With their high fat, high protein and low carbohydrate content, nuts and seeds are slow digesting foods. For example, walnuts, almonds, pistachios, pine nuts, hazelnuts and cashews all rank under 25 on the GI, while sesame, amaranth, squash, sunflower and sprouted seeds are under Peanut butter is a slow digesting carb, as are unsweetened pastes and butters made from low-GI nuts.
LDL cholesterol is associated with the risk of stroke and heart disease, a major cause of mortality in diabetics. Low-glycemic foods have been shown to reduce total LDL cholesterol. A study systematically reviewed 28 trials on the effects of low GI diets on blood lipids. A condition known as fetal macrosomia causes a newborn to be born significantly larger than average. It happens in woman who develop high blood sugar levels during pregnancy, even if they are not diabetic. A study, published in the journal Medicine in , found that a low-glycemic diet reduced the risk of macrosomia by a significant amount.
Read More : Low-Glycemic Desserts. Nutrition Nutrition Basics Carbs. Reviewed by Sylvie Tremblay, MSc. Sylvie Tremblay, MSc. This can lead to acid re-flux or heartburn. Besides, alcohol inflames the stomach lining; thus impairing certain enzymes and preventing nutrients from being absorbed. Mint is soothing to the stomach.
But, people with slow digestion should skip it, as it dissolves the digestive juices further. Also, mint relaxes the sphincter muscle, which closes off the stomach from the esophagus. This can cause stomach acid to pour back into the esophagus, causing heartburn. Use mint with the more warming spices like ginger, cinnamon and cardamom.
You need calcium in your diet and dairy products are a great source. But, for the lactose intolerant, these can cause diarrhea, gas and abdominal bloating. Fiber-rich corn is good, but it also contains cellulose. Which is a type of fiber that humans cannot break down easily, because we lack a necessary enzyme. Thus, it makes the digestion sluggish. These beverages relax the esophageal sphincter, which keeps stomach acid confined to the stomach. But they also can act as diuretics, which can lead to diarrhea and cramping.
This slow release can help you to feel full for longer. The site Precision Nutrition conducted an interesting review looking at whey protein and casein protein. Both protein types come from milk — but whey is digested quickly, casein digestion is slower. They found that the faster digesting protein was more powerful for muscle development. On the other hand, slow release protein has been linked to repairing damaged tissue and muscles. It is a particularly common choice before bed, giving your body the resources it needs to optimally repair while you sleep.
Slow release protein may also decrease muscle breakdown while you sleep also called muscle catabolism. Slow releasing sources of protein can help repair tissues and muscle.
The foods below are all options for slow releasing protein — ones that you can easily include in your diet. Many of the entries include estimations of digestion time the full list can be found here. These are approximations only and are best used as a rough guide. Greek yogurt is a great source of protein and most of that protein is casein. As such, it is a good slow digesting source. Greek yogurt is produced through straining.
This process makes it more protein-dense than most other types of yogurt. It also gives it a thicker texture, making it more satisfying to eat. The yogurt is also a perfect snack, simply because it is easy to consume.
Many different recipes use Greek yogurt too, often because of its creaminess. Skyr is an alternative to Greek yogurt, with many similarities. The production techniques are a little different. For many people, skyr is more appealing. But, this is less intense than with Greek yogurt.
Cottage cheese is especially powerful as a slow digesting protein source, more so than Greek yogurt or skyr. This is because making cottage cheese involves separating out the fast digesting whey. Cottage cheese is also very popular as a snack, partly because it is so mild.
It can be combined with many different ingredients and flavors. Hard cheeses all contain significant levels of casein, making them good choices. Their digestion time is considerably longer than cottage cheese too. However, the exact amount of protein varies from one type to another, as does the amount of casein.
Just skip the ricotta which is hardly a hard cheese anyway. This is true for low-fat and fat-free versions of milk, along with full fat. We recommend using full fat wherever possible. It can even promote weight loss and may reduce diabetes risk. The fat content can slow digestion too. You can get similar effects from many types of meat. This type of protein is digested a little faster than casein protein, but slower than protein from grains or legumes.
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