Bran Flakes
Moderate — Bran Flakes is neutral for fat-burning.
The bran adds fiber, but the flakes are milled and puffed, so the starch still digests quickly for a moderate-high spike.
The breakdown
Per serving: 3/4 cup (30g)
Glycemic index 74 · Carbs 24g · Fat 1g · Processing ultra-processed
What this means for fat-burning
A FatTonic Score of 51 places bran flakes in the Moderate band. The score is dominated by its glycemic load of 14 (moderate — a noticeable but manageable rise).
The fiber slows digestion and blunts the insulin response. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →Frequently asked questions
Does bran flakes spike insulin?
Bran Flakes has a glycemic load of 14 and a FatTonic Score of 51 out of 100, which means it is neutral for fat-burning. The bran adds fiber, but the flakes are milled and puffed, so the starch still digests quickly for a moderate-high spike.
Is bran flakes good for fat loss?
With a FatTonic Score of 51/100 (Moderate), bran flakes is neutral for fat-burning. The bran adds fiber, but the flakes are milled and puffed, so the starch still digests quickly for a moderate-high spike.
More grains & bread
You have this food's score. What about your day?
The free Metabolic Score is a 2-minute questionnaire about your everyday habits. It names the pattern that comes up most in your answers and one thing to change.
Get your free Metabolic Score →