Fast Carbs and Slow Carbs

 

Carbohydrate is one of the most important nutrients and main source of energy of our body. It is very difficult, if not impossible to take a meal without carbohydrate. Most of the foods (rice, bread, fruits, vegetables, milk and what not) contain carbohydrate as a major share. Source of our instant energy is carbohydrate.

 

Carbohydrate is necessary for body to function properly. But if you are fat and have grown some fat around your belly, you need to be careful about your carbohydrate intake. Overweight persons and those who have type 2 diabetics, should restrict certain type of carbohydrates (Fast Carbohydrate) in their food list. Let me discuss the types of carbohydrate here.

 

Slow Carbohydrate: Slow Carbohydrate is the one which breaks slowly and create energy at a regular speed. One very important role of this slow carbs is that they keep your blood sugar stable, and if you want to be in fat-burning zone throughout the day, stable blood sugar level is what you want to have.

 

If you want to pursue slow carb diet, then you should follow some tips so that it can be easy to stick to the process. Slow carb foods take more time to be converted into energy that is why it promotes weight loss. A trial ran on some people showed more than 85% of them lost on an average of 8.6 pounds by consuming slow carb diet.

 

Here I have described some easy way to follow slow carb

  • Follow slow carb diet foods 6 days every week. You can include lean meat, beans, veggie, sugar pasta, rice, bread, cheese etc.
  • Do not do any experiment, stick to some few meals and have it repeatedly. Particularly you can take same few foods in your breakfast and lunch. Complete your eating with a default meals.
  • Start your breakfast with protein. When you take protein rich foods your body gets some energy but in slow process.
  • If you are a fruit lover at the same time you want to flatten your belly, please, do not take fruit within two hours of doing exercise. If you do this then your body will turn this fruit into fat while eating too much of it.
  • Distribute a day as a cheat day on which you can eat whatever you want to eat. On this day, you are free from any restriction. This opportunity will help you to get rid of the boredom you were going through the whole week.

 

Fast Carbohydrate

Fast carbohydrate is the one which takes less time to break down the foods. They also produce energy very quickly. Fast carbs trigger your body to release an Insulin. Though the one of the main function of insulin is to  pull the sugars from your bloods into the cells for energy, excessive insulin (triggered because of intake of fast carbs) works to store the extra carbs as fat.

 

So if you are planning to lose fat or suffering from Diabetics, then slow carb is the one you have to look for. Let's discuss talk about this.

 

Fast carbs break very fast and increase the sugar level in blood. When there is a rise in sugar level and body understands that it cannot take all the energy that is producing at a faster rate. So it secretes insulin, which will turn down speed the metabolism. Insulin also direct body to store that extra energy to store as fat cells, which is the last thing you want. Now which are the slow carbs and which are the fast carbs, you need to know.

 

Table sugar, sweet fruits, white pasta, white bread, white rice, fries and dessert are fast carb, while brown rice, wheat bread, salads and fruits (not much sweet) are the slow carb.

 

Now how you can determine which carbs you are eating!

Check whether you have much sugar in that carb. Sugar breaks very fast. If your carb contain good amount of sugar then it is one side of fast carb. Another thing is that if the food contains good amount of fiber, then it would not be a fast carb. Whole grain foods are rather very slow carbs. Wheat is originally is a slow carb. But when it is crushed in the mill, and cover is removed to contain only the white portion, it may look good, but it loses its fibrous structure. So it turns to a fast carb.

 

How to identify which carbs you are eating?

Many carbs are not as distinct as to be termed as fast or slow carb. They are sometime in between those two. There exists an index, Glycemic index, which is really very helpful to identify a carb as fast or slow.

 

Glycemic index

Glycemic index is a ranking system which tells how fast or slow is a food containing carbohydrate comparing to pure glucose. Pure glucose is the fastest carbohydrate. So if Glycemic index of a food is 90, it means this is 90% as fast as glucose. So the fast carbs are those which have a Glycemic index of higher values. Low carbs are the one with loser values. So the scale of the index is from 1 to 100.
Now here is a short list, now you may check the Glycemic index of your favorite foods. To check the full list, go to my page on Glycemic index.

 

Glycemic Index.

Food

Glycemic Index

Food

Glycemic Index

Food

Glycemic Index

Rice pasta, brown

92

Baked Potato

85

Cornflakes

83

Instant Potato

83

Rice Crispy

82

Waffles

76

Doughnut

76

Potato, mashed

70

Whole meal bread

69

Croissant

67

Wafer biscuits

65

Potato, steamed

65

Table sugar (Sucrose)

65

Macaroni cheese

64

Ice-cream

61

Potato, tinned

61

Pizza, cheese

60

Rice, white

58

Rice, wild

57

Potato, new

57

Potato, boiled

56

Rice, brown

55

Popcorn

55

Pound cake

54

Bananas

54

Sweet potato

54

Multi grain bread

48

Rice, parboiled

48

Rice, instant

46

Carrot juice

45

Macaroni

45

Spaghetti, white

41

Snickers bar

40

Carrots, cooked

39

Fettuccine

32

Whole milk

27

Pearl barley

25

Milk, chocolate

43

Peanuts

15

Broccoli

15

Cauliflower

15

Snow peas

15

Spinach

15

Tomatoes

15

Zucchini

15

 

