Our expert says:
According to the SA Food Tables, cooked oats porridge contains 274 kJ per 100g (weigh your serving and work out how much energy you ingest at breakfast), All-Bran contains 1038 kJ per 100g and Weet-bix contain 1439 kJ per 100g (you would of course eat a much lighter portion of the latter two cereals and they also contain much less water than the cooked oats). The Food Tables do not list the energy content of GI health bread, but this should be listed on the packaging and you can work out how much energy 2 slices would contain. Maltabella porridge contains 174 kJ/100g. From a GI point of view, the cooked oats have a medium GI, All-Bran has a low to medium GI, Weet-Bix and Creamy meal are high-GI, and the low-GI health loaf and Maltabella have a low-GI. Most cereals and breads are good sources of B vitamins and dietary fibre. Oats contain so-called soluble fibre which helps to lower blood fats, while All-Bran and other wheaten products are rich in insoluble fibre which helps to combat constipation.
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