Kyle's bike diet

Nutrition

when running take 30-60 g of carbos per hour

Normal diet

Water - Measurements - Daily diet - Post training foods - Recovery diet - Other nutrients - Vitamins

Race diet

Diet leading up to the event - Race diet - In terms of energy drinks and powerbars and goos - In terms of nutrients

Nutritional information of foods

Glycemic index of foods - Foods with vitamins - Protein content of foods - Percentages of fat in various oils - Food sources of essential fatty acids - Foods rich in epa and dha omega - 3 fatty acids - Folate rich foods - Food sources of vitamin C and E - Super sources of Carotenoids - Calcium and vitamin D requirements - Food sources of Calcium - Iron content of selected foods - Caffeine content of foods and fluids - Energy bar nutrition - Carbohydrates in foods

Water supply

- Water bottle 24 ounces .7 liter .75 quart
- I need 14.2 water bottles a day. 10 liters 10.5 quarts. 3.5 refills a day.
- One load is 4 water bottles 96 ounces, 67.2 liters, 12.8 quarts.
- We should drink 11-16 cups or 2.8-3.8 liters a day or 8 ounces 240 ml an hour.
- Active lifestyle 2,400 calories daily 10 powerbars. For 12 hours one powerbar every 50 minutes.
- Drink 4 - 8 oz every 15-20 min so 8 oz every 15 min is one water bottle every 45 minutes.
- Drink 16 Oz before bedtime 66% of a water bottle
- Early morning 16-24. Water bottle
- One hour before riding 32 oz or 1.33 Water bottles - Sports drink with carbos and sodium is best
- 20 minutes before riding drink 16 oz .66% of a water bottle
- Drink 8-10 oz 42% every hour every day
* You can sweat 64 oz an hour or 2.66 water bottles.
- 50% of your stomach can empty in 10 minutes. You can empty 24 - 40 oz every hour so one to almost two water bottles.
- You can sweat up to 80 oz an hour so 3.33 water bottles an hour.

