Wednesday, April 26, 2006

Gi Listing

What is the Glycemic Index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

  • Low GI diets help people lose and control weight
  • Low GI diets increase the body's sensitivity to insulin
  • Low GI carbs improve diabetes control
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs reduce blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of PCOS
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
  • High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

  • Use breakfast cereals based on oats, barley and bran
  • Use breads with wholegrains, stone-ground flour, sour dough
  • Reduce the amount of potatoes you eat
  • Enjoy all other types of fruit and vegetables
  • Use Basmati, Doongara or Japanese koshihikari rice
  • Enjoy pasta, noodles, quinoa
  • Eat plenty of salad vegetables with a vinaigrette dressing

GI Listing

REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)—2002 1
Food Number and Item GI 2 Serve GL 3
glucose size per
=100 grams serve
BAKERY PRODUCTS
Cakes
1 Angel food cake (Loblaw's, Toronto, Canada) 67 50 19
2 Banana cake, made with sugar 47±8 80 18
3 Banana cake, made without sugar 55±10 80 16
4 Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills 38±3 111 20
Inc., Minneapolis, MN, USA)
5 Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia) 73±12 38 19
6 Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia) 87±17 50 25
7 Pound cake (Sara Lee Canada, Bramalea, Canada) 54 53 15
8 Sponge cake, plain 46±6 63 17
9 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) 42±4 111 24
10 Croissant (Food City, Toronto, Canada) 67 57 17
11 Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada) 69 50 13
12 Doughnut, cake type (Loblaw's, Canada) 76 47 17
13 Flan cake (Weston's Bakery, Toronto, Canada) 65 70 31
14 Muffins
Apple, made with sugar 4 44±6 60 13
Apple, made without sugar 4 48±10 60 9
Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) 54±4 50 14
Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) 60±4 50 16
Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) 65±11 50 17
Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) 60 57 15
Blueberry (Culinar Inc., Canada) 59 57 17
Carrot (Culinar Inc., Canada) 62 57 20
Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) 53±5 50 15
Corn muffin, low-amylose 5 102 57 30
Corn muffin, high-amylose 5 49
Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) 69 50 24
15 Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) 67±5 80 39
16 Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, 102±11 77 22
Carrum Downs, Vic, Australia)
17 Pastry 59±6 57 15
18 Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) 85±14 40 18
19 Scones, plain, made from packet mix (Defiance Milling Co., Australia) 92±8 25 8
20 Waffles, Aunt Jemima (Quaker Oats Co. of Canada) 76 35 10
BEVERAGES
21 Coca Cola ®
Coca Cola ® , soft drink (Coca Cola Amatil, Sydney, NSW, Australia) 53±7 250 14
Coca Cola ® , soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) 63 250 16
mean of two types 58±5
22 Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) 66±8 250 13
23 Fanta ® , orange soft drink (Coca Cola Amatil, Australia) 68±6 250 23
24 Lucozade ® , original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) 95±10 250 40
25 Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) 33±9 250 14
26 Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia) 6 30±3 250 7
27 Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia) 6 34±3 250 8
28 Solo TM, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia) 6 58±5 250 17
29 Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) 6 43±5 250 11
(Sanitarium Health Foods, Berkeley Vale, NSW, Australia)
30 Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast) 6 46±5 250 11
(Sanitarium Health Foods, Australia)
31 Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) 6 39±2 250 13
(So Natural Foods, Australia)
Juices
32 Apple juice
Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) 39±5
Apple juice, unsweetened 40
Apple juice, unsweetened (Allens, Toronto, Canada) 41
mean of three studies 40±1 250 12
33 Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) 44±2 250 13
34 Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) 37±3 250 10
35 Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) 43±3 250 14
36 Carrot juice, freshly made (Sydney, Australia) 6 43±3 250 10
