2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Carbohydrates are one of the "scariest" ingredients in our diet. Most diets today are based on low, if not total, carbohydrates. And they are found in almost every group of foods we eat - fruits, vegetables, grains, dairy products and even in some protein-rich foods such as legumes and nuts.
Slow and fast carbohydrates
Slow-digesting carbohydrates are contained in fruits, vegetables and whole grains. They are rich in fiber and therefore take longer to digest and raise blood sugar more slowly. They also leave us full for a long time.
On the other hand, the fast carbohydrates found in refined white bread and baked goods with added sugar are devoid of fiber and other healthy nutrients. As their name suggests, they cause a rapid rise in blood sugar and we feel hungry soon after we eat.
What slow carbs can we eat
Vegetables
All vegetables that do not contain starch are suitable. These include spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions and asparagus. Eat less at each meal to get a healthy amount of carbohydrates that will provide you with a slow but steady supply of energy for hours after eating.
Fruits
Most fruits have a low to moderate glycemic index. If you want to eat only the slowest digestible carbohydrates to minimize variations in your blood sugar levels, avoid tropical fruits such as papaya, mango and pineapple. Instead, eat melons, cherries, apples, plums and pears.
Eat whole or sliced fruits that are minimally processed. Fruit juices, dried fruits and canned fruits contain fast-release carbohydrates.
Sweet potatoes
Although regular potatoes contain carbohydrates that can quickly raise your blood sugar levels, sweet potatoes are a good substitute for them with a slow release. Serve baked sweet potatoes or mashed sweet potatoes to accompany your healthy meals.
Nuts and nut oil
Nuts and nut oil are very low in carbohydrates and due to their high content of fiber, protein and healthy fats, these carbohydrates are digested at a very slow rate. Adding a few walnuts to a salad, eating a handful of macadamia nuts or eating almond oil on slices of fruit are good options to make you feel full and energized until your next meal. Avoid candied and chocolate-covered nuts and stick to natural nut oil, which does not contain added sweeteners.
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Signs That You Need To Add More Carbohydrates To Your Diet
Carbohydrates provide more than half of the total calories for the day, supplying the body with energy and contributing to the health of the heart, digestion and brain. Limited carbohydrate consumption and following a low-carb diet can facilitate weight loss, but can also lead to many unpleasant side effects.
Foods Rich In Slow Carbohydrates
Carbohydrates represent a major source of energy for the human body. They are extremely important for the human body. Carbohydrates perform important biological functions in our body. Slow carbohydrates they degrade over a longer period of time and are absorbed more slowly.
Where Slow Carbohydrates Are Contained
Our daily menu usually includes fruits, vegetables, cereals, dairy products and among them there are many rich in quickly digested and rapidly degradable carbohydrates . Bread, potatoes, white rice are foods that we consume daily, without thinking that they contain sugars with a short saturating effect, which quickly raise blood sugar levels.
Every Diabetic Should Know This About Carbohydrates
Diabetes imposes a number of dietary restrictions. It is extremely important for every diabetic how much carbohydrate he will take daily, because it is essential for his health. Foods containing carbohydrates must be known and carefully dosed.
