SugarHigh Team
Is Oatmeal Low GI? Rolled vs Instant
| Measure | Value | Source |
|---|---|---|
| GI | 55 (low) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 12 g | USDA FDC 173904 |
| Fiber / 100 g | 1.7 g | USDA FDC 173904 |
| Net carbs / 100 g | 10.3 g | Calculated from USDA |
| GL / 100 g | 6 (calculated) | GI × net carbs / 100 |
Short answer: porridge made from rolled oats averages a GI of 55 (low). Instant oat porridge averages 79 (high). Both values: Atkinson 2008, Table 1 (PMC2584181).
Same grain, different processing
GI helps compare similar foods. Rolled oat porridge (55) sits in the low band; instant oat porridge (79) is high. Less processing tends to keep the number lower.
Breakfast context
See our low GI breakfast list for how oatmeal compares with cornflakes, breads and fruit.
FAQ
Is oatmeal low GI?
Rolled oat porridge averages 55, low. Instant oat porridge averages 79, high.
Is instant oatmeal low GI?
No. Instant oat porridge averages 79 (Atkinson 2008).
What is a simple swap?
Instant oat porridge (79) to rolled oat porridge (55).