37 Cranberry juice cocktail (Ocean Spray ® , Melbourne, Vic, Australia) 52±3 250 16
38 Cranberry juice cocktail (Ocean Spray ® Inc., Lakeville-Middleboro, MA, USA) 68±3 250 24
39 Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 250 16
40 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 250 11
41 Orange juice
Orange Juice (Canada) 46±6
Orange juice, unsweetened, reconstituted (Quelch ® , Berri Ltd., Carlton, Vic, Australia) 53±6
mean of two studies 50±4 250 13
42 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 250 16
43 Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6 38±4 250 4
44 Yakult ® , fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) 46±6 65 6
Sports drinks
45 Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) 78±13 250 12
46 Isostar ® (Novartis Consumer Health, Nyon, Switzerland) 70±15 250 13
47 Sports Plus ® (Berri Ltd., Berri, SA, Australia) 74±6 250 13
48 Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia) 43±9 250 21
Drinks made from drinking mix powders
49 Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) 41±4 250 14
50 Complete Hot Chocolate mix made with hot water (Nestlé, Australia) 51±3 250 11
51 Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder 36±3 250 7
(Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk
52 Malted milk powder in full-fat cow's milk (Nestlé, Australia) 45±3 250 12
53 Milo TM (chocolate nutrient-fortified drink powder)
Milo TM (Nestlé, Australia) dissolved in water 55±3 250 9
Milo TM (Nestlé, Auckland, New Zealand) dissolved in water 52±5 250 9
mean of two studies 54±2
Milo TM (Nestlé, Australia) dissolved in full-fat cow's milk 35±2 250 9
Milo TM (Nestlé, New Zealand) dissolved in full-fat cow's milk 36±3 250 9
mean of two studies 36±1
54 Nutrimeal TM, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) 26±3 250 4
55 Quik TM (sweet drink powder)
Quik TM, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water 53±5 250 4
Quik TM, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk 41±4 250 5
Quik TM, strawberry (Nestlé, Australia), dissolved in water 64±8 250 5
Quik TM, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk 35±3 250 4
BREADS
56 Bagel, white, frozen (Lender's Bakery, Montreal, Canada) 72 70 25
57 Baguette, white, plain (France) 95±15 30 15
58 French baguette with chocolate spread (France) 72±8 70 27
59 French baguette with butter and strawberry jam (France) 62±7 70 26
60 Pain au lait (Pasquier, France) 63±10 60 20
61 Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) 74 30 16
Barley Breads
62 Coarse barley kernel bread, 75-80% kernels
75% kernels 27 30 5
80% scalded intact kernels (20% white wheat flour) 34 30 7
80% intact kernels (20% white wheat flour) 40 30 8
mean of three studies 34±4
63 Barley kernel bread, 50% kernels
50% kernels (Canada) 43 30 9
50% kibbled barley (Australia) 48 30 10
mean of two studies 46±2 30 9
64 Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) 57±6 30 6
65 Barley flour breads
100% barley flour (Canada); (rye bread composition) 67 30 9
Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) 67 30 13
Wholemeal barley bread, flat, thin, soft 50 30 7
(50% regular barley flour, 50% high-fibre barley flour) (Sweden)
Wholemeal barley bread, flat, thin, soft 43 30 5
(20% regular barley flour, 80% high-fibre barley flour) (Sweden)
66 Wholemeal barley flour (80%) and white wheat flour (20%) breads -
fermented or with added organic acids or salts (Sweden)
Wholemeal barley flour bread (used as reference for the 5 breads below) 5 70 30 14
Wholemeal barley flour bread with sourdough (lactic acid) 5 53 30 10
Wholemeal barley flour bread with lactic acid 5 66 30 12
Wholemeal barley flour bread with calcium lactate 5 59 30 12
Wholemeal barley flour bread with sodium propionate 5 65 30 13
Wholemeal barley flour bread with higher dose sodium propionate 5 57 30 11
Buckwheat bread
67 Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) 47 30 10
Fruit Breads
68 Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) 44±5 30 6
69 Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) 54±6 30 8
70 Continental fruit loaf, wheat bread with dried fruit (Australia) 47±6 30 7
71 Happiness TM (cinnamon, raisin, pecan bread) (Natural Ovens, Manitowoc, WI, USA) 63±5 30 9
72 Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) 54±6 30 7
73 Hamburger bun (Loblaw's, Toronto, Canada) 61 30 9