Measurements

1 US fluid ounce = 0.0295735296 liters 1 US fluid ounce = 0.03125 US quarts
Water bottle 24 ounces .7 liter .75 quart

Daily diet
Carbohydrates 50 - 65%	Fat 15-30% 120 g for 160 lbs	Protein 15 - 20%	Sugar
Storage capacity is 4.5 - 5.5 grams per pound so for 160 lbs it's 880 grams. 19.5 powerbars. - You can average 50-65% carbohydrate in training diet - Within 30 minutes of the workout consume .7 g carbos/lbs of bodyweight so for 160 lbs it's 112 grams so 2.5 powerbars - Energy drinks are best with 4 - 8% carbo instead of 10 - 12% of soda pop and fruit juices. - Carbs can help even in one hours excersize - drink every 10 minutes Low fiber high carbohydrate foods - 30 grams of carbyhydrates per serving bagel, 2 oz 60 g Bread, white, 2 slives PIta pocket, 1.5 rounds dinner rolls, 2 English muffin, 1 Muffin, low fat low fiber 3 oz. 90 g Tortillas, 2 Cooked cerial, 1 c. 240 ml Apple, 1.5 medium Applesauce, sweetened, .5 c 120 ml Grapefruit, 1 longe Canned fruit, 1 c. 240 ml cold cerial, low biger, 1.5 oz 45 g Graham crackers, 6 Saltines, 8 Rice, cooked, white, 2/3 c. 200 ml Pasta, cooked, 1 c 240 ml Pretzels, white flower, 1.5 oz 45 g Potato, baked, no skin, one medium Sweet potato, no skin, 4 oz. 120 g Apple juice, 8 oz 240 ml Carrot juice, 10 oz 300 ml Grape juice, 6 oz 200 ml Cranberry juice cocktail, 8 oz 240 ml Milk, skim, 20 oz. 500 ml Yogurt with fruit, 1 c. 240 ml	Endurance athletes consume .75 gram of fat per pound of bodyweight per day? That's 120 grams for 160 lbs, or 34 powerbars. 15-30% of the day's calories should come from fat. Precentages of fat in various oils canola - 6, 32, 62 hazelnut - 7, 11, 82 flaxseed - 7, 75, 18 safflower - 7, 79, 14 almond - 8, 19, 73 walnut - 9, 67, 24 grapeseed - 10, 73, 17 sunflower - 11, 69, 20 corn - 13, 62, 25 olive - 1, 49, 77 Foods rich in alha-linolenic omega-3 fatty acids flax oil 20 ml 6.6 g canola oil 20 ml 1.6 g soybean oil 20 ml 1 g walnut oil 20 ml 1.4 g flaxseed ground 20 ml 1.8 g soy nuts, roasted 120 ml 1.8 g tofu, firm 120 ml. 7 g soy milk 240 ml. 4 g legumes 120 ml. 05 g oat germ 40 ml. 2 g wheat germ 40 ml. 28 g spinach, cooked 240 ml. 15 g kale, cooked 240 ml. 13 g almond butter 40 ml. 12 g Foods rich in epa and dha omega - 3 fatty acids farmed atlantic salmon 90 g cooked 1.8 gherring, cooked 90 g 1.7 g wild atlantic salmon 90 g 1.6 g blue fin tuna 90 g 1.3 g sockeye salmon, canned 90 g 1.3 g atlantic mackerel 90 g 21 g farmed rainbow trout 90 g 2 g sardines canned 90 g.8 g swordfish 90 g. 7 g mussels 90 g. 7 g sole 90 g. 4 g tuna, white meant, canned 90 g.2 g wild catfish 90 g .2 g farmed catfish 90 g .2 g atlantic cod 90 g .1 g safflower oil 20 g 10.1 g sunflower oil 20 g 9.2 g corn oil 20 g 7.8 g soybean oil 20 g 6.9 g walnuts 30 g 11 g soy nuts, roasted 120 g 9 g brazil nuts 30 g 7 g pecans 30 g 6 g tofu frim 120 g 5.4 g peanuts 30 g 4.5 g peanut butter 40 g 4.4 g almonds 30 g 3 g almond butter 40 g 3.8 g wheat germ 40 g .8 g flaxseed, ground 20 g .5 g	- 10-20 g is what you need to recover, or two powerbars. - Don't eat too much protein immediately after ride. Animal foods chicken white 100 g 25 g pork, lean 100 g 23 g beef, lean 100 g 21 g fish, white 100 g 20 g eggs 2 whole 13 g legumes and soy products tofu, firm 120 g 20 g lentils, cooked 240 ml 18 g kindey beans, cooked 140 ml 15 g soy milk 240 ml 10 g dairy products milk 240 ml 8 yogurt 180 ml 8 cheese 30 g 7 nuts and seeds peanut butter 40 ml 8 g sunflower seeds 30 g 6.5 g almonds 30 g 6 g cashews 30 g 4.5 g vegetables potato 150 g 5 broccoli 240 ml 5 carrots 240 ml 2
Potasium	Iron	Calcium	Niacin
