Slow-Carb Diet Foods

Instead of the "low carb" approached espoused by Atkins and others, some nutritionists instead promote what is called a "slow-carb" diet. This refers to foods that have a low glycemic index, resulting a slower and lesser insulin response. The idea is that these foods leave you feeling full longer, and can help control your appetite as well as avoid the cravings that come from an excess of refined sugars and processed grains.

Fruits and Vegetables

Most fresh fruits and vegetables have a low glycemic index, making them suitable for people trying to eat "slow carbs." Whole fruits and vegetables also provide fiber, vitamins, and minerals in addition to their macronutrient content. Some examples of fruits with low glycemic values are cherries, grapefruits, apples, pears, oranges and plums. Good slow-carb vegetables include cooked carrots, asparagus, broccoli, cucumbers, spinach and tomatoes. Most beans also have low glycemic indexes.

Whole Grains

When eating pasta or other grain-based meals, try to eat mostly whole grain products with no added sweeteners. Multigrain and whole-grain breads fit in well with a slow-carb diet, as do other whole grains like rye, barley, wheat and rice. Check online for a given grain's glycemic index to ascertain if it's well-suited to your goals (see Resources).

Foods to Avoid

Keep away from refined sugar, chips, pretzels and most candies. Potatoes, parsnips and rice pasta also have high glycemic indices. Many breakfast cereals have high quantities of sugar, which makes them unsuitable as well.