Carbohydrates, found in grains, bread, pasta, and sugar, as well as vegetables, fruits, tofu, beans, and dairy products, provide the body with the most efficient fuel for energy production and brain activity. They are nutritionally essential, a principle currently downplayed by the “low-carb craze.”

What is important to understand is that not all carbohydrates have the same “fuel efficiency”. Many carbohydrates, called “refined” or “simple,” cause high and low blood sugar levels that can lead to a period of high energy followed by a period of extremely low energy, often leaving a person with craving more fast-release simple carbohydrates.

Examples of these “refined” carbohydrates are regular pasta, white bread, snack foods, and baked goods. Weight loss plans that recommend eating less or none of these foods are on the right track, except they tend to rule out the GOOD carbs as well. We’ll call them “slow carbs,” and here’s why:

After you eat them, the carbohydrates in your food are broken down and released as units of sugar (glucose) into your bloodstream. “Slow carbs” are foods that release glucose at a slower rate.

These foods are generally “whole foods”; that is, they contain the fiber and minerals that are often removed when making their refined “quick release” counterparts. (Such is the difference between brown bread and white bread.)

Choosing “slow carbs” over refined carbs helps keep blood sugar in balance (positively affecting hunger, mood, and mental focus, among other things). Fiber also promotes regularity and helps maintain healthy cholesterol and triglyceride levels in the blood.

Examples of “slow carbs” are whole-grain breads and crackers, potatoes with skins, beans and legumes, brown rice, oatmeal, and whole-grain pasta.

Here are five tips for creating a “slow carb” habit:

1. Whole Foods – Eat as natural as possible. Vegetables, fruits, beans, and lentils are whole foods that contain all of their original nutrients (fiber, vitamins, minerals, and carbohydrates for energy).

2. Grains and breads: When it comes to grain products like breads, crackers, cereals, and pasta, choose “darker” whole grain varieties. This can be done at both restaurants and the grocery store.

3. Snack: Fruit is a great snack. Consuming the whole fruit provides the slow-release carbohydrates and will keep your energy up for longer, unlike fruit juice, which provides the body with a quick release of fruit sugar into the bloodstream. Another great snack to try is chopped red peppers with hummus (made from chickpeas).

4. Take the time (you’re worth it!): Since some of the slow carb options take longer to cook (eg, brown rice vs. white rice), make them ahead of time and freeze more for later. foods. Brown rice is very versatile; try it in soups, stews, stuffed vegetables, or for (heated) breakfast with cinnamon, raisins, chopped walnuts, or ground flaxseed.

5. Read labels: “Whole wheat” (or other “whole” grain) should appear before any other flour in the ingredient list. White flour can be disguised as “wheat flour,” “enriched flour,” “unbleached flour,” or “grain flour,” to name a few.

Working to replace “slow carb” foods in your lifestyle will ensure you have enough energy, proper nutrition, and maintain a healthy weight. Of course, it’s also essential that you find some ways to stay active and limit high-fat, high-calorie snacks as best you can.

(c) Copyright 2005, Genuine Coaching Services.