Try a Slow-Carb Habit

Carbohydrates - found in grains, breads, pasta, and sugar, as well as vegetables, fruit, tofu, beans, and dairy - provide the body with the most efficient fuel for energy production and brain activity. They're 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 - termed "refined" or "simple" - cause blood sugar highs and lows which can result in a period of high energy followed by a period of extremely low energy, often leaving the person craving more of the simple quick release carbs.

Examples of these "refined" carbs are regular pasta, white bread, snack foods and baked goods. The weight loss plans that advocate eating less or none of these foods are on the right track, except they tend to throw out the GOOD carbs as well. We'll call these "slow carbs", and here's why:

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

Typically, these foods are "whole foods"; that is, they contain the fibre and minerals that are often removed in making their refined, "quick-release" counterparts. (Such is the difference between whole wheat bread and white bread.)

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

Examples of "slow carbs" are whole grain breads and crackers, potatoes with their skin, beans & legumes, brown rice, oats, and whole grain pasta.

Here are five tips for creating a "slow carb" habit:

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

2. Grains & Breads - When it comes to grain products such as breads, crackers, cereals, and pasta, choose "darker", whole grain varieties. This can be done in restaurants as well as the grocery store.

3. Snacking - Fruit is an excellent snack. Consuming the whole fruit provides the slow-release carbs and will sustain your energy for longer, as opposed to fruit juice, which provides the body with a quick release of fruit sugar into the bloodstream. Another great snack to try is sliced red peppers with hummus (made from chickpeas).

4. Take the time (you're worth it!) - Seeing as some of the slow-carb options take longer to cook (e.g., brown rice versus white rice), make them ahead of time, and make extra to freeze for future meals. Brown rice is very versatile; try it in soups, casseroles, stuffed vegetables, or for breakfast (warmed) with cinnamon, raisins, chopped nuts 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 at substituting "slow carb" foods into your lifestyle will ensure that you have ample energy, proper nutrition, and that you maintain a healthy weight. Of course it's also essential that you find some ways to be active and that you limit high fat and high calorie snack foods as best you can.

(c) Copyright 2005, Genuine Coaching Services.

Susan Baker, B.Sc.,RHN, RNCP is a registered nutritional consultant who supports individuals on their path to optimal healing through nutrition consultations, with a special interest in digestion and food sensitivities.

Linda Dessau, the Self-Care Coach, is the author of "The Everyday Self-Care Workbook". To receive one of her free monthly newsletters, subscribe at http://www.genuinecoaching.com/newsletter.html

custom home cleaning Wilmette ..
In The News:

Unlike robotaxi competitors, Tensor focuses on consumer-owned self-driving cars that adapt to highways and urban roads with full redundancy systems for safety.
Medicare scams cost $54 billion in 2024 as fraudsters target beneficiaries with fake calls demanding payments and personal information to steal benefits.
Scammers create fake Evite invitations that mimic legitimate event emails, requiring users to verify senders and use antivirus software for protection.
The new Apple Watch hypertension feature passively monitors blood pressure patterns over 30 days using sensors to detect chronic high blood pressure signs.
Chrome extension spyware disguised as a free VPN service highlights security risks after it captured private browsing data from trusted sites.
New research shows how fatty acids in cooking oil can safely dissolve and recover silver from circuit boards without harmful chemicals or environmental damage.
The Fox News AI newsletter gives you information on the latest AI technology advancements, and about the challenges and opportunities AI presents now and for the future.
Anthropic investigates alarming AI abuse case where hacker automated entire cybercrime campaign using Claude, stealing sensitive data from defense and healthcare firms.
TikTok, Meta and YouTube restrict Charlie Kirk shooting videos with age gates and warnings while X faces criticism for allowing continued circulation.
Cybercriminals use fake troubleshooting websites to trick Mac users into running terminal commands that install Shamos malware through ClickFix tactics.
San Francisco startup Fable launches Showrunner, an AI platform dubbed the 'Netflix of AI' that generates animated episodes from text descriptions with Amazon support.
Apple raised iPhone prices for some models despite receiving tariff relief from President Donald Trump, with the new lineup starting at $799 for the base model.
A two-story 3D concrete printed home in Western Australia demonstrates faster construction methods that could reshape American housing amid rising costs.
Credit scores remain important during retirement for insurance rates and housing applications, while seniors become prime targets for identity theft and financial scams.
Scammers now send unexpected packages with QR codes that redirect victims to fraudulent websites or download malicious software to steal sensitive information.
Meeting AI tools record private conversations alongside work discussions, creating privacy risks that can be managed with proper settings and awareness.
Hotel privacy concerns are valid but rare, with methods to detect hidden tech using smartphone flashlights, mirror tests and scanning apps.
Improve your Wi-Fi speed and reliability with 10 simple router optimization tips that don't require special apps or expensive subscriptions.
A Columbia University breach exposed names, Social Security numbers and academic records of nearly 869,000 people, with notifications beginning in August.
Rental car drivers use AI-powered apps like Proofr to protect themselves from unfair damage fees as major companies deploy automated inspection tools.
Fox News' AI newsletter brings you the latest on technology advancements around artificial intelligence.
OnTrac data breach between April 13-15, 2025, exposed personal information of over 40,000 people including Social Security numbers and medical records.
A woman named Wika announces her engagement to an AI chatbot sparking worldwide debate about virtual relationships and technology.
The notorious people search site National Public Data relaunches despite a previous breach affecting 3 billion individuals, raising fresh privacy concerns.
Revolutionary TRAUMAGEL gel controls life-threatening bleeding from gunshot wounds and traumatic injuries, helping first responders prevent prehospital deaths.

