SugarHigh Team
Low GI Breakfast Foods: Cereals and Breads Ranked by GI
All values: Atkinson 2008, Table 1 (PMC2584181), glucose = 100.
Breakfast staples by GI
| Food | GI | Band |
|---|---|---|
| Apple, raw | 36 | Low |
| Orange, raw | 43 | Low |
| Banana, raw | 51 | Low |
| Specialty grain bread | 53 | Low |
| Porridge, rolled oats | 55 | Low |
| Muesli | 57 | Medium |
| Wheat flake biscuits | 69 | Medium |
| Whole wheat / wholemeal bread | 74 | High |
| White wheat bread | 75 | High |
| Rice porridge / congee | 78 | High |
| Instant oat porridge | 79 | High |
| Cornflakes | 81 | High |
Swaps the numbers suggest
- Instant oat porridge (79) to rolled oat porridge (55): same grain, less processing.
- White bread (75) to specialty grain bread (53).
- Cornflakes (81) to muesli (57).
- Add a low GI fruit such as apple (36) or orange (43).
Things a GI list does not tell you
GI is measured on single foods. Portion size (glycemic load), toppings and what you eat alongside all change the overall meal. See GI vs GL.
FAQ
What is the lowest GI breakfast cereal in the table?
Among the cereals in Table 1, rolled oat porridge is lowest at 55.
Is instant oatmeal low GI?
No. Instant oat porridge averages 79 (Atkinson 2008).
Is wholemeal bread low GI?
Not on this average: 74, close to white bread at 75.
