Oat Bran Cereal, Cooked: A Balanced Breakfast Option

Oat bran cereal is a nutritious breakfast choice that provides a good balance of nutrients while maintaining a moderate impact on blood sugar levels. This wholesome cereal can be an excellent addition to a glycemic-conscious diet.

Glycemic Information

With a Glycemic Index of 55, cooked oat bran cereal falls into the medium GI category. This means it causes a moderate rise in blood glucose levels compared to pure glucose. More importantly, it has a Glycemic Load of only 5.17, which is considered low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for meal planning.

Nutritional Profile (per 100g serving)

• Calories: 46
• Protein: 3.21g
• Fat: 1.3g
• Carbohydrates: 12.3g
• Fiber: 2.9g
• Sugar: 0.27g
• Net Carbs: 9.4g

Benefits of Oat Bran Cereal

The nutritional profile of cooked oat bran cereal makes it an excellent choice for several reasons:

Fiber-Rich: With 2.9g of fiber per serving, oat bran cereal contributes significantly to your daily fiber intake. This fiber content helps slow down digestion and the absorption of carbohydrates, which explains its moderate GI despite being a grain-based food.

Low in Sugar: Containing only 0.27g of sugar per 100g serving, oat bran cereal is a great low-sugar breakfast option. This makes it particularly suitable for those monitoring their sugar intake.

Protein Content: The 3.21g of protein per serving helps contribute to satiety and muscle maintenance, making oat bran cereal more filling than many other breakfast cereals.

Incorporating Oat Bran Cereal Into Your Diet

Due to its moderate glycemic index and low glycemic load, oat bran cereal can be a good choice for people managing blood sugar levels, including those with diabetes or insulin resistance. The fiber content also supports digestive health and may help with cholesterol management.

To enhance its nutritional value further, consider topping your oat bran cereal with:

• Fresh berries for antioxidants
• A sprinkle of nuts for healthy fats
• A dollop of Greek yogurt for additional protein
• Cinnamon for flavor and potential blood sugar benefits

Bottom Line

Cooked oat bran cereal, with its moderate glycemic index of 55 and low glycemic load of 5.17, offers a balanced nutritional profile that can fit well into a glycemic-conscious eating plan. Its combination of fiber, protein, and low sugar content makes it a smart breakfast choice that provides sustained energy without dramatic blood sugar spikes.