Protein, fat and carbohydrates comprise the three nutrients providing energy. In the American diet, carbohydrates account for over half of the calories consumed. Total carbohydrates correspond to the sum of sugars, starches and dietary fiber. However, carbohydrates are not all metabolized the same way in your body. Some carbohydrate foods make your blood sugar levels spike, while others will be digested and absorbed at a slower pace, leading to more stable blood sugar levels. The glycemic index, or GI, is the best tool available to determine whether a food contains slow carbs.
Whole Grain Pasta
Whole grain pasta is a slow carb food. Because the carbohydrates contained in whole grain pasta are slowly broken down into sugar and released into your bloodstream, they can help you stabilize your blood sugars and prevent hunger and cravings after the meal. Accompany whole grain pasta with non-starchy vegetables, a tomato-based sauce and a source of protein such as lean ground meat or cheese.
Basmati or Brown Rice
Instant white rice and short-grain rice are quickly digested and have a high glycemic index. However, you can replace these foods with basmati rice or brown rice for a slow carb alternative. Use it to accompany your meal or in a stir-fry.
Sourdough Bread
Sourdough bread has a low glycemic index, making it a good slow carb choice. Use it for your toasts at breakfast time or to prepare your sandwich for lunch.
Barley
Barley is a wonderful slow carb grain that can help you feel fuller longer after a meal. Add barley to a soup or a salad. You can also serve it as a side dish instead of white rice or potatoes.
Oats
Most breakfast cereals contain high glycemic index carbohydrates. For a tasty and satisfying slow carb alternative, try preparing oatmeal for breakfast. Use plain oat flakes and if possible, select old-fashioned oat flakes or steel-cut oats. The larger the flake, the slower the carbohydrate it contains will be digested.
Quinoa
Quinoa is a delicious ancient grain to add to your diet. It can be used in soups, a salad or as a side dish. In addition to being a good slow carb food, it also is a good source of protein and antioxidants.
Beans and Lentils
Beans and lentils are a good way to add both protein and slow carbs to your meals. Whether it is in a soup or a salad, legumes help keep you satiated longer in the hours following your meal. You can also use beans on a pizza or in a chili. Hummus is another tasty way to add slow carbs to your diet.
Berries
Raspberries, blackberries, cranberries, blueberries and strawberries are good slow carb fruit choices. Add them to your oatmeal, serve them for dessert with plain yogurt or have a handful at snack time.
Plain Yogurt
Plain yogurt is a good way to get your calcium intake without compromising your blood sugar levels. This slow carb food can be added to your oatmeal or served for dessert with berries.
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