DRI of potassium is 4,700	No more than 25 mg of iron per day sources of heme iron liver, beef, cooked 90 g 6 mg beef, cooked 90 g 3.5 mg pork, cooked 90 g 3.4 mg shrimp, cooked 90 g 2.6 mg turkey, dark, cooked 90 g 2 mg chicken, breast, cooked 90 g 1 mg tuna, light 90 g 2 mg flounder, sole, salmon 90 g 1 mg sources of plant iron cereal, iron-fortified 30 g 2-18 mg cream of wheat 200 g 9 mg lentils 240 g 6 mg instant breakfast one packet 4.5 mg kidney beans, canned 240 g 3.2 mg baked potato, with skin medium one 3 mg prune juice 240 g 3 mg wheat germ 60 g 2.6 mg apricots, dried 10 halves 1.7 mg spaghetti, enriched, cooked 120 g 1.4 mg bread, enriched one slice 1 mg	1,000 mg calcium 19-50 yrs 1,000 mg 51-70 yrs 1,500 mg Food sources of Calcium great sources 300 mg per portion protion 1% milk 8 oz 240 ml skim milk 240 ml orange juice, calcium fortified 240 ml collard greens, cooked 240 ml rhubarb cooked 240 ml yogurt 200 - 240 ml mackerel, canned 90 g sardines, canned, w/ bones 90 g salmon, canned, w/ bones 90 g swiss cheese 30 g blackstrap molasses 40 good sources 200 mg per portion bok choy, fresh 240 ml broccoli cooked 240 ml kale cooked 240 ml mustard greens cooked 240 ml soybeans, cooked 240 ml turnip greens, cooked 240 ml brick cheese 30 ml cheddar cheese 30 g coolby cheese 30 gedam cheese 30 g mozzerella cheese 30 g instant breakfast one packet sesame seeds 40 g fair sources 100 mg per portion cottage cheese, 1% 240 ml navy bean, cooked 240 ml pinto beans 240 ml swiss chard, cooked 240 ml tempeh, cooked 240 ml shrimp, cooked 200 ml lobster cooked 200 ml frozen yogurt 120 ml pudding 120 ml tofu 120 ml parmesan, grated 30 g skim milk, dry 20 g figs, dried or fresh 5 medium orange one large	Don't take more than 200 mg of naicin a day.
Vitamin C	Vitamin D	Vitamin E	Carotenoids and Vitamin A
Don't take more than 2000 mg of Vitamin C daily. 200 is best. Foods with C - Artichokes, Blackberries, Broccoli, Brussels sprouts, Cauliflower, kiwifruit, mangoes, okra, oranges, papayas, peas, pineapples potatoes, strowberries, tangerines, tomatoes Food sources of Vitamin C pepper green one 130 mg orange juice 240 g 124 mg cranberry juice 240 g 108 mg grapefruit juice 240 g 94 mg broccoli cooked 200 g 90 mg brussels sprouts, cooked 7 g 85 mg strawbetties raw 240 g 85 mg orange navel 1 g 80 mg kiwione medium g 75 mg cantaloupe pieces 240 g 70 mg cauliflower cooked 240 g 65 mg	200 vitamin D	Food sources of Vitamin E wheat germ oil 20 g 25 mg sunflower seeds 30 g 21 mg almonds 30 g 11 mg sunflower oil 20 g 10 mg wheat germ 30 g 5 mg margarine soft 20 g 3 mg mayonnaise 20 g 3 mg brown rice 240 g 3 mg mangoone medium 3 mg asparagos 4 spears 2 mg	apricots, broccoli, cantaloupe, carrots, guava, kale, mangoes, mectarines, peaches, romaine lettuce, spinach, sweet peppers, sweet potatoes, swiss chard, winter squach Super sources of Carotenoids apricot, dried 6 halves/peices ml brocooli, cooked 1/2 c 120 ml cantaloupe 2c chuncks 240 ml carrot, rawmedium collafrd greens, cooked 1/2 c 120 ml grapefruit 1/2 medium kale, cooked 1/2 d 120 mangoone medium mustard greens, cooked 1/2 c 120 orangeone medium papaya 1/2 medium pepper, red, raw 1/2 medium pumpkin, cooked or canned 1/2 c 120 ml spinach raw 1/2 c 120 ml sweet potato mashed 1/2 c 120 ml tangerine 1 medium tomato sauce 1/2 c 120 ml
Phytonutrients	Folate	Caffeine	Sodium
Foods with phytonutrients - 100% real fruit juices, apples, asparagus, beets, blackberries, blueberries, cabbage, cherries, citrus ruits, cruciferous vegetables, grapes, kale, onions, tomatoes, watermellons.	Folate rich foods lengiils, cooked 240 g 358 mg yeast, brewers's 20 g 312 mg liver beef 90 g 285 mg garbanzo beans, cooked 240 g 282 mg kidney beans cooked 240 g 229 mg turnip greens cooked 240 g 171 mg asparagus boilded 6 spears 131 mg beans, white, baked 240 g 122 mg orange juice 240 g 110 mg spinach raw chopped 240 g 108 mg mustared greens, cooked 240 g 103 mg broccoli, cooked 240 g 78 mg romaine lettuce 240 g 76 mg endive 240 g 72 mg wheat germ, raw 60 g 70 mg	Caffeine content of foods and fluids Coffee coffee, grande, starbucks 480 ml 550 mg coffee, tall, starbucks 240 ml 250 mg coffee, brewed, drip 240 ml 185 mg 95 -290 coffee, brewed, percolated 240 ml 130 mg 65-270 coffee, instant 240 ml 105, 50-190 espresso, double, stabucks 60 ml 70 mg espresso, starbucks 30 ml 40 30 - 50 coffee, decaffeinated 240 ml 5, 3 - 8 espresso, decaffeinated, starbucks 30 ml 5 Tea tea, black, loose leaf 240 ml 25-110 tea, oolong, loose leaf 240 ml 12-55 tea, green, loose leaf 240 ml 30 mg iced tea 360 ml 70 mg Soda mountain dew 360 ml 54 mg coca cola 360 ml 46 mg diet coke 360 ml 46 mg dr pepper 360 ml 46 mg pepsi cola 360 ml 38 mg Other hot cocoa 360 ml 8-12 milk, chocolate 240 ml 5-8 mg

