Yes, there are some!  However, do NOT believe those stupid commercials that promote Sugar-Coated Sweetie Blasts as healthy “whole grain” food!  I’m not sure what their definition of whole grain is — but those easy-to-digest and calorie-laden foods don’t qualify as either  healthy or low-glycemic.

But here are some that will satisfy you and keep you on the program.  By now you can figure out that these will be chewy and full of fiber.

There is quite a bit of difference, for some reason, in where specific cereals fall in the different reference lists I have.  Grape Nuts, for instance, has been listed in all three different categories in three different books.  It doesn’t really matter too much, though.  If you are eating mostly on the green lists and have one serving of a borderline cereal, you probably are not going to suffer from it — especially if you enjoy it and it helps keep you on the plan. Grape Nuts cereal isn’t likely to slow down your weight loss — unless you eat the whole box in one sitting, of course!

Note that low- GI cooked cereals are not “instant” but slow-cooking. That’s because they take the fiber out and pre-process the cereal to make it quick.  Plan on a longer cooking time

Oatmeal (old fashioned and steel cut)

All Bran

All Bran Buds

Special K (green on some lists, yellow on others. Just keep it to one serving.)

Fiber 1

Kashi Go Lean

Muesli

Grape Nuts — maybe.

That’s a short list — but you can add others by reading the labels.  A good-for-you cereal will have at least 10 grams of fiber and be low in sugar.  Try to keep it under 10 grams, but the lower the better.

I have a book that references many specific brands, so feel free to ask about your favorite.  In general, most cereals are yellow to red, though.

And remember, green is not the same as free. This category is another that is easily moved from green to yellow or red if you have more than a single serving.  Also, read the box for the serving size.  A serving of Special K is one cup. A serving of Bran Buds is 1/3 cup.

Eating to live and living for Christ,
Susan