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Glycemic index and glycemic load for cereals?

• I am trying to decide which cereal to eat and how much of it to eat for breakfast based on some research I have been doing on glycemic index and glycemic load. Cheerios is made of whole grain oats, it has about 20 g of carbs per serving, 1 g of sugar per serving, and it has a glycemic index of 74 and and a glycemic load of about 15. I would eat a bowl, and in a bowl, you would get about 60 g of carbs, so you’d get a glycemic load of 45. Shredded wheat cereal (the one that also contains bran) is made of whole grain wheat and wheat bran and it has 40 g of carbs per serving, no sugar, a glycemic index of about 70, and a glycemic load of 27. I would eat a bowl, and in a bowl, you would get about 80 g of carbs, so you’d get a glycemic load of 54. Which would be a better cereal to eat for breakfast? Is an increase of 9 in the glycemic load for the shredded wheat a significant increase? Are these values very high values (for breakfast)? For controlling blood sugar levels, does the amount of carbohydrates matter, or is it the glycemic index, or is it the glycemic load that matters? Or are blood sugar spikes not significant for whole grain foods, regardless of the glycemic index and load?

• Answer:

  The load is most important.For it to be a good load it must be a load of 10 or under. Both cereals you chose are very high in Index and load. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low. Sorry I didn't read question close enough.Go to this websitefor the best index and load . It lists 2,480 foods. http://www.mendosa.com/gilists.htm Like in Branflakes 15 is the load. The load is the most important . BREAKFAST CEREALS WITH MILK 449 Branflakes (Sainsbury's, UK), with semi-skimmed milk 76±5 30 15 450 Cereal flakes with fruit (30 g), consumed with 125 mL 57±8 155 16 skim milk (UK) 451 Cocoa Crunch cereal (30 g) with 125 mL skim milk (UK) 58±11 155 16 452 Cornflakes (Sainsbury's, UK) (30 g), consumed with 65±5 30 16 125 mL skim milk 453 Honey Crunch cereal (30 g), consumed with 54±6 155 16 125 mL skim milk (UK) Hot oat cereal, prepared with 125 mL skim milk 454 Hot oat cereal (30 g), berry flavor (UK) 43±6 155 11 455 Hot oat cereal (30 g), cocoa flavor (UK) 40±5 155 9 456 Hot oat cereal (30 g), fruit flavor (UK) 47±8 155 12 457 Hot oat cereal (30 g), honey flavor (UK) 47±6 155 12 458 Hot oat cereal (30 g), orchard fruit flavor (UK) 50±7 155 12 459 Hot oat cereal (30 g) (UK) 47±6 155 11 460 Hot oat cereal (30 g) (UK) 40±9 155 9 mean of seven foods 45±1 155 11 461 Muesli, gluten-free (Freedom Foods, Australia) 39±6 30 7 with 1.5% fat milk 462 Muesli, Original (Sainsbury's, UK), consumed 60±6 30 11 with semi-skimmed milk 463 Muesli, Swiss (Sainsbury's, UK), consumed with 60±6 30 12 semi-skimmed milk 464 Muesli, Wheat free (Pertwee Farm's, UK), consumed 49±7 30 9 with semi-skimmed milk 465 Porridge, jumbo oats (Sainsbury's, UK), consumed 40±6 250 9 with semi-skimmed milk 466 Porridge, small oats (Sainsbury's, UK), consumed 61±6 250 14 with semi-skimmed milk 467 PreciseTM (Sainsbury's, UK), with semi-skimmed milk 59±4 30 14 468 Rice PopsTM (Sainsbury's, UK), 80±6 30 20 with semi-skimmed milk Wheat biscuits consumed with 125 mL skim milk 469 Cereal biscuit (30 g), cocoa flavor (UK) 46±7 155 12 470 Cereal biscuit (30 g), fruit flavor (UK) 56±7 155 15 471 Cereal biscuit (30 g), honey flavor (UK) 52±7 155 14 472 Cereal biscuit (30 g), wheat based (UK) 47±8 155 12 mean of four foods for a complete list of cereals go to :http://www.mendosa.com/gilists.htm BREAKFAST CEREALS All-BranTM (high-fiber, extruded wheat bran cereal) 297 All-BranTM (Kellogg's, Pagewood, NSW, Australia)17 30 30 4 298 All-BranTM (Kellogg's, Battle Creek, MI, USA)11,14 38 30 8 299 All-BranTM (Kellogg's Inc., Canada) 51±5 30 12 300 All-BranTM (Kellogg's, Battle Creek, MI, USA) 55±7 30 12 mean of four studies 44±6 30 9 301 All-Bran Fruit 'n OatsTM (Kellogg's, Australia) 41±9 30 7 302 All-Bran Soy 'n fiberTM (Kellogg's, Australia) 33±3 30 4 303 All-Bran Wheat FlakesTM (Kellogg's, Australia) 60±8 30 12 304 BalanceTM (Sainsbury's, UK) 74±5 30 17 305 Barley flakes (China) 69±3 30 14 Barley porridge 306 Barley flour porridge, made from milled dehulled barley 46 50 (dry) 15 kernels (flour:water = 1:3) boiled for 2.5 min (Sweden) 307 Barley flour porridge, made from milled high-amylose 39 50 (dry) 11 (covered) barley kernels (flour:water = 1:3), boiled for 2.5 min (Sweden) 308 Barley porridge made from steamed thin (0.5 mm) 62 50 (dry) 17 dehulled barley flakes (Sweden) 309 Barley porridge made from steamed thick (1.0 mm) 65 50 (dry) 18 dehulled barley flakes (Sweden) 310 Wholemeal barley flour porridge (100% regular barley) 68 50 (dry) 23 (flour:water = 1:3), boiled 2.5 min (Sweden) 311 Wholemeal high-fiber barley flour porridge (50% 55 50 (dry) 8 barley flour: 50% high-fiber barley flour) (Sweden) 312 Bran cereal, high fiber (UK) 43±10 30 5 Bran Flakes 313 Branflakes (Healthy Living, UK) 50±7 30 10 314 Bran Flakes, President's Choice® Blue MenuTM 65±8 30 12 (Loblaw Brands Limited, Canada) 315 Bran FlakesTM (Kellogg's, Australia) 74 30 13 mean of three studies 63 30 12 ChocapicTM (Nestlé, France) 316 ChocapicTM, wheat-based flaked cereal (2003) 70±10 30 17 317 ChocapicTM, wheat-based flaked cereal (2003) 74±9 30 19 318 ChocapicTM, wheat-based flaked cereal (2003) 84±9 30 22 mean of three studies 76 30 20 Coco PopsTM (cocoa flavored puffed rice) 319 Coco PopsTM (Kellogg's, Australia) 77±8 30 20 320 Coco PopsTM (Kellogg's, Australia) 77±3 30 20 CornflakesTM 321 Cornflakes (China) 74±3 30 19 322 CornflakesTM (Kellogg's, Australia) 77 30 19 323 Cornflakes (China) 79±4 30 20 324 CornflakesTM (Kellogg's Inc., Canada) 80±6 30 21 325 Cornflakes (Kellogg's, UK) 93±14 30 23 mean of five studies 81±3 30 20 326 Cornflakes, Crunchy NutTM (Kellogg's, Australia) 72±4 30 17 327 Corn PopsTM (Kellogg's, Australia) 80±4 30 21 328 Energy MixTM, wheat-based flaked cereal 80±7 30 20 (Quaker, France) 329 Fibre First Multi-Bran Cereal, President's Choice® 56±10 30 6 Blue MenuTM (Loblaw Brands Limited, Canada) 330 Froot LoopsTM (Kellogg's, Australia) 69±9 30 18 331 FrostiesTM, sugar-coated cornflakes 55 30 14 (Kellogg's, Australia) Fruit and FibreTM 332 Fruit and FibreTM (Sainsbury's, UK) 61±4 30 13 333 Fruit and Fibre (UK) 67±