Cereal, Bran Flakes, Flavored – Glycemic Index and Nutritional Information
Flavored bran flakes are a popular breakfast cereal option that combines the nutritional benefits of bran with added flavors to enhance taste. Let’s explore how this cereal fits into a glycemic-aware diet and examine its nutritional profile.
Glycemic Impact
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Flavored bran flakes have a Glycemic Index (GI) of 61, placing them in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic impact, meaning they cause a moderate rise in blood sugar levels compared to pure glucose.
With a Glycemic Load (GL) of 40.44, this cereal has a high impact on blood sugar when consumed in a 100g serving. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive picture of a food’s effect on blood glucose.
Nutritional Breakdown
A 100g serving of flavored bran flakes contains:
- Calories: 353 kcal
- Protein: 8.13g
- Fat: 1.18g
- Carbohydrates: 78.7g
- Fiber: 12.4g
- Sugar: 29.3g
- Net Carbs: 66.3g
Health Profile Analysis
Fiber Content
One of the standout nutritional aspects of bran flakes is their high fiber content (12.4g per 100g). This fiber content is beneficial for digestive health and can help slow down carbohydrate absorption, potentially moderating the glycemic impact.
Sugar Content
The sugar content of 29.3g per 100g is relatively high, which is common in flavored cereals. This added sugar contributes to the medium GI rating and high GL value, making portion control important for blood sugar management.
Macronutrient Balance
This cereal is predominantly carbohydrate-based with a moderate protein content and very low fat. This macronutrient profile is typical of many breakfast cereals but means it should ideally be balanced with protein and healthy fats for a more complete meal.
Considerations for Glycemic Management
For individuals monitoring their blood glucose levels, consider the following when including flavored bran flakes in your diet:
- Reduce the standard serving size from 100g to lower the glycemic load
- Pair with protein sources like Greek yogurt or milk to reduce the overall GI of the meal
- Add fresh fruits with low GI values to increase nutritional diversity without significantly impacting blood sugar
- Consider unflavored bran flakes with less added sugar as an alternative
Who Should Include or Limit This Food?
May be suitable for:
- Individuals seeking increased fiber intake
- Those without blood sugar management concerns who need a convenient breakfast option
- Active individuals who can utilize the carbohydrate energy efficiently
Should be limited by:
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Individuals sensitive to blood sugar fluctuations
Conclusion
Flavored bran flakes offer nutritional benefits through their fiber content but come with considerations regarding their impact on blood glucose levels. With a medium GI and high GL, portion control and meal balancing are key to incorporating this cereal into a glycemically balanced diet. Always consider your individual health needs and goals when including any food in your dietary plan.