Most of the products that are present on our table every day and form the main part of our daily menu are rich in rapidly degradable and even faster digestible carbohydrates. White rice, bread, potatoes, even whole grains contain sugars that raise blood sugar very quickly and have a very short saturating effect. At the other pole act the so-called. slow carbohydrates that are broken down and absorbed into the bloodstream over time. Thus, they do not provoke sharp amplitudes in blood sugar levels and are therefore referred to as low glycemic index carbohydrates .
This complex effect is the reason why slow carbohydrates are recommended by most nutritionists as a major part of the diet of people with digestive problems or overweight. Slow carbohydrates are also a safer source of sugar for diabetics.
We can get slow carbohydrates every day, because they are contained in a number of food products, from a variety of types - fruits, vegetables, whole grains and even dairy foods.
The fruits with the lowest glycemic index are cherries, prunes, pears, grapes, kiwis, peaches. These fruits are also the most serious source of fiber (fiber) - slow but indigestible carbohydrates that support the activity of the intestinal tract and create a feeling of satiety without being a real source of calories.
Vegetables that can be used as the main source of slow carbohydrates are peas, carrots, eggplant, broccoli, red peppers, onions, lettuce, red potatoes.
Cereals rich in slow carbohydrates include mainly quinoa and whole grain oats, rye and brown rice.
Dairy products are a natural source of slow carbohydrates, but the high amount of saturated fats compensates for their beneficial effect on digestion and weight. Therefore, skimmed milk, dairy products that do not contain artificial sugars or sweeteners, and synthetic products such as soy milk are mainly recommended as a healthy means of obtaining slow carbohydrates.
Regular intake of slow carbohydrates should become a routine for people with irregular stomachs, overweight, obesity, diabetes. However, it is recommended even in healthy people to prevent many health problems associated with poor nutrition and especially with excessive intake of simple sugars.