What are the BEST SOURCES of SLOW CARBS - a podcast by Discussions with successful health experts such as Ben Greenfield, Terry Wa

What are slow carbs and what are the best ones

Carbs are an important part of your diet as your body sources energy from these nutrients. Nearly all meat sources, vegetables, or even dairy have carbs in them. However, some sources of carbs work “fast” while some work “slow” in supplying energy.  Also, depending on the speed of carbs, they may be good or bad for weight loss goals.

That said, the glycemic index of carbs determines the rate at which they are digested. Slow carbs, as the name implies, release energy slowly into the body. The fast carbs, on the other hand, release energy at a higher pace as they are used more quickly.

So, the higher the GI level of carb, the quicker is its delivery of sugar and energy in the body, and vice versa.

More about slow carbs

The glucose contained in slow carbs or slow-released carbs is absorbed more slowly and this doesn’t cause a rapid spike in insulin. Eating slow carbs combined with protein and fat is a healthy way to reduce your risk of obesity.

Best Foods containing slow carbs

See below a list of foods that contain slow carbs:

Non-starchy vegetables

Non-starchy vegetables are one of the best sources of slow carbs. Some good examples include kale, spinach, broccoli, cauliflower, tomatoes, onions, cucumber, and asparagus.

You can include any of these in your diet to get a healthy amount of slow carbs that will provide you with a slow and steady supply of energy for many hours.

Some ideas of how to add these foods to your diet include:

• Adding spinach and tomatoes to your morning omelet
• Snacking on carrot and celery sticks
• Preparing a salad of leafy greens for lunch
• Taking stir-fried broccoli alongside your dinner

Nuts and Nut Nutter

You can get very few carbs from nuts and nut butter. These foods are high in protein, fiber, and healthy fat, and they are digested at a very slow pace.

You can add a few walnuts to your salad or snack on a handful of Brazil nuts. You can also spread almond butter on slices of fruits to enjoy slow carbs that keep you fuller and energized until your next meal.

However, you need to avoid sugar-coated nuts and stick to natural nut butter that is void of any added sweeteners.

Fresh fruits

Most fruits contain slow-release carbs. Fruits such as berries, cherries, melons, pear, apples, plums, however, are the best in terms of low to moderate glycemic index.

However, quick-release carbs are found in tropical fruits, such as mango, papaya, and pineapple. So you should avoid them if you want to eat only the most slowly release carbs to reduce variations in your blood sugar levels.

Steel-cut oats and quinoa

Although some breakfast cereals such as oat rings, puffed cereals, and cornflakes might be sugar-free, but they have a high glycemic index.

Some good examples of slow-carb breakfast cereals are steel-cut cereals or quinoa. You can cook these foods according to the instruction given on the package. Additionally, you can serve them some other low-glycemic foods, such as plain yogurt, milk, berries, and nuts.

Sweet potatoes

Unlike white potatoes, sweet potatoes contain slow-release carbs. You can serve mashed sweet potatoes, homemade sweet potato fries, or baked sweet potatoes alongside your meals instead of the white potatoes.

Other sources of slow carbs include:

• Brown rice
• Whole-wheat pasta

Eating these slow-acting carbs can keep you “satisfied” for longer. In other words, you get a feeling of fullness for long as your blood sugar levels are maintained. This supports weight management and helps to combat several eating issues.

You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City, NC, to learn more about how to slow carbs and the best options to include in your diet to keep your blood sugar levels stable and reduce the risk of obesity.

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