High-carbohydrate, pre-competition menu. Total: 574 G carbohydrates, 3,100 calories.

Breakfast

Lunch

Dinner

Snack

Orange juice, 1 c. 240 ml
Cornflakes, 1 c 240 ml
Banana, 1 large
Skim milk, 1 c 240 ml
Toast, 2 slices
Margarine, 1 tsp. 8 ml
Jelly, 2 tbsp. 40 ml

147 g carbohydrates, 750 calories

Lean turkey, 3 oz. 90 g
White bread, 2 slices
Pretzels, 3/4 oz. 20 g
Pear, 1 large
Apple juice, 8 oz. 240 ml

105 g carbohydrates, 585 calories

Cooked rice, 2 c. 480
Ground turkey, 3 oz. 90 g
Cooked peas, 1 c. 240
Bread, 2 slices

160 g carbohydrates, 961 calories

- Yogurt with frui, 6 oz. 200 ml
20 g carbohydrates, 150 calories
- Energy bar, 1 medium
40 g carbohydrates, 200 calories
- Frozen yogurt, 13 oz. 360 ml
Fig Newtons, 2

102 g carbohydrates, 460 calories

Pre - exersize meal suggestions

1.5 c concentrated carbohydrate beverage 360 ml
1 slice of toast

90 g carbohydrates
380 calories

1 carbohydrate gel
24 oz. of sports drink 720 ml

95 g carbohydrates
380 calories

2 slices toast or small bagel 60 g
1 large banana
2 tbsp. jelly 40 ml
8 oz. juice 240 ml

120 g carbohydrates
520 calories

Chicken, 2 oz. 60 g
Bread, 2 slices 60 g
Fruit juice, 16 oz 480 ml
Pretzels, 2 oz 60 g
Carbohydrate supplement, 16 oz 480 ml

220 g carbohydrates
1,030 calories

Fruit smoothie:
8 oz. yogurt 240 ml
8 oz milk 240 ml
8 oz juice 240 ml
1 c. fruit
Bagel, 1 large 120 g
Jam, 2 tbsp. 40 ml
Energy bar, 1 whole

225 g carbohydrates
1,185 calories

Pasta, 2 c. cooked 480 ml
Marinara sauce, 1 c 240 ml
Bread, 2 slices 60 g
Frozen yougurt, 12 oz 360 ml
Fruit juice, 8 oz. 240 ml
Margarine, 2 tsp. 24 ml

235 g carbohydrates
986 calories

Pancakes , 4 medium
Fruit topping, 1/2 c. 120 ml
syrup, 1/2 c. 120 ml
Fruit juice, 8 oz. 240 ml

