Slowing down digestion can benefit your metabolism and help you lose weight. According to the American Council on Exercise, when you eat foods that digest slowly, you help keep your body's blood sugar levels steady. Eating too many fast-digesting carbs -- such as white rice or pasta -- can cause your body to release too much sugar into your bloodstream at one time. This can lead to weight gain and promote body fat accumulation. A diet rich in complex carbohydrates and proteins can help slow down digestion.
Protein
Proteins are essential for the growth and rebuilding of body tissue, such as muscle mass. It is also needed for healthy hair and nails. Protein requires more energy to process and takes longer to digest. One of the slowest digesting proteins found in nature is casein. Milk is about 80 percent casein whereas whey protein is only about 20 percent. Casein has a time-release effect, which means it is digested much more slowly by your body than other types of protein. Good sources include cottage cheese, cheese, milk and casein protein powder. Try to get one serving of protein at every meal.
Oatmeal
Oatmeal is another food that should be included in a diet geared towards slow digestion. Oatmeal contains fiber, which is not digested by your body. Instead fiber acts as a buffer that helps slow down the release of simple sugars into your bloodstream. Oatmeal can also help lower bad cholesterol, or LDL. Slower digestion is a result. Fiber also helps you stay full longer, which can prevent you from eating more calories than you should. Gannet Health Services recommends that you get anywhere from 21 to 38 grams of fiber, depending on your age and gender. Try getting 2 to 3 servings of oatmeal daily for added fiber and to help keep digestion of other simple sugars regulated.
Whole Grains
Whole-grain foods also have a slowing effect on digestion because of their high-fiber content. Unlike oatmeal, most whole grains contain gluten, which is a type of protein that gives most carbohydrates their sticky structure. If you are allergic to gluten, try eating gluten-free alternatives. Look for products that are labeled "whole grain" or "whole wheat," as these are complete and complex carbohydrates with the most fiber. Whole-grain breads, brown rice, whole-wheat pasta and whole-wheat bagels can all help promote slow digestion.
Fruits and Vegetables
Fruits with edible skin such as apples and pears have the highest amount of fiber. The skin is where most of the fiber content lies, so it's best not to peel them before you eat them. Most vegetables are considered complex carbohydrates and contain large amounts of fiber, which digests slowly in your stomach. According to the U.S. Department of Agriculture, you should aim to consume 2 to 3 cups of vegetables daily and 1 to 2 cups of fruit daily.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- Gannet Health Service: Fiber
- USDA: Fruits and Vegetables
