Glycemic Index in Breads & Cereals

The G.I. food list below shows the Glycemic Index score for many different breads and cereals. The G.I score for each food will dictate the speed at which the sugar will be absorbed. A low Glycemic index means the sugar will be absorbed slowly. The higher the G.I score the quicker the sugar is absorbed into the blood. For reduced sugar craving and help with weight loss the lower the G.I score then the better.

The G.I list also shows the carbohydrate content for each item as this is related somewhat to Glycemic load for the G.I diet. However it does not necessarily mean that a food with a high carbohydrate content will automatically mean a high G.I score.

Breads & cereals productsGlycemic Index ScoreCarbohydrateG.I. Type
Baguette or white bread9557.4High
Bun Hamburger6149Medium
Sourdough Bread6556.4Medium
Bread Wholemeal 5043.3Medium
Bread High Fibre7047.8High
Rye Bread4647.5Low
Pita Bread5755.7Medium
Frozen Cheese Pizza6022.9Medium
Corn Flakes8186.2High
Muesli (Weetabix)5571Medium
All Bran4276Low
Rice Krispies8284.9High
Special K8475.5High
Rice Cake5919.4Medium

All foods on our G.I tables are based on 100g (3.5 oz) of product. The portion size doesn't change the Glycemic Index value, but it does count towards the quantity of sugar (carbs) for the item; the bigger the portion the more sugar you would be consuming.

This standard portion size simply enables you to make a sugar comparison with other products in the same group, and the different foods listed on other G.I tables. This means you can see which foods are high or low in carbohydrate content.

Others G.I. Food Lists :

References :
CiQUAL Table
Canadian Nutrient File

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