains a moderate 17g sugar per 100g it provides a whopping 27g fibre, which helps to bring the GI down. I couldn’t eat it on it’s own though – definitely one to mix with something a little less heavy.

3. Muesli – With so many mueslis on the market choosing the right one is a bit of a minefield. I look for oats first on the list (it’s surprising how many are predominately wheat), sugars below 15g per 100g and fibre above 7g per 100g.  This usually means selecting those with plenty of nuts and seeds but not too many raisins or dates. Oh, and I would never pay more than £3 per box – I can’t believe how much some of the gourmet ones cost for the tiniest of packets!

Here are a few Mueslis that meet the Low GI Breakfast Cereal criteria and are available in supermarkets:

Please let us know if you have found a product that you think meets the Low GI Breakfast Cereal challenge criteria. Unfortunately, I haven’t yet found any supermarket-own brand candidates but rest assured I’ll be keeping my eyes peeled and will keep you updated.

21 responses to “Low GI Breakfast Cereal”

  1. brenda says:

    lidl muesli is brill but not sure how low gi it is.

    • Miranda says:

      Thanks Brenda – if you let us know the ingredients, I can check out the GI for you, people are raving about this on the internet.

    • Michelle Bayliff says:

      Lidl muesli is exactly the same as dorset cereals muesli. It is produced with the same ingredients (maybe a different combination) in the same factory, just with different packaging. I went to the dorset cereals factory as part of my A level food technology and was very surprised to learn this!

  2. Lesley A Rose says:

    Rude Health Organic Oat Puffs 200g
    Energy 1533kj Protein 12.1g Total dietary fibre 5.8g Carbohydrate 62.2g of which sugars 3.4g Fat 7.3g of which saturates 1.5g Sodium 0.33g.
    These are very light, so the weight in your bowl is less than a regular cereal.

    Also check out Nairn’s wheat free ginger or fruit and spice oat biscuits for an oaty treat.

  3. Lesley A Rose says:

    Also Burgen Soya and Linseed bread is a low GI if you have to have toast. I need some low GI ideas for a toat topping though.

  4. Mickey says:

    I would like to make my own muesli: are instant oats low G.I.? Anyone have a recipe?

    • Laura says:

      Hi Mickey, I think i can help you with this one. A basic rule with GI is that the more processed and broken down something is the higher the GI is likely to be so instant oats have a much higher GI than traditional rolled oats.
      As for a recipe the possibilities are endless really so I would suggest that you get a large container and fill it about 2/3 full with oats (or a combination of oats and another cereal such as bran sticks or flakes) and then mix in a selection of chopped nuts (e.g. hazelnuts, brazils, flaked almonds) and dried fruit (e.g. raisins, sultanas, apricots, apple, dates). You could also add some seeds if you like or for a tropical feel some banana chips and coconut. Just be aware that the sweeter fruits will bump up the GI (prunes, apricots and apple are much lower than raisins and dates).
      For a really tasty recipe check out Claire’s Bircher Muesli here

  5. Adam says:

    What about Special K original?

    According to a website it is a low gi cereal with a score of 54.

  6. Laura says:

    This website http://www.glycemicindex.com/ has a really comprehensive database of GI values. It states that Australian Special K has a GI of 54 but the USA version is 69 and French 84! I’m not sure if UK Special K has been tested so I guess it could be anywhere between 54 and 84.

  7. Amie says:

    Grapenuts are a lovely low gi cereal!

  8. Kez says:

    I looked for long for a Low GI muesli and finally found a recipe. I now make my own and have had it approved by a dietician. It has GI of 4.5 per 45g and a GL of 4.8. I love and enjoy it with fat free yoghurt and low GI fruits.

  9. Kristen says:

    Thank you so much for this post. I’ve just today decided to start following a low GI plan as i’m worried about type 2 diabetes. This was a great help in planning my shop.

  10. Hayley says:

    I am confused because Jordan’s nut and seed is 19.9g of sugar per 100g and so is high content – I always get a sugar slump after eating it, but the brazil nuts are lovely.

  11. Han says:

    Rude Health no flamin raisins muesli: 3.2g sugars, 9.7g fibre.
    Sharpham Park Spelt farmhouse granola: 7.8g sugars, 9.2g fibre. All per 100g.
    Both available at Waitrose and are v tasty.

  12. Pauline says:

    Just contacted Jordans to find out the GI on their muesli products, I was amazed to be told they don’t know.
    Needless to say I won’t be buying their products in a hurry.

  13. Jules says:

    Rude Health Honey Nut Granola is good. Has a far better Gi than Jordans! Per 100g it has 11g Protein, 7g Fibre and 14g Sugars (uses Honey and Date Syrup, which are MUCH healthier than the ubiquitous and extremely unhealthy corn/fructose/glucose syrup types of sugars, which many other Granolas use, including Jordans!). I spent weeks looking in every supermarket and health-food shop for the best Gi Granola or crunchy cereal, and Rude Health came out as clear winner.

  14. robyn says:

    i bought love grown foods “oat clusters toasted cereal” and it says “wheat free” does that mean there is gluten in them? i have “raisin almond coconut crunch” ……i have celica disease, can i eat these?

  15. Kay Helbert says:

    Grape Nuts sends my sugar very high

  16. Deanna says:

    Is there anywhere you can buy a GI calculator? You know like a Weightwatchers one where you can pop in the values of certain ingredients and have it tell you the GI value?

  17. Karen says:

    The only definite good Dorset muesli us their organic, dark green box, with half Brazil nuts. It has seeds in it too. Other varieties have tropical fruits and should be avoided

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