Staying in control of type 2 diabetes often means being mindful about the amount of carbohydrates (carbs) you eat. But not all carbs are the same. You may have noticed that some types of carbs can cause your blood sugar to spike, while others tend to have a steadier effect. Carbs that take longer for your body to break down are sometimes referred to as slow-releasing carbs.

These slow-releasing carbs can be especially helpful for people with diabetes because they provide fiber, vitamins, and minerals without a sharp rise and fall in your blood sugar. Continue reading to learn more about slow-releasing carbs and how to add them to a balanced diet.

What Are Slow-Release Carbs?

Carbs are a type of nutrient in food that gives your body most of its energy. They include foods with sugar, starch, and fiber. To better understand slow-releasing carbs, it’s important to learn how your body breaks down and uses carbs in the food you eat.

When your body digests carbs, they’re broken down into glucose, which is absorbed into your bloodstream. The amount of carbs you eat or drink affects your blood glucose (sugar) levels. Raising blood sugar levels triggers your pancreas to release insulin, which allows the cells in your body to use glucose for energy. In general, the more carbs you eat or drink, the higher your blood sugar levels will rise.

However, not all carbs affect blood sugar levels the same. The glycemic index (GI) is a scale that measures how quickly different foods raise your blood sugar.

Glycemic Index

The glycemic index is a scale that goes from 0 to 100. The higher the number, the faster a food causes a spike in blood sugar. For example, pure glucose has a GI of 100. The slowest-digesting carbs will have a lower GI score on the scale.

High GI foods have a score of 70 or higher. These foods are made of simple carbs that are easily digested and are more likely to spike your blood sugar. Examples of fast-release carbs with a high GI score include:

• White bread
• Potatoes
• White rice
• Sugar
• Juice
• Full-sugar soda and other sugary drinks
• Snacks with added sugar
• Processed foods
• Candy
• Breakfast cereals and instant oatmeal with added sugar

Low GI foods generally have a score of less than 55. These foods contain complex carbohydrates that break down more slowly in the digestive system. Since complex carbs take longer to digest, they’re also less likely to cause a spike in blood sugar levels. Low GI foods with complex carbs increase your blood sugar levels more slowly over time. That’s why they’re also known as slow-releasing carbs.

What Are Examples of Slow-Releasing Carbs?

Knowing which foods count as slow-releasing carbohydrates makes it easier to plan snacks and meals that don’t spike your blood sugar. Here are some everyday examples of slow-releasing carbs:

• Whole grains — Including brown rice, barley, cracked wheat (bulgar), quinoa, oatmeal, popcorn, and foods made with whole wheat flour
• Legumes — Including lentils, black beans, red beans, pinto beans, lima beans, chickpeas, and peanuts
• Nonstarchy vegetables — Including broccoli, spinach, carrots, peppers, leafy greens, and cucumber
• Fruits — Including apples, oranges, grapefruit, pears, peaches, and berries

Compared to fast-release carbs, these foods are typically higher in essential nutrients your body needs, such as fiber, vitamins, and minerals.

Slow-Releasing Carbs Are Part of a Balanced Diet

After being diagnosed with diabetes, you may have heard that carbohydrates are bad for you. While carbohydrates have the biggest impact on your blood sugar, you don’t have to cut them completely from your diet. In fact, slow-releasing carbs are often nutrient-dense and healthy foods that can play an important role in a diet for people with diabetes.

Your diet can be a powerful tool for managing your diabetes. The key to a diabetes-friendly diet is balance. Combining carbohydrates with other nutrients — like fiber, protein, and healthy fats — helps to slow down how carbohydrates are digested and absorbed into the bloodstream.

Fiber

Choosing carbs high in fiber can also help slow down how quickly glucose is absorbed. Fiber is a type of complex carbohydrate that’s difficult for your body to break down. High-fiber foods can help regulate your blood sugar and keep you feeling full for longer. Additionally, fiber can help manage cholesterol levels and improve gut health.

Many slow-release carbs are also good sources of fiber, including many fruits and vegetables, oats, and legumes.

Protein

Eating protein can help you stay full longer and is important to maintaining muscle and bone strength. Legumes are an example of food that’s a good source of protein and slow carbs. Other sources of protein include lean meats, fish, and low-fat dairy products.

Healthy Fats

Healthy fats are another part of a balanced diet when eaten in moderation. Including unsaturated fats in your diet can support heart health and help slow down blood sugar spikes when combined with carbohydrates. Examples of foods with healthy fats include:

• Olive oil
• Canola oil
• Avocado
• Nut butters
• Fish and shellfish
• Flaxseed

It’s important to remember that even though fats can be a healthy addition to your diet, even healthy fats are high in calories. So keep portion size in mind when eating healthy fats.

Is the Slow-Carb Diet Good for Diabetics?

Research shows that a slow-carb diet can support better blood sugar control, weight management, and blood pressure in people with prediabetes and type 2 diabetes. However, there isn’t one diet that’s recommended over others for people with diabetes. The American Diabetes Association recommends that a lower-carbohydrate eating plan can be healthy for people with diabetes. When you do eat carbs, choosing slow-carb options can be a healthy choice.

A healthy diet can differ from person to person based on their personal preferences and health needs. Working with a healthcare provider or registered dietitian can help you create a personalized eating plan that balances carbs with other key nutrients that support your long-term health goals.

Adding Slow-Releasing Carbs in Your Diet

In general, slow-releasing carbs are often found in minimally processed, whole foods. Many foods that are higher in fiber or fats tend to also be slow-releasing carbs.

You can also use the glycemic index as a helpful tool to find foods that will prevent large spikes in your blood sugar levels. Since high-GI foods can make it more difficult to manage diabetes, adding more low-GI, slow-releasing carbs can help you take control.

Remember that even if you’re eating a meal with slow-releasing carbs, portion size still matters. The more carbs you eat — even slow-releasing carbs — the higher your blood sugar can go. More carbohydrates also mean more calories, which can impact your weight management goals.

Swaps for Slow-Releasing Carbs

Adding more slow-release carbs into your diet doesn’t have to be complicated. A few simple swaps can help you eat fewer fast-release carbs and more slow-release carbs that can support your goals.

Some swaps only involve a small adjustment in your meal plan. Instead of eating white bread, try a whole-grain bread. Another easy swap is brown rice or quinoa for white rice. Whole wheat pasta instead of white or refined pasta can also make a difference. For breakfast, you can replace instant oatmeal with steel-cut oats, which have a lower GI compared to highly processed instant oatmeal. If you are going to choose the instant kind, make sure it doesn’t contain added sugar.

When it comes to drinks, try eating whole fruit instead of a glass of fruit juice. Choose sugar-free drinks, like water or unsweetened iced tea, over full-sugar sodas. For snacks, eat fewer highly processed chips and cookies. Instead, add more nutrient-dense snacks with slow-releasing carbs, like nuts or roasted chickpeas.

You don’t need to stop eating carbs to manage your diabetes. Instead, a few healthy choices can help you meet your health goals while still enjoying the foods you love.

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