Slow Digesting Carbs
Slow-digesting carbs, fast digesting carbs, complex carbohydrates, simple carbohydrates – oh my! There is a perception out there that carbs are too confusing to understand. I do not think carbs are confusing, but I understand where this perception is coming from.
Take slow-digesting carbs, for example. What are they? When should we eat slow-digesting carbs? Do slow-digesting carbs aid weight loss? These are just some of the questions people ask, so let’s try to figure this out.
There are two ways to go about identifying slow-digesting carbs: an exhaustive list that and no list. I like the latter approach because making the list is too anal-retentive, boring and unnecessary.
So, how would one define slow-digesting carbs? Simply put, slow-digesting carbs can be defined as the type of carbs that do not cause a rapid rise in your blood sugar levels.
The “no-list” list of slow-digesting carbs Generally speaking, vegetables, fruits, nuts, seeds, legumes, whole grains, and cultured dairy products contain slow-digesting carbohydrates. Some exceptions are: watermelons, oranges, tangerines, bananas, pineapples, kiwis, beets, carrots, potatoes, tomatoes, and onions – but I really hate putting these fruits and vegetables on the “exceptions” list.
Why? Because they contain numerous micronutrients that are good for you. True, they also contain more sugar than other fruits and vegetables, but it does not mean they should be avoided.
When should I eat slow-digesting carbs? If you are not trying to lose weight, it does not really matter when you eat, say, a beet salad. If, however, you need to lose weight or you are regularly lifting weights, it is better to eat slow-digesting carbs in evening or prior to your workout.
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10-10-09 at 8:39 am
I’m 71 yrs old and do not need to lose weight. I’m 5′1″ and weight 107-108. I’m pre-diabetic and am afraid of carbs. I love fruit. what is a good breakfast before I use the treadmill or elliptical. I am a moderate workout person. Where does the protein I need in oatmeal? I do use sliced almonds and blueberries on top of my oatmeal and sprinkle flax seeds on top. I do not use milk as I am lactose intolerant.. I eat egg whites or two egg whites and one egg yolk at times with melted yogurt cheese on top. Which breakfast would be better before working out?
10-13-09 at 10:31 am
Hi Elaine, It sounds like you are on the right track, but you don’t have to be afraid of slow carbs. Stick more with legumes, whole grains, and fruits where you eat the WHOLE fruit – including the skin. As far as what breakfast is “better” for you, my suggestion is to let your body tell you what you need! Learn to listen to what your body is telling you. I would suggest that you do a daily journal for 30 days. Write down what you eat, then an hour after the meal, make a note of how you are feeling. Are you energized? Or are you experiencing brain fog, bloating, body aches, etc? This will help you identify the foods that are working best for YOU.
02-11-10 at 3:16 pm
is there a meal, menu plan to assist in losing weight quickly by combining fast and slow carbs. I really want to lose some weight about 15 pounds. I’m 41, 5′8″ 180 pounds size 14 reg. Please help me thanks, Tomiko E.