The body does not digest all carbohydrates at the same rate. It digests processed carbs more quickly, which can cause spikes in blood sugar levels. On the other hand, the body breaks down "slow" carbs more slowly, which delays the release of sugar into the bloodstream. The glycemic index, or GI, categorizes carbs according to the speed of digestion and and the extent to which they raise blood sugar levels. A GI below 55 is low, between 56 and 69 is medium and above 70 is high.
All Non-Starchy Vegetables
Non-starchy vegetables, including carrots, lettuce, cucumber, zucchini, eggplant, tomato, cauliflower, cabbage, snow peas, asparagus and broccoli, have very little carbohydrates and a low GI ranging between 10 and 15 for most vegetables. Therefore, these vegetables are slow carbs and are helpful for weight control as well as diabetes management, according to the University of Sydney.
Sweet Potatoes
Regular potatoes have a medium to high GI, between 60 and 80, but they can be replaced with sweet potatoes. Sweet potatoes provide extra beta-carotene and their carbohydrates are digested more slowly with a GI of 48.
Pasta
Pasta is a slow carbohydrate, with a low GI ranging between 25 and 50. Cooking pasta al dente can slow down the digestion of the carbs it contains; thoroughly cooked pastas have a higher GI. Choose whole wheat pasta or pasta with added protein to further decrease the rate of absorption of the carbohydrates it provides.
Ancient Grains
Ancient grains, such as quinoa, bulgur and barley, are packed with health-protective nutrients in addition to providing fiber and a lower GI. Include them as a slow carb option in your diet instead of rice or potatoes to increase your energy levels and make weight control easier.
Large Oat Flakes
Oatmeal is a healthy breakfast, but choose larger flakes, also called old-fashioned oats, to ensure the carbohydrates it contains are digested more slowly. Instant oatmeals are made of smaller flakes and often contain added sugar, which increases its GI.
Low-Fat Milk and Yogurt
Low-fat dairy products, such as milk and yogurt, also have a low GI, according to the "International Table of Glycemic Index and Glycemic Load Values" published in 2002 in the American Journal of Clinical Nutrition. Include these slow carb choices at your meals or as a healthy snack.
Temperate Climate Fruits
Tropical fruits have higher GIs when compared to fruits grown in temperate climate regions. Choose apples, oranges, pears, prunes, apricots and peaches as slow carb choices. Berries, such as raspberries, blueberries, strawberries and blackberries also are slow carb options.
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