Low-carb diets are all the rage, but recent studies suggest restrictive diets may be causing more harm than good. Instead of ditching carbs entirely, it's time to switch to a slow-carb diet; then you can watch the weight fall of fast.
What are slow carbs?
Slow carbs, also called slow-digesting carbs, come from fruits, veggies, and whole grains. The body needs more time to digest these nutrients, so your blood sugar increases gradually. This prevents blood sugar spikes, meaning you feel full longer.
Conversely, fast carbs are found in foods like refined white bread and products containing a lot of added sugar. Eating these foods inevitably leads to a blood sugar spike, leaving you hungry, cranky, and tired when your blood sugar levels return to normal. These feelings often lead to snacking, which can derail your diet and ultimately lead to weight gain.
The truth about carbs is that you can eat your fill of them if you choose the right ones. In fact, the U.S. Dietary Guidelines recommend getting 45 to 55 percent of your daily calories from carbs. And swapping fast carbs for slow-burning carbs is a healthy way to prevent strokes, reverse Type 2 diabetes, and reduce your risk of heart disease. Sounds like it's time to retrain your brain to enjoy the right kinds of carbs — slow-release carbs.
Slow Carbs Food List
So, what are some slow-acting carbs, aka low glycemic carbs, you should add to your diet? Many fruits are often off limits if you're on a low-carb diet, though there are some keto-friendly fruits. And while it's true that fruits are often high in carbs, they're also full of vitamins and minerals your body needs to function.
There's also confusion regarding which vegetables are best for a slow-carb diet. A good general rule to follow is to load up on low-starch and non-starchy veggies for a slow and steady energy supply. However, some starchy vegetables, like beans and other legumes are OK to eat.
Confused? Don't be! To save you the hassle, we've rounded up some of the best slow-absorbing carbs below:
- Veggies, like asparagus, broccoli, cauliflower, cucumber, kale, tomato, and onion
- Fruits like apples, berries, cherries, melon, peaches, plums, and pears
- Nuts like walnuts, almonds, macadamia nuts, Brazil nuts, and pecans
- Steel-cut oats
- Whole-wheat bread
Who else is ready to face their fear of carbs?