270 g carfbohydrates
1,200 calories

Cooked cereal, 2 c. 480 ml
Instant breakfast drink, 1 serving
Banana, 1 large
Orange juice, 8 oz. 240 ml
Carbohydrate bevverage, 24 oz. 720 ml

300 g carbohydrates
1,410 calories

Rice, 3 c. cooked 720 ml
Cooked vegetables, 1 c. 240 ml
Shrimp, 4 oz. 120 g
Sorbet, 1c. 240 ml
Soft drink, 12 oz. 360 ml
Oil, 2 tsp. 14 ml
Carbohydrate beverage, 16 oz. 480 ml

300 g carbohydrates
1,600 calories

Recovery diet after more than 90 minutes of excersize

Within 30 - 60 minutes

50 - 75 g of high glycemic carbs (1.5 powerbar)
10 - 15 g high quality protein. (2 powerbars)
20 - 24 oz fluid per lbs bodyweight lost, for two lbs that's 2 water bottles.
250 mg of sodium 1.25 powerbars.

Same thing again in 2 hours.

* No fiber after training
* Don't eat fat immediately after training

* First 5 - 6 hrs is most important.

- 5 - 6 hours after training is most important in recovery.

Good post training foods

- Cereal, dairy or soy milk and fruit
- bagel with peanut butter, jam, and orange juice
- smoothie made with soy aor dairy milk, yogurt and frozen fruit
- yogurt, granola, and fruit
- energy bar and fruit
- baked potato with yogurt topping
- pancakes with syrup
- pasta salad with low fat cheese
- turkey sandwich with pretzels
- muscle glygocen returns to normal after 24 hours
- normal muscle glycogen levels are 100-120 millimoles/kg to carbo load to 150-200 millimoles.
- Carbo load more than 700 g carbos/day

* Lose weight 2 lbs weekly at 1,000 calorie deficit so from 190-160 30 lbs in 15 weeks or three months three weeks or 105 days.

Race diet (for 160 lbs)

There are 50,000 calories in the body.
Muscle glycogen stores 1,800 calories.
A 160 lbs man needs 1,547 calories per hour, or 6.4 powerbars or a powerbar every 9.4 minutes, or 154.4 powerbars a day or $154.
Calories burned in one day 24 hours 37,120
Carbohydrate 65% 1005 calories/hr
Protein 20% 309 calories/hr
Fat 15% 232 calories/hr

Diet Leading up to the event

Night before

3 - 4 hrs - 300 g carbo

2 hrs

30 min

High-carbohydrate meal (300 g carbohydrates)
Low fiber
Easy on fat
Plenty of fluids

One Cup of Granola
Eight Oz of skim milk
One large banana
12 Oz of juice
Two slices of toast
Two tablespoons of jam

200 grams carbohydrate

12 Oz carbo energy drink 100 gs

300 gs carbo

One gram of carbos per one pound of bodyweight so for 160 lbs it's 160 grams or 3.5 powerbars 4.5 powerbars at 190 lbs

You can tolerate up to 100 g or carbos within one hour so that's 2 + powerbars.

Race diet 1,950 calories per lap Total 35,110 calories

Energy Drink

Chews

Energy booster

7 Honey Stinger Gel 37 g 126 T

840 calories
Sodium 350 mg
Potassium 735 mg
Carb 203 g
Sugars 203 g
Vitamin B 175%

3 60 g GU recovery brews for 16 oz
54 Total 36 water bottles total

Calories 750
Sodium 480 g
Potassium 210 g
Calcium 15%
Vitamie E 450%
L-Glutamine 8,400 mg
L-Arganine 3,200 mg
Carb 156 g
Sugars 49 g
Protein 24 g
Vitamin C 390%
Magnesium 9%

2 GU chomps 60 g 36 T

Fuels 3 to 4 hours
Calories 360
Fat 0
Potassium 160 mg
Carb 92 g
Sugars 22 g
Protein 0

