Raisin your game
Totally natural and crammed with energy, dried fruit sounds like an ideal fuel for hours in the saddle. Just don’t overdo it…
Really, it’s surprising we eat dried fruit at all. It goes against everything we expect from food in our health and safetyobsessed society. First, you leave a piece of food until it’s shrivelled up, but instead of chucking it in the bin, you stick it in your pocket for later – just in case you’re heading out on the bike.
It’s not as simple as that of course. Some fruit is sun-dried, but much of it is put in a ‘dehydrator’ to remove the water. Far from being unsafe, evidence of dried fruit consumption dates (literally) back to the fourth millennium BC, when it was popular for its sweet taste, nutritional value and remarkably long shelf life (not that they had sell-by dates in ancient Mesopotamia).
‘Dried fruit basically gives you the same energy as a full piece of fruit,’ says Nigel Mitchell, head of nutrition at Team Sky. ‘It ’s just in condensed form, so one raisin equals one grape.’
Yet not all fruit – dried or not – is the same. ‘In terms of Glycaemic Index (GI) dried fruit is the opposite of Jelly Babies [see Cyclist issue 32],’ says nutritionist Sarah Schenker. ‘The likes of dried apricot and apple contain carbohydrate, but they have a lower GI and they’re not as fast-acting. You can use dried fruit in conjunction with faster-acting fresh fruit to give you a steady stream of energy, but it’s not really worth doing this for rides of less than an hour. Dried fruit is definitely better for endurance events than it is for sprints or short time-trials.’
The GI measures the total effect of a food on a person’s blood sugar levels, where anything over 70 is rated ‘high’ and 100 is pure glucose. While Jelly Babies weigh in with a score of 80, scores for dried fruit range from low to moderate. The lowest category, which covers foods with a GI of 0-55, includes cherries (22), apples (29), plums (29), prunes (29), apricots (30), peaches (35) and raisins (54). The moderate category, which covers foods with a GI of 56-69, includes figs (61) and dates (62). Not all dried fruits are equal, clearly, but none will cause a problematic spike in blood sugar levels.
Interestingly, dried fruit contains a slightly higher GI score than its fresh counterparts. ‘A grape has a GI of 46, whereas a raisin scores 64,’ explains Anita Bean, nutritionist and author of Food For Fitness. ‘This is because once all the water has been removed, the sugar becomes a lot more concentrated. However, dried fruit will still provide a burst of sustained energy on a long ride.’
Sky high concentration
‘Dried fruit contains plenty of fibre, carbohydrate, minerals and vitamins, but there is one downside: it’s a massively concentrated sugar source,’ says Mitchell. ‘You can find that very quickly you’ve eaten the equivalent of two bunches of grapes. We use it on the team, but you have to tread carefully.’
The good news is that dried fruit contains natural sugars, as opposed to the stuff you plop into your cup of tea or coffee. ‘Natural sugars aren’t so bad for you and take longer to digest because
they contain more soluble fibre,’ says Bean. ‘They’re more of a “natural package” than refined sugar, and there will be a steadier rise in blood sugar.’ Soluble fibre can’t be digested by the body, but reacts with water to form a gel that slows digestion as well as the uptake of glycogen in the blood and, happily, the emptying of the stomach.
Bursting with goodness
There are many benefits to dried fruit, assuming you can be disciplined enough to eat it in moderation. ‘Dried fruit contains plenty of fibre and lots of minerals,’ says Schenker. ‘Generally, it’s a particularly good source of potassium, which is lost through sweat, and magnesium, which is good for general health.’
It’s impossible to list the benefits of every fruit on the planet, but it’s worth highlighting some of the health-giving properties of the most popular dried varieties. Apple, for example, contains phytonutrients that act as antioxidants to rid the body of harmful free radicals that can result from strenuous exercise. Apricots, which are actually more nutritious dry than fresh, contain iron and vitamins A and C. Figs, which retain all of their nutrients when dried, are bursting with iron, folic acid and potassium. Raisins, while particularly high in fibre, are fat-free and low in sodium. And cherries, which have been trumpeted in recent times as the latest superfood, have far higher levels of antioxidants than other fruits as well as beta-carotene and folic acid.
Still with us? ‘There are pros and cons, and you have to think about how you use it,’ says Schenker. ‘Dried fruit is easy to carry, but it can get stuck in your teeth, which can be off-putting at a crucial point in a race. Also it’s not as easily digested as some ride foods, so may be better for leisurely rides.’
‘The high-fibre content can lead to discomfort [read digestive problems] if you have too much of it,’ agrees Bean. ‘Keep portions down to two 25g handfuls per hour on the bike. And don’t wolf down handfuls during a race if you haven’t practised this in training.’
So, really, the key is to not overdo it. But if you don’t, dried fruit can be
‘Dried fruit contains plenty of fibre and lots of minerals. It’s a particularly good source of potassium, which is lost through sweat, and magnesium, which is good for general health’
a versatile snack when you’re off the bike, too. ‘As a healthy snack it’s definitely suitable for cyclists, because it won’t send your blood sugar on a rollercoaster,’ says Bean. ‘A good way to have some is to eat a handful of dried fruit followed by a handful of nuts – which contain protein and saturated fat. When combined this makes the fruit even slower to digest, so it’s even kinder to your blood sugar levels.’
Just a final word on that ‘discomfort’. ‘Dried fruit can have a powerful laxative effect if you’re not used to it, so don’t cram it in 24 hours before a race,’ warns Schenker. In large amounts the soluble fibre can turn nasty. ‘Your bowels won’t thank you for it if they’re not used to it!’
Neither, for that matter, will anyone riding on your wheel…