74 Kaiser rolls (Loblaw's, Canada) 73 30 12
75 Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) 70 30 16
Gluten-free bread
76 Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) 79±13 30 10
77 Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) 71 30 11
Gluten-free white bread, sliced (gluten-free wheat starch) (UK) 80 30 12
mean of two studies 76±5 30 11
78 Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) 69 30 9
Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) 76 30 10
mean of two studies 73±4 30 9
Oat Bread
79 Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) 65 30 12
Oat bran bread
80 50% oat bran (Australia) 44 30 8
81 45% oat bran and 50% wheat flour (Sweden) 50 30 9
mean of two studies 47±3 30 9
Rice bread
82 Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia) 72±9 30 8
83 Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia) 61±9 30 7
Rye Bread
84 Rye kernel (pumpernickel) bread
Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 41 30 5
Rye kernel bread (Pumpernickel) (Canada) 41 30 5
Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) 46 30 5
Rye kernel bread, Pumpernickel (80% kernels) (Canada) 55 30 7
Cocktail, sliced (Kasselar Food Products, Toronto, Canada) 55 30 7
Cocktail, sliced (Kasselar Food Products, Canada) 62 30 8
mean of six studies 50±4 30 6
85 Wholemeal rye bread
Wholemeal rye bread (Canada) 41
Wholemeal rye bread (Canada) 62
Wholemeal rye bread (Canada) 63
Wholemeal rye bread (Canada) 66
mean of four studies 58±6 30 8
Specialty rye breads
86 Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) 76±14 30 10
87 Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia) 55±12
Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia) 74±6
mean of two studies 65±10 30 7
88 Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 67 30 9
89 Light rye (Silverstein's Bakery, Toronto, Canada) 68 30 10
90 Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada) 55 30 7
91 Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia) 59±5 30 8
92 Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) 86±15 30 12
93 Sourdough rye (Canada) 57
Sourdough rye (Australia) 48
mean of two studies 53±5 30 6
94 Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 56 30 7
Wheat Breads
95 Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 52 30 10
96 Cracked wheat kernel (bulgur) bread
50% cracked wheat kernel (Canada) 58 30 12
75% cracked wheat kernels (Canada) 48 30 10
mean of two studies 53±3 30 11
Spelt wheat breads
97 White spelt wheat bread 9 (Slovenia) 74 30 17
98 Wholemeal spelt wheat bread 9 (Slovenia) 63 30 12
99 Scalded spelt wheat kernel bread 9 (Slovenia) 67 30 15
100 Spelt multigrain bread ® (Pav's bakery, Australia) 54±10 30 7
101 White wheat flour bread
White flour (Canada) 69±5 30 10
White flour (USA) 70 30 10
White flour, Sunblest TM (Tip Top Bakeries, Australia) 70 30 10
White flour (Dempster's Corporate Foods Ltd., Canada) 71 30 10
White flour (South Africa) 71±7 30 9
White flour (Canada) 71 30 10
mean of six studies 70±0 30 10
102 White wheat flour bread, hard, toasted (Italian) 73 30 11
103 Wonder TM, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) 71±9
Wonder TM, enriched white bread (Interstate Brands Companies, USA) 72±4
Wonder TM, enriched white bread (Interstate Brands Companies, USA) 77±3
mean of three studies 73±2 30 10
104 White Turkish bread (Turkey) 87 30 15
White bread with enzyme inhibitors
105 White bread + acarbose (200mg) (Mexico) 18 30 3
White bread + acarbose (200mg) (Mexico) 50 30 8
mean in two groups of subjects 34±16 30 6
106 White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland) 5 48 30 6
107 White bread roll + 6 mg trestatin (Switzerland) 5 29 30 4
White bread with soluble fiber
108 White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 41 30 7
White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 65 30 11
mean in two groups of subjects 53±12 30 9
109 White bread eaten with vinegar as vinaigrette (Sweden) 45 30 7
110 White bread eaten with powdered dried seaweed (Nori alga) (Spain) 48 30 7
111 White bread containing Eurylon ® high-amylose maize starch (France) 12 42 30 8
White fiber-enriched bread
112 White, high-fiber (Dempster's Corporate Foods Ltd., Canada) 67
113 White, high-fiber (Weston's Bakery, Toronto, Canada) 69
mean of two studies 68±1 30 9
White resistant starch-enriched bread