Amino Acids

Complex and simple carbohydrates

* Not a significant source of calories from fat, transfat or iron, cholesterol, saturated fat, dietary fiber, Vitamin A, Calcium

100% Vitamin C from 2000 calories
100% Vitamin E from 2000 calries

2 5 hour energys 36 T

2 ounces
4 calories
Niacin 60 mg
Vitamin B6 80 mg
Follic Acid 800 mcg
Vitamin B12 1000 mcg
Sodium 36mg
Energy blend 3740 mg: Taurine, Glucoronolactone, Malic Acid, N-Acetyl, L-Tyrosine, L-Phenylalanine, Caffeine, Citicoline

Good amount of caffeine 230 - 460 mg for 170 lbs man per day.

Energy bar nutrition

Power bar 65 g Nutrition

Calories 240
Calories from fat - 35
Total fat 3.5 grams 3%
Saturated fat .5 g 2%
Trans fat 0
Cholesterol 0
Sodium 200 mg 8%
Potassium 105 mg 3%
Total carbohydrates 45 g 15%
Dietary fiber 1 g 4%
Sugars 26g
Protein 8g 16%
Vitamin A 0
Thiamin 15%
Vitamin C 70%
Riboflavin 10%
Calcium 25%
Iron 25%
Vitamin B6 25%

Cliff shot energy gel - 32 g

Calories 100
Fat 0
Sodium 40 mg
Potasium 30 mg
Total carb 25 grams
Sugars 8 g
Protein 0 g
Magnesium 2%

* Not a significant source of Saturated fat, trans fat, Cholesterol, Fiber, Vitamin A, Vitamin C, Calcium and Iron.

Cliff shot blocks Electrolyte Chews 6 60 g

Calories 200
Fat 0
Sodium 140 mg
Sugars 24 g
Potassium 20 mg
Total carb 24 g
Vitamin A 0
Vitamin C 0
Calcium 0
Iron 0

GU chomps 60 g

Fuels 1.5 to 2 hours
Calories 180
Fat 0
Potassium 80 mg
Carb 46 g
Sugars 11 g
Protein 0

Amino Acids

Complex and simple carbohydrates

* Not a significant source of calories from fat, transfat or iron, cholesterol, saturated fat, dietary fiber, Vitamin A, Calcium

100% Vitamin C from 2000 calories
100% Vitamin E from 2000 calries

5 hour energy

2 ounces
4 calories
Niacin 30 mg
Vitamin B6 40 mg
Follic Acid 400 mcg
Vitamin B12 500 mcg
Sodium 18mg
Energy blend 1870 mg: Taurine, Glucoronolactone, Malic Acid, N-Acetyl, L-Tyrosine, L-Phenylalanine, Caffeine, Citicoline

Accel Gel 37 g

Calories 90
Fat 0
Sodium 90 mg
Potassium 70 mg
Carbohydrate 16 g
Sugars 7 g
Protein 4 g
Vitamin C 90% DV
Vitamin E 90% DV

Gatorade Mix for one quart/liter 60 g

calories 50
Sodium 95 mg
Potassium 30 mg
Carbo 13 g
Sugars 13 g

Cytomax Mix for 40 g for 16 oz

Calories 140
Carbo 35 g
Sugars 19 g
Vitamin C 96 mg
Calcium 10 mg
Magnesium 22 mg
Chromium 80 mcg
Sodium 190 mg
Potassium 96 mg

GU recovery brew 60 g for 16 oz

Calories 250
Sodium 160 g
Potassium 70 g
Calcium 5%
Vitamie E 150%
L-Glutamine 2,800 mg
L-Arganine 1,400 mg
Carb 52 g
Sugars 17 g
Protein 8 g
Vitamin C 130%
Magnesium 3%

Honey Stinger Gel 37 g

120 calories
Sodium 50 mg
Potassium 105 mg
Carb 29 g
Sugars 29 g
Vitamin B 25%

Powerbar gel 41 g

* take every 20 - 45 minutes

Calories 110
Sodium 200 mg
Potassium 20 mg
Carbs 27 g
Sugars 10 g
Chloride 2% DV

GU energy gel 32 g

Calories 100
Sodium 50 mg
Potassium 35 mg
Carb 25 mg
Sugars 5 mg
Vitamin C 170%
Vitamin E 100%
Calcium 2%

