The Glycemic Load of Common Breakfast Items and Dairy Products - dummies

The Glycemic Load of Common Breakfast Items and Dairy Products

By Meri Reffetto

A good rule of thumb is to keep your total daily glycemic load under 100. Begin by choosing low-glycemic foods for breakfast and nutritional dairy products. If you choose mostly low- and medium-glycemic foods, keeping your daily load under 100 shouldn’t be a problem.

The glycemic load of common breakfast items

Tread carefully when it comes to choosing breakfast foods so that you incorporate low-glycemic foods as much as possible. Low-glycemic foods fill you up with fewer calories and help you stay satisfied longer, so if you want to avoid a midmorning energy crash, skip the donuts and choose low-glycemic breakfast foods.

Breakfast Items
Food Type Portion Size Glycemic Load
Cheerios 1 cup Medium
Instant oatmeal, unflavored 1 cup Medium
Kellogg’s All-Bran 1/2 cup Low
Kellogg’s Bran Buds 1/2 cup Low
Kellogg’s Corn Flakes 1 cup High
Kellogg’s Mini Wheats 3/4 cup Medium
Kellogg’s Raisin Bran 1/2 cup Medium
Kellogg’s Special K 1 cup Medium
Life 3/4 cup Medium
Muesli 1/2 cup Low
Oatmeal from steel-cut oats 3/4 cup Low
Old-fashioned oats 3/4 cup Medium
Pancake One 4-inch pancake Low
Post Grape-Nuts or Grape-Nuts Flakes 1/3 cup Medium
Waffle 1 small waffle Low

The glycemic load of dairy products

Fat-free milk and yogurt are excellent sources of calcium and vitamin D, plus they have a low-glycemic load. Other dairy products, like the ones listed here, are good choices as well. Try a smoothie for breakfast or a quick snack in order to incorporate more dairy products into your diet.

Dairy Products
Food Type Portion Size Glycemic Load
Chocolate milk 1 cup Low
Evaporated skim milk 1 cup Medium
Frozen yogurt 1 cup Medium
Ice cream 1 cup Low
Kefir (fermented milk) 1 cup Low
Low-fat instant pudding 1/2 cup Low
Milk (skim, 1%, 2%, or whole) 1 cup Low
Plain yogurt (or any no-sugar-added yogurt) 1 cup Low