A Heart Healthy Diet Makeover

Heart Disease remains the number one cause of death in... Read More

What?s Causing Your Energy Drain?

This is such a busy time of year, isn't it?... Read More

Fruit for Breakfast ? The Secret to a Healthy Life

Do you want more energy? How about more of the... Read More

Guidelines to a Healthy Diet

The American Heart Association recommends that you eat a variety... Read More

Aging Gracefully with the Aid of Various Nutrients

During the past thirty years there has been a steadily... Read More

Essential Fatty Acids (EFAs)

Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More

5 Tips To Lower Your Cholesterol

Cholesterol has been around for thousands of years. It's a... Read More

How to Use Flax Seed

You can eat whole flax seeds but you need to... Read More

How To Treat and Prevent Low Carb Diet Headaches

Strict "no carb" phases of low carb diets have developed... Read More

Must Have List Of Foods That Lower Cholesterol

Cholesterol is present in our bodies by one of two... Read More

The Danger of Curbing Hunger Artificially

Unhealthy eating is a harmful problem in America, and contrary... Read More

How To Prevent Hypoglycemia

Today's tip is on hypoglycemia (low blood sugar).Hypoglycemia affects both... Read More

How to Stop Bad Breath In 4 Refreshing Steps

OK, no more excuses. Here's how to stop making everyone... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

3 Important Differences Between White Bread and Whole Wheat

For any kid who grew up eating doughy, thick Wonder... Read More

Functional Foods: What They Are And How They Work

In the brain, a typical protein can live for approximately... Read More

Nutrition Tips to Improve Fat Loss

Incorporating these fat loss tips will improve your nutrition program.... Read More

Green Tea and Your Health

Green tea has been used as for medical remedies in... Read More

Surprise! Many Fats, Even Some Saturated Fats Can Actually Be Good for You

I'll preface this article by saying that it will help... Read More

Eggs For Balance

The egg, the symbol of birth, of life and, therefore,... Read More

Do You Know Your Bodys ph And Its Relation To Your Health

Do you know your ph? By getting ph strips at... Read More

Death, Aging, Rejuvenation (Part 2)

DeathDeath. Why it happens? Why do we die? Why do... Read More

Eliminate Sugar and Lose Weight

If you want to lose weight, there is one thing... Read More

How to Have Great Sex - Nutrition and Foods That Create Passion

Is the thrill gone? Has the thrill gone out of... Read More

Balanced Diet: Know More on Healthy and Nutritional Balanced Diet!

In this fast paced world, good nutrition may sound very... Read More

same day cleaning service Morton Grove ..