GNC pro performance soy protein 95 1 scoop 35 g

Calories 130
Calories from fat 15
Fat 1.5 g
Sodium 310 mg
CARbo 5 g
Dietary fiber <1g
Sugars 2g
Proties 25 g
Calcium 6%
Iron 30%

Nantucket Nectar Cranberry juice 518 ml 17.5 oz

Calories 280
Sodium 55 mg
Carb 71 g
Sugars 70 g
Vitamin C 220%
Iron 2%

30 grams carbohydrate servings for cereals, startches and grains
Breads	Bagel	1/2 large, or 2 o. 60 g.
	Bread	2 slices
	bread crumbs	120 ml 1/2 c

Glycemic index of foods

Bakery Products
* Pound cake	Low	54
Danish pastry	Medium	59
Muffin (unsweetened)	Medium	62
Cake , tart	Medium	65
Cake, angel	Medium	67
Croissant	Medium	67
Waffles	High	76
Doughnut	High	76

Dairy Foods
Yogurt low- fat (sweetened)	Low	14
Milk, chocolate	Low	24
Milk, whole	Low	27
Milk, Fat-free	Low	32
Milk ,skimmed	Low	32
Milk, semi-skimmed	Low	34
*Ice-cream (low- fat)	Low	50
*Ice-cream	Medium	61
Fruits
Cherries	Low	22
Grapefruit	Low	25
Apricots (dried)	Low	31
Apples	Low	38
Pears	Low	38
Plums	Low	39
Peaches	Low	42
Oranges	Low	44
Grapes	Low	46
Kiwi fruit	Low	53
Bananas	Low	54
Fruit cocktail	Medium	55
Mangoes	Medium	56
Apricots	Medium	57
Apricots (tinned in syrup)	Medium	64
Raisins	Medium	64
Pineapple	Medium	66
**Watermelon	High	72

Beverages
Soya milk	Low	30
Apple juice	Low	41
Carrot juice	Low	45
Pineapple juice	Low	46
Grapefruit juice	Low	48
Orange juice	Low	52

Breakfast Cereals
All-Bran	Low	42
Porridge, non instant	Low	49
Oat bran	Medium	55
Muesli	Medium	56
Mini Wheats (wholemeal)	Medium	57
Shredded Wheat	Medium	69
Golden Grahams	High	71
Puffed wheat	High	74
Weetabix	High	77
Rice Krispies	High	82
Cornflakes	High	83
Cereal Grains
Pearl barley	Low	25
Rye	Low	34
Wheat kernels	Low	41
Rice, instant	Low	46
Rice, parboiled	Low	48
Barley, cracked	Low	50
Rice, brown	Medium	55
Rice, wild	Medium	57
Rice, white	Medium	58
Barley, flakes	Medium	66
Taco Shell	Medium	68
Millet	High	71

Biscuits
Digestives	Medium	58
Shortbread	Medium	64
Water biscuits	Medium	65
Ryvita	Medium	67
Wafer biscuits	High	77
**Rice cakes	High	77

Breads
Multi grain bread	Low	48
Whole grain	Low	50
Pita bread, white	Medium	57
Pizza, cheese	Medium	60
Hamburger bun	Medium	61
Rye-flour bread	Medium	64
Whole meal bread	Medium	69
White bread	High	71
White rolls	High	73
Baguette	High	95

Pasta
Spaghetti, protein enriched	Low	27
Fettuccine	Low	32
Vermicelli	Low	35
Spaghetti, whole wheat	Low	37
Ravioli, meat filled	Low	39
Spaghetti, white	Low	41
Macaroni	Low	45
Spaghetti, durum wheat	Medium	55
Macaroni cheese	Medium	64
Rice pasta, brown	High	92