Cream of Wheat, NFS – Glycemic Index and Nutritional Profile

Cream of Wheat is a popular hot breakfast cereal made from ground wheat semolina. This traditional breakfast option has been warming bellies for generations, but how does it stack up from a glycemic perspective? Let’s dive into the nutritional details and glycemic impact of Cream of Wheat (NFS – Not Further Specified).

Glycemic Index and Load

Cream of Wheat has a Glycemic Index (GI) of 66, which places it in the medium GI range (56-69). Foods with medium GI cause a more moderate rise in blood glucose levels compared to high GI foods.

The Glycemic Load (GL) is 6.53 for a 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of a food’s impact on blood sugar. A GL under 10 is considered low, making Cream of Wheat a relatively reasonable choice for blood sugar management when consumed in appropriate portions.

Nutritional Information (per 100g serving)

• Calories: 65
• Protein: 1.44g
• Fat: 1.8g
• Carbohydrates: 10.4g
• Fiber: 0.5g
• Sugar: 0.04g
• Net Carbs: 9.9g

Is Cream of Wheat a Good Choice for Blood Sugar Management?

With a medium GI of 66, Cream of Wheat will raise blood sugar levels moderately. However, its relatively low glycemic load of 6.53 suggests that a standard serving won’t cause dramatic blood sugar spikes for most people.

The low fiber content (0.5g per 100g) is worth noting, as fiber helps slow down carbohydrate absorption and stabilize blood sugar levels. To improve the glycemic response, consider these strategies:

• Add healthy fats like nuts or seeds to slow down carbohydrate absorption
• Include protein sources such as Greek yogurt to create a more balanced meal
• Mix in fiber-rich fruits like berries to increase the overall fiber content
• Be mindful of portion sizes to keep the glycemic load in check

Who Should Be Cautious with Cream of Wheat?

While Cream of Wheat can be part of a balanced diet for many people, those with diabetes, insulin resistance, or those following a low-carb diet may need to be more careful with portions and frequency of consumption. The relatively high net carbs (9.9g per 100g) and medium GI may not make it the best daily choice for these individuals.

Bottom Line

Cream of Wheat offers a comforting breakfast option with a moderate glycemic impact when consumed in appropriate portions. Its low sugar content (0.04g) is a positive attribute, though its limited fiber might make it less satiating than higher-fiber alternatives.

For those monitoring blood sugar levels, enjoying Cream of Wheat as part of a balanced meal with added protein, healthy fats, and fiber can help mitigate potential blood sugar fluctuations. As with any food, moderation and individual response should guide your personal consumption decisions.