Cereal, O’s, NFS: A Comprehensive Glycemic Index Guide
O-shaped cereals are a popular breakfast choice in many households. Understanding their glycemic impact and nutritional profile can help you make informed dietary decisions. Let’s explore the details of generic O’s cereal (NFS – Not Further Specified).
Glycemic Impact
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Cereal, O’s, NFS has a Glycemic Index (GI) of 74, placing it in the high GI category. Foods with a GI above 70 are considered high, meaning they cause a rapid rise in blood glucose levels.
The Glycemic Load (GL) is 46.55, which is also considered high. A GL above 20 is generally classified as high, indicating this cereal has a significant impact on blood sugar when consumed in the serving size analyzed.
Nutritional Profile (per 100g serving)
- Calories: 379 kcal
- Protein: 10.5g
- Fat: 5.77g
- Carbohydrates: 72g
- Fiber: 9.1g
- Sugar: 18.6g
- Net Carbs: 62.9g (total carbs minus fiber)
Understanding The Impact
With a high GI of 74 and GL of 46.55, this cereal will cause a rapid increase in blood glucose levels. This makes it a food to consume with awareness, particularly for individuals monitoring their blood sugar or managing diabetes.
Balancing Your Meal
If you enjoy this cereal, consider these strategies to lower its glycemic impact:
- Reduce the portion size to lower the glycemic load
- Add protein sources such as Greek yogurt or milk
- Include healthy fats like nuts or seeds
- Add fresh berries with low GI values
- Consider combining with a lower GI cereal option
Who Should Be Cautious?
- People with diabetes or insulin resistance
- Those following a low-carb diet
- Individuals trying to manage their blood sugar levels
- People working on weight management
Nutritional Highlights
Despite its high GI, this cereal does offer some nutritional benefits:
- Good fiber content (9.1g per 100g)
- Moderate protein content (10.5g per 100g)
- Often fortified with vitamins and minerals (specific details may vary by brand)
Conclusion
Cereal, O’s, NFS is a high-glycemic food with a significant carbohydrate content. While it may provide certain nutrients, its impact on blood sugar should be considered when including it in your diet, especially for those with blood sugar concerns. Combining it with protein, healthy fats, and fiber can help moderate its glycemic impact.
Remember that individual responses to foods can vary, and monitoring your own blood glucose response is the best way to understand how specific foods affect you.