What Are Slow Carb Foods?

Researchers have devoted much research to carbohydrates. Many popular diets, such as the Atkins diet, reduce the amount of carbs consumed. Nutritionists classify carbs into one or two groups, either simple or complex carbs, based on their chemical structure. Each reacts differently in the body. Simple carbs are easily broken down and digested by the body, while complex carbs require more time to digest. Hence complex carbs are often referred to as slow carbs.

Identification

The chemical structure determines the classification of a carbohydrate. Simple carbs possess only one or two chains of sugar molecules. Complex or slow carbs contain three or more chains of sugar molecules. Slow carbs are more nutrient dense and therefore provide much needed calories, fiber, vitamins and minerals.

Legumes

Legumes support the liver and help regulate blood glucose metabolism. They are more rich in protein than grains are. Types of legumes include garbanzo beans, kidney beans, lentils, black eyed peas and chickpeas.

Fruits

Fruits are a good source of slow carbs. They contain sugar, though at levels lower than many other foods. Fruits deliver fiber, which helps people feel full longer. Eat a variety of fruits such as bananas, grapes, strawberries and oranges.

Whole Grains

Whole grains such as whole wheat, brown rice, popcorn, whole grain breads and whole grain pasta contain more nutrients and vitamins and produce steady increases in blood sugar and insulin levels, instead of the spikes that occur after eating more processed fast carbs.

Tips

Daily dietary intake of carbs should range between 40 and 60 percent. Select slow carbs for the majority of carbs consumed. Pay attention to serving sizes and ratios. Too many carbs increase overall caloric intake and can therefore lead to weight gain and obesity. Examples of appropriate serving sizes include 1/2 cup of cooked vegetables, 1 cup of raw vegetables, 1 half cup of canned fruit, one medium fruit, one slice of bread or 1/2 cup cooked rice, pasta, cereal or legumes.