Glycemic Load - more important index

Though it is good to know Glycemic Index of a food before you take it, but actually in many cases Glycemic load gives you better information of the food you are you are concerned of, where Glycemic index may provide you misleading information. HOW? Let me explain. Glycemic index actually means how fast the carbohydrate is. But if the food contains very less amount of carbohydrate then certainly effect will be very less. So when you see Glycemic index of a food is high, it is actually not Glycemic index of the food, it is GI of the carbohydrate of that food only. But Glycemic Load (GL) is calculated on per serving of that food. So if GL per serving is high, it will certainly affect your glucose level, if you take at least one serving. For more info and full list, check my page on Glycemic Load.

 

Glycemic load.

 

Food

Glycemic Load

( per serving)

Cornflakes

21.06

Ice-cream

7.93

Macaroni cheese

32.64

Popcorn

7.92

Potato, boiled

15.66

Potato, mashed

14.8

Potato, new

11.97

Pound cake

15.12

Potato, sweet

17.08

Rice, Jasmine

45.78

Rice, boiled, white

23.04

Rice, instant, boiled

19.32

Rice, long grain

22.96

Spaghetti, white

 

Waffles

9.88

Whole meal bread

9.23

Milk, whole

3.24

 

Start eating LOW GI foods

From now on you can start eating more fruits and vegetable, since most fruits and vegetables are of low GI. Also most of the legumes are low GI. Then always look for whole grain foods. Most of the cases we take white bread or cereals in breakfast. These two are high GI foods, so try to avoid them. Some cereals are low GI, if you have to eat cereals, check whether it is high GI or low GI. Crackers, cookies, rolls or pastries - do we really need to eat them? They are all high GI foods. If you are seriously thinking about your health and looking for losing some fat off your body, avoid those foods.

 

Difference between Fast Carbs and Slow Carbs

 

Lack of enough knowledge many dieters often try to cut carbohydrates option from their diet completely which may be very wrong thinking. If anyone thinks, cutting carbohydrates portion from his diet altogether can really help to lose weight significantly is not true at all. Because, whenever you get back to your typical foods habit after some time, soon you will probably get back there where you started. So it may be able to make sense to you that carbohydrates are not barrier to lose weight, rather improper use of it indeed.

 

However, there are basically two types of carbs. One is called fast carbs and another is called slow carbs. So having proper knowledge of both types may help you maintain a good fitness level as well as help you to build muscle as well.

 

Though carbs are considered as a source of energy, yet there are some difference between both carbs fast and slow. So if there is derived any problem in understanding both of  them well by you, then my writing which is going on this issue may be able to give you some clear concepts about the issues  “slow and fast carbs”.

 

The difference between Fast and Slow Carbs

 

The differences between fast and slow carbs discussed below-

Anyways, before going into the discussion in detail, the most important thing I would like to discuss with you is about glycemic index.

 

What is Glycemic Index?

 

Glycemic index usually shows how rapidly carbohydrates in a certain food raises body blood sugar. So the difference between fast and slow cabs lies here. Since, it is though that the carbohydrates which slowly raises blood sugar is healthier than what does it reverse. In this regard, it is important to know which food has higher GI and which are not, especially, as you are on a diet.

 

What are Fast Carbs?

 

When the carbs break down in sugar very rapidly after being digested is called fast carbs. Since, Fast carbs are  able to raise your blood sugar very rapidly than that of by slow carbs, reasonably, these types of carbs have high rate of GI) glycemic index. Hence, it may be suitable if fast carbs foods are eaten after any exercise or workout as they have the ability to trigger restoring energy very fast in the body. But, be care about eating too many fast carbs foods. Because, eating too many fast carbs foods may have a link to trigger weight gain and welcome any type of health complexity like- diabetes.

Here are some fast carbs like- White bread, Sugar, Crackers, Popcorn, White rice, Pretzels. Corn flakes, Pasta. . Etc.

 

What are Slow Carbs?

 

Slow carbs are just opposite of fast carbs. These types of carbs have a lower rate on the glycemic index (GI).That means; they slowly break down into sugar when they are digested than fast carbs do. These types of carbs have the ability to give body energy supply for longer for period of time instead of giving it so quickly, which is completely dissimilar to fast carbs so that they raise blood sugar so slowly. Hence, eating these type of carbs rarely can contribute to triggering weight gain, which is usually inverse of fast carb. On the other side, one good thing about these type of carbs is that you may get enough of fiber in these types of slow carbs foods as well. You know, fiber is very important to act against fat gaining and at the same time very useful in losing weight as well. There some list of some slow carbs foods given below –

 

  • Raw Leafy vegetables
  • Beans
  • Legumes
  • Citrus fruits
  • Berries etc.

 

Here at the end, I would like to give a message that both fat can be beneficial factor for your weight loss approach if you possess the Knowledge how to utilize them in proper way. So gathering knowledge is very important to know how both type of carbs affect your body including metabolism process as well. Another important thing is to find the way out you can combine these types of carbs with other compounds in your diet to help weight loss attempt be successful.

 

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