114 Fibre White TM (Nature's Fresh, Auckland, New Zealand) 77±10 30 11
115 Wonderwhite TM (Buttercup Bakeries, Australia) 80±8 30 11
116 Wholemeal (whole wheat) wheat flour bread
Wholemeal flour (Canada) 52 30 6
Wholemeal flour (Canada) 64 30 8
Wholemeal flour (Canada) 65 30 8
Wholemeal flour (Canada) 67 30 8
Wholemeal flour (Canada) 67 30 8
Wholemeal flour (Canada) 69 30 8
Wholemeal flour (Canada) 71 30 8
Wholemeal flour (Canada) 72±6 30 8
Wholemeal flour (USA) 5 73 30 10
Wholemeal flour (South Africa) 75±9 30 9
Wholemeal flour (Tip Top Bakeries, Australia) 77±9 30 9
Wholemeal flour (Tip Top Bakeries, Australia) 78±16 30 9
Wholemeal flour (Kenya) 87 30 11
mean of thirteen studies 71± 2 30 9
117 Wholemeal Turkish bread 49 30 8
Specialty wheat breads
118 Bürgen ® Mixed Grain bread (Australia)
Bürgen ® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia) 34±4
Bürgen ® Mixed Grain 45±12
Bürgen ® Mixed Grain 69±6
mean of three studies 49±10 30 6
119 Bürgen ® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) 31±3 30 3
120 Bürgen ® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) 36±4 30 3
121 English Muffin TM bread (Natural Ovens, USA) 77±7 30 11
122 Healthy Choice TM Hearty 7 Grain (Con Agra Inc., USA) 55±6 30 8
123 Healthy Choice TM Hearty 100% Whole Grain (Con Agra Inc., USA) 62±6 30 9
124 Helga's TM Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) 68±9 30 9
125 Helga's TM traditional wholemeal bread (Quality Bakers, Australia) 70±14 30 9
126 Hunger Filler TM, whole grain bread (Natural Ovens, USA) 59±8 30 7
127 Molenberg TM (Goodman Fielder, Auckland, New Zealand) 75±10
Molenberg TM (Goodman Fielder, New Zealand) 84±8
mean of two studies 80±5 30 11
128 9-Grain Multi-Grain (Tip Top Bakeries, Australia) 43±5 30 6
129 Multigrain Loaf, spelt wheat flour (Australia) 54±10 30 8
130 Multigrain (50% kibbled wheat grain) (Australia) 43 30 6
131 Nutty Natural TM, whole grain bread (Natural Ovens, USA) 59±7 30 7
132 Performax TM (Country Life Bakeries, Dandenong, Vic, Australia) 38±3 30 5
133 Ploughman's TM Wholegrain, original recipe (Quality Bakers, Australia) 47 30 7
134 Ploughman's TM Wholemeal, smooth milled (Quality Bakers, Australia) 64±10 30 9
135 Semolina Bread (Kenya) 64
136 Sourdough wheat (Australia) 54 30 8
137 Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) 50±6 30 5
138 Stay Trim TM, whole grain bread (Natural Ovens, USA) 70±10 30 10
139 Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia) 57±6 30 7
140 Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia) 55±5 30 7
141 Vogel's Roggenbrot (Stevns & Co., Australia) 59±5 30 8
142 Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) 74 30 16
143 100% Whole Grain TM bread (Natural Ovens, USA) 51±11 30 7
144 White wheat flour flatbread (Sweden) 79 30 13
Unleavened Breads
145 Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) 75±9 30 12
146 Middle Eastern flatbread 97±29 30 15
147 Pita bread, white (Canada) 57 30 10
148 Wheat flour flatbread (India) 66±9 30 10
149 Amaranth : wheat (25:75) composite flour flatbread (India) 66±10 30 10
150 Amaranth : wheat (50:50) composite flour flatbread (India) 76±20 30 11
BREAKFAST CEREALS AND RELATED PRODUCTS
151 All-Bran TM (high-fiber, extruded wheat bran cereal)
All-Bran TM (Kellogg's, Pagewood, NSW, Australia) 13 30 30 4
All-Bran TM (Kellogg's, Battle Creek, MI, USA) 38 30 9
All-Bran TM (Kellogg's Inc., Etobicoke, Canada) 50 30 9
All-Bran TM (Kellogg's Inc., Canada) 51±5 30 9
mean of four studies 42±5
152 All-Bran Fruit 'n Oats TM (Kellogg's, Australia) 39 30 7
153 All-Bran Soy 'n Fibre TM (Kellogg's, Australia) 33±3 30 4
154 Amaranth (Amaranthus esculentum) popped, 97±19 30 18
eaten with milk and non-nutritive sweetener (India)
Barley porridge
155 Wholemeal barley flour porridge (100% regular barley) 68 50 (dry) 23
(flour:water = 1:3), boiled 2.5 min (Sweden)
156 Wholemeal high-fibre barley flour porridge 55 50 (dry) 8
(50% regular barley flour: 50% high-fibre barley flour) (Sweden)
157 Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) 62 50 (dry) 17
158 Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) 65 50 (dry) 18
159 Bran Buds TM (Kellogg's Inc., Canada) 15 58 30 7
160 Bran Buds with psyllium (Kellogg's Inc., Canada) 15 47 30 6
161 Bran Chex TM (Nabisco Brands Ltd., Toronto, Canada) 15 58 30 11
162 Bran Flakes TM (Kellogg's, Australia) 74 30 13
163 Cheerios TM (General Mills Inc., Etobicoke, Canada) 15 74 30 15