Instant oats porridge Glycemic Index & Nutrition
Grains
Instant oats porridge grain scores GI 74 for sustained energy. Whole grain benefits: 350 calories, 56g complex carbs, 14g protein per 100g.
Glycemic Index
High glycemic index - causes a rapid rise in blood sugar
Glycemic Load
High glycemic load - significant blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Instant oats porridge GI Rating
Instant oats porridge registers a glycemic index of 74, placing it in the high GI category.This high rating indicates that Instant oats porridge is rapidly digested and absorbed, causing a quick spike in blood glucose. It's most beneficial when used strategically, such as for post-exercise recovery or when immediate energy is needed.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
As a high GI food with a value of 74, Instant oats porridge provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed.
Nutritional Benefits
- Provides sustained energy from complex carbohydrates
- Contains B vitamins essential for metabolism
- Source of dietary fiber for digestive health
- May support heart health when whole grain
- Provides plant-based protein
Optimal Consumption Timing
Instant oats porridge is best consumed immediately after intense exercise or in small portions combined with protein and fiber to moderate blood sugar response.
Preparation & Usage Tips
Recommended Preparation Methods
- Cooked with proper water ratios
- Combined with legumes for complete protein
- Used in porridges and grain bowls
- Ground into flours for baking
Serving Suggestions
For optimal blood sugar management, consider pairing Instant oats porridge with protein and fiber to moderate its high glycemic impact.
How Instant oats porridge Compares
Compare Instant oats porridge's GI rating of 74 with similar foods in the grains category:
Glycemic Index Comparison
Rice porridge with milk - with sugar
GI: 75Amaranth - analogue of popcorn
GI: 70Cornmeal porridge - mamalyga
GI: 70Millet porridge
GI: 70Yellow corn
GI: 65Oatmeal porridge - crushed), oatmeal dishes
GI: 60Frequently Asked Questions
What is the glycemic index of Instant oats porridge?
Instant oats porridge has a glycemic index (GI) of 74, which is classified as high GI. As a high GI food with a value of 74, Instant oats porridge provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed.
What is the glycemic load of Instant oats porridge?
This food has a glycemic load (GL) of 41.4, which is considered high GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Instant oats porridge contain?
Each 100g serving contains 350 calories, making it a high-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Instant oats porridge provide?
Per 100g serving, it provides 56g carbohydrates, 14g protein, and 7.5g fat. Provides sustained energy from complex carbohydrates Contains B vitamins essential for metabolism The high GI makes it suitable for quick energy needs and post-workout recovery.
Can diabetics include Instant oats porridge in their diet?
Diabetics should consume it carefully due to the high GI of 74. Best reserved for treating low blood sugar or consumed in very small portions.
How does Instant oats porridge compare to other grains?
Instant oats porridge has a GI of 74, which means it provides quick energy similar to other high GI grains. It provides complex carbohydrates and essential B vitamins.
What's the proper portion size for Instant oats porridge?
A standard serving of Instant oats porridge is 100g. Given its high glycemic load of 41.4, smaller portions may be better for blood sugar control.
How does Instant oats porridge affect blood sugar levels?
The glycemic index of 74 creates a rapid spike in blood glucose, requiring careful timing and portion control. This makes it best suited for post-exercise recovery.
When is the best time to eat Instant oats porridge?
Instant oats porridge is best consumed immediately after intense exercise or in small portions combined with protein and fiber to moderate blood sugar response. The high GI makes it particularly beneficial within 30-60 minutes after intense exercise.