Slow release carbohydrates.

By Posted in - Nutrition on Location on May 14th, 2015

SLOW RELEASE CARBOHYDRATES

Most breads, white rice, breakfast cereals, white potatoes, soft drinks and baked goods contain carbohydrates that are quickly broken down into sugars. Quick-release carbs cause a sharp and rapid rise in your blood sugar levels, increasing your risk of putting on weight and getting type 2 diabetes.

Slow-release carbs on the other hand are healthier options to keep your blood sugar levels more stable between meals and help you feel more satiated so that you can reach and maintain a healthy weight and prevent chronic diseases.

Choosing “slow carbs” over refined carbs helps keep your blood sugar balanced (positively affecting your hunger level, mood and mental concentration). Fibre also promotes regularity and helps maintain healthy blood cholesterol and triglyceride levels.

At Doof Doof we understand this and ensure our food encompasses good nutrition.

Fruit

Go for berries, melons, cherries, apples, plums and pears. Eat them fresh because fruit juices, dried fruits and canned fruits are all quick-release carbs. Avoid tropical fruits, such as papaya, mango and pineapple.

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All non-starchy vegetables like spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions and asparagus. Eat some at each of your meals to get a slow but steady supply of energy for hours following your meal. Add spinach, mushrooms and tomatoes to your morning omelette. Have a big leafy green salad for lunch, snack on carrot and celery sticks and have stir-fried broccoli, red bell pepper and onions with dinner. Sweet potatoes make a good slow-release carb substitute for white potatoes. Serve baked, mashed or homemade sweet potato fries with your meals instead of high glycemic white potatoes.

Nuts

Adding a few walnuts to a salad, snacking on a handful of macadamia nuts or spreading almond butter on slices of fruits are good options to make you feel fuller and energized until your next meal. Avoid sugar-coated and chocolate-covered nuts and stick to natural nut butter that does not contain any added sweeteners

Grains

For grain products such as breads, crackers, cereals, and pasta, choose “darker”, whole grain varieties. Rice is a positive too.  Although it takes longer to cook Brown rice is very versatile. Add it to soups, casseroles, stuffed vegetables. Warm brown rice with cinnamon, raisins, chopped nuts or ground flaxseed is a great breakfast.

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