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My dear little cordon bleu, today I would like to talk to you about slow sugars. Yes, you read correctly, slow sugars! You may be wondering what these mysterious sugars are and why they are so important for our bodies. Well, hold on tight, because we are about to embark on a delicious culinary and scientific adventure at the same time!
Slow sugars are a type of carbohydrate that digests slowly and provides a constant and stable source of energy for our body. They can be found in many foods, such as brown rice, legumes, certain fruits and vegetables and even dairy products. They play a vital role in our health, helping to regulate our blood sugar, helping us feel full longer, and even aiding in weight management.
But be careful, just as great French chefs know that it is necessary to balance the flavors in a dish to obtain the best result, it is also important to balance our consumption of slow sugars. Consuming too much can have negative effects on our health, as can not eating enough.
In short, in this article, I will introduce you to the secrets of slow sugars, how to integrate them into your diet and share with you tips from great chefs to make the most of their benefits. So, are you ready to get cooking?
What are slow sugars?
Definition of slow sugars
So, what exactly are slow sugars? Slow sugars, or complex carbohydrates, are made up of long chains of sugar molecules, and take longer to digest. Among them, we find rice, pasta, wholemeal flour or wholemeal bread for example.
How do slow sugars work in our body?
My little secret here is to explain to you in simple terms how slow sugars are processed by our body. They are slowly absorbed by our digestive system. This means they provide a constant and stable release of energy over a longer period of time.
The difference between fast sugars and slow sugars
So how do they differ from quick sugars? Well, these, often touted as the bad sugars, are quickly broken down by our bodies, causing our blood sugar levels to rise rapidly.
The health benefits of slow sugars
The role of slow sugars in the body’s energy
Slow sugars play an essential role in providing energy to our body. It’s a bit like fuel that we give to our machines. But here, the machine is our body!
Slow sugars and the feeling of satiety
A little tip to counter small hunger pangs? Slow sugars! Thanks to their slow digestion, they allow you to have a more lasting feeling of satiety, which avoids snacking between meals.
Slow sugars and weight management
If we’re talking about weight management, slow sugars are our allies. By helping us feel fuller for longer, they can help reduce our overall calorie intake.
Slow sugars and their impact on blood sugar
They are also important for regulating our blood sugar levels. Their slow absorption into the bloodstream means they don’t cause high sugar spikes like fast sugars.
List of foods rich in slow sugars
Cereals and whole grains
We are talking about complete riced’oatsof quinoa and many others. These foods are not only a source of slow sugars, but also fiber.
Legumes
As for legumes, I recommend lentils, chickpeas and red beans. In addition to slow sugars, they provide vegetable proteins.
Fruits and vegetables with a low glycemic index
Fruits and vegetables with a low glycemic index, such as apples, pears and broccoli, are also a good source of slow sugars.
Dairy products and alternatives
Finally, certain dairy products and their substitutes are rich in slow sugars. Think milk, yogurt or cottage cheese.
When to prioritize the consumption of slow sugars?
The ideal time to consume slow sugars
It is during main meals that slow sugars find their place. They will help you last until the next meal without feeling hungry.
Recommended servings of slow sugars
Now how much should we eat? Recommendations vary, but a good rule of thumb is to make sure that slow sugars make up about half of your meal.
How to integrate slow sugars into each meal
And in practical terms, how to integrate slow sugars? For example, you can opt for wholemeal bread for breakfast, a lentil salad for lunch and a portion of brown rice for the evening.
Mistakes to avoid with slow sugars
Received ideas about slow sugars
Like everything else, there are preconceived ideas about slow sugars. One of them is that they make you gain weight. It’s all about moderation and a good balance in diet.
Pitfalls to avoid with foods “rich in slow sugars”
Beware of marketing products claiming to be rich in slow sugars but which also contain a lot of added sugars or fats. Always reading labels is one of my little tips to avoid pitfalls.
Excess slow sugars and their consequences on health
And of course, know that too many slow sugars, like anything in excess, can have a negative impact on our health, particularly if we don’t move enough to burn off this energy. So remember: a balanced consumption of slow sugars, combined with a varied diet and regular physical activity, is the recipe for good health.
