10 Feb Slow-digesting carbs: What’s the difference?

Carbohydrates are an essential part of our diet that provide instant energy and can be found in a wide variety of sources. Some of these sources are better than others, however. 

Carbohydrates are given an index number based on the Glycemic Index (GI) scale that sheds light on the rate at which glucose enters the bloodstream due to the intake of a specific carbohydrate. A lower number on this scale denotes a slower release of energy, which can point to longer feelings of satiation and numerous health benefits. 

For reference, pure glucose has a Glycemic Index score of 100 due to its instant action release into the bloodstream. Next, carbs whose score falls below 55 are ranked as “low GI foods” and can potentially work to sustain blood glucose levels. 

One example of a slow-release carbohydrate is quinoa. This carbohydrate was originally found in South America and is a great source of protein and other nutrients. Quinoa has a GI score of 53 and can be widely applied to many different types of meals and recipes. 

Many vegetables and beans register a GI score under the 55 marker and also come packaged with a number of vitamins and minerals that can aid nutrition in a number of other ways. In addition, plant-based milk alternatives frequently boast a GI score less than 55 and can accompany breakfast and smoothie options as well. 

Muesli is another slow-release carb that does not garner frequent attention in the grocery store. It often is confused with granola, however, this combination of fruits, seeds, and grains traditionally contains fewer sugars than granola. This can be an easy breakfast option and can help maintain feelings of satiation throughout your day beginning in the morning. Combining this with milk, plant-based milk, fruit, or other healthy adjuncts can create a wonderful meal in and of itself. 

Slow-release carbohydrates can help those with diabetes maintain blood glucose levels and not see any spikes that could cause complications. 

https://www.medicalnewstoday.com/articles/325586#quinoa

https://www.healthspan.co.uk/advice/the-impact-of-slow-release-carbs-on-daily-energy-levels

https://www.healthline.com/health/food-nutrition/muesli-benefits#What-Is-Muesli,-Anyway?

https://www.livestrong.com/article/84650-list-slow-digestible-carbs/