Rye Bread / 8 / Blackberries / 1 / Asparagus / 1
All bran / 9 / Blueberries / 1 / Broccoli / 1
Muesli / 10 / Raspberries / 1 / Cabbage / 1
Special K / 14 / strawberries / 1 / Green Beans / 1
French Baguette / 15 / Cherries / 3 / Spinach / 1
Cornflakes / 22 / Grapefruit / 3 / Avocado / 1
Shredded Wheat / 15 / Pear / 4 / Onion / 1
Porridge / 16 / Cantaloupe / 4 / Kale / 1
Wheatabix / 16 / Watermelon / 4 / Tomatoes / 2
Blueberry muffin / 17 / Apricots / 5 / Green Peas / 3
Instant Porridge / 17 / Oranges / 5 / Pumpkin / 3
Bagel / 23 / Peaches / 5 / Carrots / 3
Frosties / 18 / Plums / 5 / Beetroot / 5
Coco-Pops / 36 / Apple / 6 / Swede / 7
Kiwi Fruit / 6 / Parsnips / 12
Grains / Pineapple / 7 / Yam / 13
Ryvita / 11 / Grapes / 8 / Boiled Potato / 14
Corn Tortilla / 12 / Mango / 8 / Mashed Potato / 15
Rice Cakes / 17 / Dried Apricots / 9 / Corn on the Cob / 15
Brown Rice / 18 / Paw-Paw / 10 / Sweet Potato / 17
Fettuccine / 18 / Prunes / 10 / French Fries / 22
Spaghetti / 18 / Canned Apricots / 12 / Baked Potato / 26
Instant noodles / 19 / Banana / 12 / Microwaved potato / 27
Basmati Rice / 22 / Sultanas / 25
Cous Cous / 23 / Raisins / 28 / Beverages
White Rice (boiled) / 23 / Tomato juice / 4
Long grain, boiled / 23 / Dairy / Carrot Juice / 10
Linguine / 23 / Milk (Full-fat) / 3 / Orange Cordial / 13
Macaroni / 23 / Low Fat Fruit yoghurt / 10 / Apple Juice / 13
Corn Pasta / 32 / Orange Juice / 13
Gnocchi / 32 / Nuts / Sports Drinks / 13
Cashews / 3 / Coca-cola / 14
Cranberry Juice / 16
Range / Pineapple Juice / 16
Ideal / 1-4 / Lucozade / 40
Good / 5-8
Less than Ideal / 9-12
Not good for fat loss / 13+
Glycemic Index Load Chart
Chart 1
Other Allowed Food
Meats- organic or free range, natural.
Fish Ideally Wild
Nuts and Seeds
GI Information
Players are encouraged to have a healthy lifestyle in order to maximise their fitness and development. The Glycaemic Index (GI) Load Chart is a ranking of carbohydrate containing foods based on their overall effect on blood glucose levels. Slowly absorbed foods have a low GI rating, whilst foods that are more quickly absorbed have a higher rating. This is important because choosing slowly absorbed carbohydrates, instead of quickly absorbed carbohydrates, can help even out blood glucose levels (www.diabetes.org.uk/GI)
Foods are given a GI value according to their effect on blood glucose levels. Players who choose foods highlighted in gold as showed in chart 1, will benefit greater in training as well there overall lifestyle (www.diabetes.org.uk/GI)