Slow Carb: know the science behind this diet –

If you still don’t know, you will definitely hear about the slow carb diet, also called the low glycemic index diet, soon.

What is the Slow Carb or Slow Carb diet?

Daniela Zuinnutritionist of the Nutrindo Ideals teamexplains that the diet slow carb was created in 2010 by Timothy Ferriss, author of the book The 4-Hour Body. “The eating plan claims to be effective for rapid weight loss and suggests that it is possible to lose body fat by optimizing three factors: diet, exercise and supplementation,” he says.

Similar to the low carb diet, the slow carb diet is based on ingesting few carbohydrates, only those with a low glycemic index: vegetables and whole grains — instead of refined and ultra-processed foods. These should be avoided as much as possible.

Lean proteins and healthy fats round out the rest of the menu.

In simpler terms, a slow-carb, low-glycemic diet is usually high in “good” carbs (like veggies and whole grains) and low in “bad” carbs (like chocolate chip cookies). Lean proteins and healthy fats complete the rest.

It’s a compromise between diets full of protein, which promote satiety, and those loaded with fiber, which are the most nutritious.

But that’s not the whole story. Diet plans that focus on the low glycemic index of foods are tricky: some allow carrots, some don’t. Some say bananas and other fruits are allowed, others say they are not.

What most experts agree on about the slow carb diet, however, is that following it has health benefits beyond weight loss. Here’s what you need to know.

Why is the glycemic index of foods important?

The glycemic index (GI) is a ranking system for carbohydrates based on how much they raise blood glucose levels. It was originally developed for diabetics, but its usefulness grows with our understanding of the impact that blood sugar levels have on hunger. The rise in blood sugar triggers an increase in insulin production. Insulin lowers your blood sugar, which makes you irritable and lethargic. Dropping blood sugar levels can make you hungrier faster.

That is, foods that cause a greater increase in blood glucose have a higher glycemic index. In this sense, it is understandable that the quantity and quality of carbohydrates are the main dietary components that determine insulin secretion and postprandial glycemia. The high glycemic response of the consumption of refined carbohydrates causes determinant effects for many chronic diseases such as diabetes, hypertension, cardiovascular diseases, some types of cancers including overweight and obesity..

“Excessive and recurrent consumption of foods with a high glycemic index represents a health risk. And even those who are not at risk of diabetes benefit from a diet with a low glycemic index, as it prevents different diseases”, says Francisco Tostes, physician working in endocrinology and partner at Nutrindo Ideals.

A source of carbohydrates, bread is usually eliminated from the routine of those who want to lose weight: but is it really necessary? (Yeh Xintong on Unsplash/Disclosure)

How to Balance Blood Sugar Levels on a Slow Carb Diet

Daily exercise helps, as do snacks and regularly spaced meals, but your food choices are key. That’s where low-glycemic slow-carb diet foods come in.

Foods with a glycemic index (GI) below 55 raise blood sugar slightly, while those in the 55-70 range raise it a little more; carbohydrates with a GI of over 70 increase. Low GI foods have a more moderate effect on blood sugar levels, mainly because they slow down digestion – this is why some low GI plans call themselves “slow carbs”.

Several studies show that a low GI meal can be more satisfying than a high GI meal and can help control overeating; some experts speculate that this effect may lead to weight loss. Research also shows that eating a low GI diet can help prevent insulin resistance, which is a likely culprit in the development of diabetes.

Furthermore, since insulin resistance leads to excessive weight gain around the waist, a known risk factor for cardiovascular disease, a diet based on low GI foods may also protect the heart,” says David Katz, MD , director of the Yale Center for Prevention Research.

How to make a slow carb diet work for you

Strictly following a low glycemic diet plan is not easy. For one thing, it’s hard to know what to eat unless you carry an extensive list like ours with you.

For example, according to the index, strangely, sugar has a lower GI (61) than whole grain bread or potatoes. Chocolate cake may have a lower GI than wheat bread, but that doesn’t mean it’s healthier. It is necessary to take into account that the cake also has more fat, sugar and calories and less fiber, for example.

To further complicate matters, glycemic index rankings compare foods based on a set amount of carbs (usually 50 grams), which doesn’t always correlate with normal portion sizes. And when you start combining foods, their effect on blood sugar levels changes.

Before dieting, be alert

Tostes explains that, despite the benefits of consuming foods with a low glycemic index, this approach can be very restrictive and, depending on how it is conducted, especially if done without follow-up, can pose health risks.

“For example, this diet does not recommend the consumption of fruits and, considering the nutritional contribution of vitamins and minerals, it can generate possible deficits of nutrients that are important for the functioning of the human body. Thus, if you are interested in following this diet, you can make some of these recommendations more flexible, such as adding a source of fiber together, such as oat bran or chia seed, when consuming fruit to control the GI”, says the doctor.

Here’s how to reap the maximum benefits of a low-GI slow diet:

Replace as many of the high GI foods in your diet as possible with healthy low GI alternatives.
Add at least one low-GI healthy food to every meal.
Include protein and (good) fats whenever you eat high GI foods.
Choose low-GI whole grains over refined grains whenever possible.
Reduce the blood sugar impact of any food by pairing it with one that has a lower glycemic index. For example, smother waffles (high GI) with blueberries (low GI).
Control portions. Big meals – no matter if they are healthy or junk food – always stimulate a higher blood glucose response than smaller ones.