Many diets today are based on the idea that not all carbohydrates are the same, and that eating "slow carbohydrates" is better for blood-sugar control and weight loss than other types of carbohydrates. Slow carbohydrates are those that digest slowly in that they produce a slow absorption of glucose, causing only a modest increase in blood-sugar and insulin levels in the body.
Function
The categorization of "slow" versus "fast" carbohydrates is based on the glycemic index of foods, which measures how rapidly and significantly a particular type of food causes increases in your blood-glucose levels and insulin release. Popular diets like the NutriSystem, Zone and Atkins diets follow the glycemic index ideology to promote weight loss. The idea behind the glycemic index diets is that when you eat a type of food or carbohydrate that causes a rapid increase in your blood-sugar level will dramatically increase your insulin release, which can potentially cause hunger and stimulate weight gain. Low glycemic-index diets are also used to help manage diabetes and reduce some risk factors for other chronic health problems like heart disease.
Foods
Foods that contain carbohydrates include all breads, crackers, cereals, pasta and rice, as well as most snack foods, desserts and sweets. Nearly all fruits and starchy vegetables contain carbohydrates, and even milk and yogurt contain some amount of carbohydrates. Starchy vegetables include sweet and white potatoes, peas, corn and beans, while most other vegetables contain only very small amounts of carbohydrates. Among the foods that are the "fastest" carbohydrates with the highest glycemic-index rating are white breads, white potatoes, white and brown rice, and watermelon, the Mayo Clinic says. Sugar and foods that contain sugars are highest on the glycemic index. Also avoid high glycemic-index carbohydrates like bananas, pineapple and white bagels or other baked goods made with white flour.
Slow Carbohydrates
Foods that contain "slow" carbohydrates or low glycemic-index ratings include peas, raw carrots, apples, grapefruits, peanuts, lentils and kidney beans. Skim milk also contains slow carbohydrates. Non-starchy vegetables contain only small amounts of carbohydrates and are also considered slow carbs; these include cauliflower, broccoli, green beans, bean sprouts, okra, peppers, salad greens, zucchini, tomatoes, cucumbers, beets, celery, mushrooms, artichokes and asparagus. In addition to milk, yogurt also contains slow carbs, along with soybeans, fresh peaches and pears, bran cereals, oatmeal, most nuts and seeds, and dried beans.
Significance
Proponents of diets that include only slow carbohydrates and low glycemic-index diets believe that these food choices can help control or prevent type two diabetes, promote weight loss, reduce the risk for heart disease and even prevent cancer. Although some scientific evidence supports these claims, no conclusive medical research has proven that eating only slow carbohydrates or following a low glycemic-index diet can actually prevent or treat any health condition. However, if you consume foods in your diet that cause rapid spikes in your blood-sugar and insulin levels, you could develop insulin resistance. Insulin resistance is linked to many chronic health problems and diseases, including hypertension, type two diabetes, strokes, heart disease and obesity.
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