List of Slowly Digestable Carbs

In recent years, carbohydrates have been cast as the enemy in the struggle to maintain a healthy weight, with an abundance of food companies proclaiming their products "low-carb" or "carb-free." But carbs are a vital element of a healthful diet, providing the body with the energy it needs to function properly. The key is choosing slowly digestible carbs that keep you feeling satiated, rather than reaching for refined or sugary carbs that trigger your appetite.

Fruits and Veggies

An apple a day helps keep hunger at bay.

The majority of carbohydrates are found in plant-based foods, and fruits and vegetables are among the healthiest slow-digesting variety. Some fruits that take a long time to digest while boasting numerous vitamins and minerals are apples, mangoes, bananas, strawberries and cherries. (You can reap similar benefits by drinking sugar-free, all-natural fruit beverages.) Many fruits contain acid as well as fiber, which together, form an ideal nutritional combination to slow digestion. Meanwhile, slowly digestible veggies include artichokes, asparagus and celery, plus raw carrots and broccoli. For those who prefer cooked rather than raw veggies, try preparing them using heart-healthy olive or canola oil for added health benefits.

Whole Grains

Whole wheat pasta leaves you feeling fuller longer than the refined variety.

Whole grains are chock full of fiber and vitamins that will leave you feeling satiated longer than refined grains. Whole grains have a tough outer layer that's harder to break down to digest the starchy interior. This fibrous fare not only keeps you feeling full, but also helps lower cholesterol and keeps the digestive tract functioning regularly. Excellent whole grain picks include brown rice, seven-grain bread, whole wheat pastas and old-fashioned oatmeal, as well as increasingly marketed grains such as quinoa and bulgur.

Legumes

Add black-eyed peas to your meals for an excellent source of slowly digestible fiber plus protein.

Legumes such as beans and lentils are ideal types of slow carbs, as they also provide healthy protein sources. Like other slowly digested carbohydrates, legumes are high in fiber, keeping you full for longer, and may help lower cholesterol and blood pressure levels. Opt for high-fiber legumes such as black-eyed peas, black beans, chick peas and cannelloni beans instead of starchy sides such as potatoes to slow digestion and keep blood sugar levels stable. Some research indicates that a fiber-rich diet containing beans may even lower the risk of diabetes, heart disease and certain cancers.