How To Add Slow Carbs To Your Diet?

Slow-release carbohydrates (carbs) provide a more sustained, slower release of energy. Examples of slow-release carbs include quinoa, most vegetables, most legumes, and more.

Foods on the GI scale range from 0 to 100, with 0 representing the lowest GI and 100 representing the highest. Pure glucose has a GI of 100.

According to the American Diabetes Association (ADA), low GI foods score less than 55 on the index, medium GI foods score between 56-69, and high GI foods score 70 or above.

A diet that consists primarily of low GI foods can help people maintain blood glucose levels and sustain energy levels.

A low GI diet can also lead to improvements in:

• Weight management: Low GI foods decrease feelings of hunger and increase fat metabolism.
• Cardiovascular health: Improved blood flow due to increased elasticity of the blood vessels.
• Cholesterol levels: High fiber, low GI foods help decrease levels of low-density lipoprotein (LDL), or bad cholesterol.
• Cognitive performance: Slow-release carbs help to sustain energy levels, leading to increased alertness and better cognitive performance.

Most vegetables on the glycemic index have a low GI. According to the University of Sydney, examples include:

Starchy vegetables, such as pumpkin and parsnips, tend to have a higher GI.

The following factors can also affect the GI of vegetables:

• Ripeness and storage: Riper produce has a higher GI.
• Processing: Fresh fruits and vegetables release their carbs more slowly than juiced, mashed, or pureed vegetables.
• Cooking: Different methods of cooking can alter the GI of vegetables. For example, the ADA state that boiled white potatoes have a GI of 74–82, instant mashed potato has a GI of 84–90, and French fries have a GI between 58–68.

Pulses are the harvested beans, peas, or lentils that derive from plants belonging to the Leguminosae or pea family. Most legumes have a GI of 50 or below.

Examples include:

Legumes also have a high fiber and protein content, both of which help people to feel fuller for longer. They may, therefore, be beneficial in aiding weight loss, when eaten as part of a healthful, balanced Mediterranean-style diet.

Legumes also provide a range of important micronutrients, including B vitamins, iron, copper, magnesium, phosphorous, manganese, and zinc.

Nuts and Butter

Fresh fruits tend to have a low GI, which raises blood sugar levels at a fairly slow and steady rate. However, tropical fruits tend to have a higher GI.

Examples of low GI fruits include:

Examples of fruits with a higher GI include:

People who are looking to stabilize their blood sugar levels should opt for low GI fruits wherever possible. When buying canned fruits, avoid those canned in sweetened fruit juices or those containing added sugars. This type of fruit will have a higher GI. Dried fruits also tend to be higher in calories and higher on the GI scale.

Following a diet that consists mainly of low GI foods can have a range of health benefits. There are many low GI options to suit a variety of diets and nutritional needs.

When creating a low GI meal plan, consider other factors that can affect blood glucose levels, such as cooking methods, portion sizes, and the ripeness of fresh produce.

It is also important to consider that the GI of a food does not reflect its overall nutritional content. People should aim to eat a variety of foods, especially of nutrient-dense fruits and vegetables, to fulfill their dietary requirements.