Glycemic Load of Foods



Breads and Cereals?Fruits?Vegetables?Rye Bread8Blackberries1Asparagus1All bran9Blueberries1Broccoli1Muesli10Raspberries1Cabbage1Special K14strawberries1Green Beans1French Baguette15Cherries3Spinach1Cornflakes22Grapefruit3Avocado1Shredded Wheat15Pear4Onion1Porridge16Cantaloupe4Kale1Wheatabix16Watermelon4Tomatoes2Blueberry muffin17Apricots5Green Peas3Instant Porridge17Oranges5Pumpkin3Bagel23Peaches5Carrots3Frosties18Plums5Beetroot5Coco-Pops36Apple6Swede7Kiwi Fruit6Parsnips12Grains?Pineapple7Yam13Ryvita11Grapes8Boiled Potato14Corn Tortilla12Mango8Mashed Potato15Rice Cakes17Dried Apricots9Corn on the Cob15Brown Rice18Paw-Paw10Sweet Potato17Fettuccine18Prunes10French Fries22Spaghetti18Canned Apricots12Baked Potato26Instant noodles19Banana12Microwaved potato27Basmati Rice22Sultanas25Cous Cous23Raisins28Beverages?White Rice (boiled)23Tomato juice4Long grain, boiled23Dairy?Carrot Juice10Linguine23Milk (Full-fat)3Orange Cordial13Macaroni23Low Fat Fruit yoghurt10Apple Juice13Corn Pasta32Orange Juice13Gnocchi32Nuts?Sports Drinks13?Cashews3Coca-cola14Cranberry Juice16RangePineapple Juice16Ideal??1-4Lucozade40Good??5-8Less than Ideal??9-12Not good for fat loss??13+Glycemic Index Load ChartChart 1Other Allowed FoodMeats- organic or free range, natural.Fish Ideally WildNuts and SeedsGI InformationPlayers 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 (.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 (.uk/GI) ................
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