Is peanut butter a slow burning carb?

Nuts and nut butter contain very few carbohydrates, and because of their high fiber, protein and healthy fat content, these carbohydrates are digested at a very slow pace.

healthyeating.sfgate.com - List of Slow-Release Carbohydrate Foods - Healthy Eating | SF Gate

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Most breads, white rice, breakfast cereals, white potatoes, soft drinks and baked goods contain carbohydrates that are quickly broken down into sugars. Quick-release carbs cause a sharp and rapid rise in your blood sugar levels, increasing your risk of putting on weight and getting type 2 diabetes. Slow-release carbs on the other hand are healthier options to keep your blood sugar levels more stable between meals and help you feel more satiated so that you can reach and maintain a healthy weight and prevent chronic diseases.

Non-Starchy Vegetables

All non-starchy vegetables contain slow-release carbohydrates. Good examples of non-starchy vegetables include spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions and asparagus. Eat some at each of your meals to get the healthy kind of carbohydrates that will provide you with a slow but steady supply of energy for hours following your meal. Getting more non-starchy veggies is as simple as adding spinach, mushrooms and tomatoes to your morning omelet, preparing a big salad of leafy greens for lunch, snacking on carrot and celery sticks and accompanying your dinner with stir-fried broccoli, red bell pepper and onions. Some starchy vegetables, especially white potatoes, contain quick-release carbohydrates.

Fresh Fruits

Most fruits have a low to moderate glycemic index, the best tool to determine whether a food contains slow- or quick-release carbohydrates. If you want to eat only the most slowly released carbohydrates to minimize variations in your blood sugar levels, avoid tropical fruits, such as papaya, mango and pineapple. Instead, go for berries, melons, cherries, apples, plums and pears. Consume whole or cut up fruit that's minimally processed. Fruit juices, dried fruits and canned fruits are all quick-release carbs.

Sweet Potatoes

Although white potatoes contain carbohydrates that can rapidly increase your blood sugar levels, sweet potatoes make a good slow-release carb substitute. Serve baked sweet potatoes, mashed sweet potatoes or homemade sweet potato fries to accompany your meals instead of high glycemic white potatoes.

Nuts and Nut Butter

Nuts and nut butter contain very few carbohydrates, and because of their high fiber, protein and healthy fat content, these carbohydrates are digested at a very slow pace. Adding a few walnuts to a salad, snacking on a handful of macadamia nuts or spreading almond butter on slices of fruits are good options to make you feel fuller and energized until your next meal. Avoid sugar-coated and chocolate-covered nuts and stick to natural nut butter that does not contain any added sweeteners.

Steel-Cut Oats and Quinoa

Most breakfast cereals -- not only the sugary ones but even the sugar-free types such as oat rings, cornflakes and puffed cereals -- have a high glycemic index. To replace your daily bowl of breakfast cereals with slow-release carbohydrates, choose steel-cut oats or quinoa instead. Cook them following the instructions on the package and serve them with other low-glycemic foods, such as milk, plain yogurt, berries, nuts or nut butter.

Bundling Up Quick-Release Carbs

Does a shot of ACV break a fast?

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Does dietary fiber really cancel out carbs?

Fiber does not affect your blood sugar levels. Fiber is a type of carbohydrate that your body can't digest, so you should subtract the grams of fiber from the total carbohydrate. On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count.

dtc.ucsf.edu - Understanding Fiber - Diabetes Education Online - UCSF

On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count. But because fiber is a type of carbohydrate that your body can’t digest, it does not affect your blood sugar levels. You should subtract the grams of fiber from the total carbohydrate.

Here’s the best advice about fiber:

For people with diabetes that are treated with insulin, getting the most accurate carbohydrate count may help control blood sugars better. To summarize – you need to take the total amount of carbohydrate in a serving MINUS the carbohydrate in the fiber.

Now, let’s practice using the sample food label:

Locate the total carbohydrate in one serving. You will see that the total carbohydrate is 10 grams.

The dietary fiber is 5 grams per serving.

Count this product as 5 grams of carbohydrate (10 grams total carbohydrate minus 5 grams dietary fiber equals 5 grams of carbohydrate).

Self-assessment Quiz

Self assessment quizzes are available for topics covered in this website. To find out how much you have learned about Understanding Carbohydrates, take our self assessment quiz when you have completed this section. The quiz is multiple choice. Please choose the single best answer to each question. At the end of the quiz, your score will display. If your score is over 70% correct, you are doing very well. If your score is less than 70%, you can return to this section and review the information.

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