All carbohydrates are not created equal. There are simple carbs, which digest very quickly, and complex carbs, which take longer to digest. According to the Nemours Foundation, complex carbs are further broken down into refined and unrefined carbs. The Foundation explains that refined carbs, like white bread, have nutrients removed during processing, while unrefined carbs are rich in fiber and contain more vitamins and minerals. Choosing carbs that digest slowly can help you to feel fuller longer and can even help you attain your weight loss goals.
Oatmeal
According to the Nemours Foundation, oatmeal is a complex carb that doesn't spike blood sugar levels rapidly. Flavored, instant oatmeal, which is sold in individual packets, is often refined with added sugars; however, regular, unflavored steel cut or traditional oats make healthy oatmeal because it is an unrefined carb. Unflavored oatmeal takes a long time to digest in the body, which is why you feel full for a long time after eating a bowl of it.
Lentils
Legumes, such as lentils, are another complex carb, according to the National Institutes of Health (NIH). The NIH explains that lentils are slowly digested in the body and are rich in fiber, which slows down digestion as well. Lentils also contain protein, and vitamins and minerals including iron. If you are watching your weight or trying to keep your blood sugar levels steady, try cooking a homemade lentil soup for dinner.
100 Percent Whole Wheat Bread
One hundred percent whole wheat bread is a better choice than white bread, according to the Nemours Foundation. This is because the vitamins and minerals naturally present in the wheat kernel are never stripped away during processing. One hundred percent whole wheat bread also contains more fiber so it digests slower than other types of bread. Not all brown bread is whole wheat bread however. If you want to buy a slowly digested carbohydrate, make sure the bread says One hundred percent whole wheat on the label.
Sweet Potatoes
Regular potatoes aren't unhealthy, but sweet potatoes are even healthier. This is because sweet potatoes spike your blood sugar levels at a slower rate than regular potatoes do. Sweet potatoes are a complex carb, along with other vegetables like broccoli and green beans, according to the NIH. They are rich in fiber and antioxidants and can be baked in the oven or even cooked in the microwave.
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