Try a slow-carb habit

Try a slow-carb habit

carbohydrates contained in grain, bread, pasta and sugar as well as in vegetables, fruit, tofu, beans and dairy products, provide the body the most efficient fuel for energy production and brain activity. They are nutritionally essential, a principle that is currently being downplayed by the "low-carb craze".

It is important to understand that not all carbohydrates have the same "fuel efficiency". Many carbohydrates -"refined" or "simply" -cause blood sugar highs and lows that can lead to a phase of high energy, followed by a phase of extremely low energy, which often leaves the person's desire for more simple, quickly released carbohydrates.

Examples of these “refined” carbohydrates are normal pasta, white bread, snacks and baked goods. The plans for weight loss that advocate less or none of these foods are on the right track, except that they tend to throw away the good carbohydrates. We call these "slow carbohydrates", and here is the reason:

After eating them, the carbohydrates are split into food and released into their bloodstream as sugar units (glucose). "Slow carbohydrates" are food that release glucose more slowly.

Typically these foods are "full -scale food"; This means that they contain the fiber and minerals, which are often removed with "quick release" when making their refined counterparts. (This is the difference between whole grain bread and white bread.)

The choice of "slow carbohydrates" compared to sophisticated carbohydrates helps to keep your blood sugar level in balance (which, among other things, has a positive effect on your hunger, mood and intellectual concentration). Fillers also promote regularity and help to maintain healthy cholesterol and triglyceride levels in the blood.

Examples of "slow carbohydrates" are whole grain breads and crackers, potatoes with bowls, beans and legumes, rice, oatmeal and whole grain pasta.

Here are five tips to develop a "slow carb" habit:

1. Full -time food - eat as natural as possible. Vegetables, fruits, beans and lenses are all -value food, all of which contain their original nutrients (fiber, vitamins, minerals and carbohydrates for energy).

2. Cereals and bread - when it comes to grain products such as bread, crackers, muesli and pasta, choose "darker" whole grains. This can be done in both Restaurants and in the grocery store.

3. Snacks - fruit is an excellent snack. The consumption of the whole fruit delivers carbohydrates with slow release and maintains its energy longer, in contrast to fruit juice, which supplies the body into the bloodstream with a quick release of fructose. Another great snack to try are sliced ​​red peppers with hummus (from chickpeas).

4. Take the time (you are worth it!)-Since some of the slow carb options need to cook longer (e.g. brown rice compared to white rice), prepare them in advance and do more to freeze them for the future. Brown rice is very versatile; Try it in soups, casseroles, filled vegetables or for breakfast (warmed up) with cinnamon, raisins, chopped nuts or ground flax seeds.

5. Read labels - "whole grain" (or other "whole grain") should appear in the list of ingredients before any other flour. White flour can be disguised as a "wheat flour", "enriched flour", "unbleached flour" or "grain -nourish" to name just a few.

If you work to integrate "slow carbohydrates" into your lifestyle, make sure that you have enough energy, adequate nutrition and healthy weight. Of course, it is also important that you find ways to be active and that you restrict fat and calorie snacks as much as possible.

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