What are slow carbs? Learn the what and why of slow carbs and if you should be including them in your diet.
With the trend to go no- or low-carb these days, there are a lot of differing opinions on carbohydrates. I’m here to put my 2 cents in and offer my professional opinion on the often demonized macronutrient.
First off – is it really fair to demonize carbohydrates? After all, bread, potatoes, pasta and fruit are so delicious! But we are told they are bad for us and we shouldn’t eat them – too many carbs, too much sugar, they will cause weight gain and diabetes. I will give a slight pass to someone off the street who use these arguments, as they are often founded in some truth, however it is much more complex than this.
We’ve known for a loooong time that different foods affect our bodies differently. Enter: Slow Carbs.
What is a “Slow” Carb?
Let me explain.
When you eat a whole grain that is minimally processed, it takes longer to digest compared to a refined grain. Blood sugar still rises, but it is a slower rise and not as sharp a curve. Instead of being on a blood sugar roller coaster, it will be like a car ride along gently rolling hills. As a result, your body will produce less insulin calorie for calorie.
Slow carbs are found in foods like fruits, vegetables, whole grains, and legumes. They take longer to digest, in large part thanks to fiber, and also contain other beneficial nutrients like zinc, magnesium and Vitamin E.
Now I’ll say it – slow carbs aren’t the problem! They have been unjustly demonized. Diets that recommend cutting out all carbs can result in a low fiber diet and lack in nutritious foods that provide the basis of a healthy eating plan.
But if slow carbs aren’t the problem, what is? I don’t like to point fingers or name names. However, I do think there is a correlation between some types of carbs and less-than-optimal health. Ultra-processed, low fiber, and refined carbohydrates can put people on the blood sugar roller coaster, especially if they make a regular or frequent appearance in one’s diet.
I am NOT saying you should never eat dessert again. I’m not saying that! I love dessert and wouldn’t dream of giving it up forever.
What I am saying is that we need to look at our diets and see what the balance is between slow carbs and other carbs that are digested more quickly. You can still have your favorite pasta, a slice of pie and some fruit juice – but not every meal, every day. Everything in moderation, right?
What Does Fiber Have to Do with Slow Carbs?
Fiber is a type of carbohydrate found in plant foods. However, most of the fiber we eat does not get digested by our bodies – which slows down the overall digestion of other carbs in the same food or meal. Studies suggest fiber plays an important role in reducing the risk of cardiovascular disease, obesity, pre-diabetes, and type 2 diabetes and is crucial for healthy digestion.
So a carbohydrate can actually be good for you? YES!
What are slow carbs and should you be eating them? Share on X
Recommended intakes of fiber per day (for ages 18-50) is 25 grams for women and 38 grams for men. According to the 2009-2010 National Health and Nutrition Examination Survey (NHANES) data, the average daily fiber intake for Americans is 16.2 grams – well below the recommended intakes.
Additionally, in the US, nearly 58% of calories consumed come from ultra-processed foods that are low in fiber and nutrients. Think snacks and foods made from refined grains and added sugars like cakes, cookies, crackers, pretzels, muffins, white bread, chips, juice, soda, candy, ice cream, etc.
The more ultra-processed carbs we eat = less fiber-rich/slow carb foods = blood sugar roller coaster.
What can you do? Eat more fiber!
Many plant-based foods are high in fiber, such as whole grains, wheat bran, leafy greens, peas, squash, beans, nuts, seeds, brassica vegetables (i.e., broccoli, cauliflower, Brussels sprouts), potatoes (with the skin on) and berries.
A note of caution: when increasing the amount of fiber in your diet, be sure to incorporate it gradually, over the course of a week or two (not all in one day). This will allow your body to adjust, decreasing the chances of intestinal gas and bloating. Also, be sure to drink plenty of water as you increase dietary fiber to prevent constipation.
Take Home Message
A good goal would be to decrease (note I did not say eliminate) the amount of low-fiber, ultra-processed carbohydrates you eat. They can be fun and exciting, sending you on that blood sugar roller coaster – but what goes up must come down. You’ll be left feeling hungry sooner rather than later, and with excess glucose (sugar) being stored as fat.
Choose more slow carbohydrate foods that are rich in fiber, like legumes, whole fruits, vegetables, and whole grains (learn about 10 ancient grains you should be eating here) that promote feelings of fullness and satiety. A car ride along gently rolling hills is tolerated a heck of lot better in the long-term than a crazy roller coaster.
To sum things up: You do not need to cut out all carbs.
Let me repeat that: You do not need to cut all carbs out of your diet! Do I need to repeat that again? I think you get my point.
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