What are slow carbs and how does the slow carb diet work?

The low-carb diet has become increasingly popular in recent years. In addition to the low-carbohydrate diet, there are also other forms or developments such as the slow-carb diet.

In this article, we will clarify the different types , advantages and possible disadvantages. You will also learn which foods can be used to follow the low-carb approach at breakfast.

What is low carb?

Before we take a closer look at the exact aspects of this diet, it is first necessary to clarify what exactly is meant by it!

Low carb is an abbreviation for "low carbohydrates" and refers to a diet that pays attention to a low consumption of carbohydrates .

While carbohydrates should generally account for 50-60% of the increased calories, this proportion is reduced by a lot with low-carb. It is estimated that the proportion here – depending on the strictness of the diet – is between 10%-40% carbohydrates of the total calories per day . So that enough calories are still consumed, fat is used as an energy source.

At this point, you may be asking yourself: "What are carbohydrates anyway?" These are carbon compounds that consist of so-called chains. These chains can be of different lengths, and depending on the length of these, carbohydrates are also classified. Basically, carbohydrates consist of sugar, but that doesn't automatically mean that carbohydrate-containing foods have to taste sweet – it depends on the way.

The following table gives you an overview of the different types and their chain length.

By the way, low carb is not to be confused with low calorie. A low-carbohydrate diet is not about saving calories, but simply about reducing them to carbohydrates.

These are the benefits of a low-carbohydrate diet

But what are the benefits of the low-carb diet? Proponents swear by the weight-loss diet. But also in the longer term, the diet should offer certain advantages:

One of the theories as to why a low-carb diet is preferable is based on the so-called "Stone Age diet ." Back then, people ate few short-chain carbohydrates but plenty of fat and protein to have enough energy for hunting or gathering. It was not until many years later, due to arable farming, that the diet changed. For example, it is assumed that today's people are still better adapted physically to the Stone Age diet.

The increase in short-chain carbohydrates also causes blood sugar levels to rise sharply after a meal. This leads to energy fluctuations and is especially dangerous for diabetics.

In addition, the increased intake of proteins and fats ensures a long-lasting feeling of satiety .

It is also believed that the body builds up fewer fat reserves when carbohydrate intake is reduced. Because when the carbohydrate store is full, the body stores the excess energy in the form of fat.

Is a low-carb diet bad?

Now that you know about the benefits, you may be wondering if there are any downsides at all. And the answer is yes.

Carbohydrates are valuable sources of fiber . These promote digestion, among other things, by serving as food for your intestinal bacteria, and also increase your feeling of fullness.

So if you do without a large part of the carbohydrates, you may be eating too little fiber and not be able to benefit from the benefits.

Due to the fact that the low-carb approach involves the replacement of carbohydrates with fat, it is also important to pay attention to the fat source! If too much animal fat is consumed in the long term, this can lead to higher mortality.

In addition, a permanent low-carb diet, as with all one-sided diets, can lead to malnutrition.

Slow carb – further development

You could say slow carb, which directly translates to "slow" carbohydrates, but what is meant are the long-chain carbohydrates, i.e. the multiple and multiple sugars. In contrast to low-carb and according to the saying " quality before quantity ", carbohydrates are not generally dispensed with here or a low intake is looked at. Much more attention is paid to the type of carbohydrates.

Long-chain carbohydrates are allowed here. Therefore, foods such as legumes are particularly recommended.

In the original form of slow-carb, it is a diet to be followed over a period of time with the clear goal of weight loss, and not a general diet. Only a very limited number of foods may be eaten, whereby the body does not get all the necessary nutrients.

For this reason, this strict form of the slow-carb diet is not recommended or only after consultation with your doctor.

However, in the "milder" form, where long-chain carbohydrates are preferred, it has its advantages.

The benefits of slow carbs

To understand the positive properties of slow carbs, we must first look at what happens to them in the body:

Once they are absorbed into the body, they are cleaved and then absorbed into the bloodstream. Depending on the length of the chains, this process takes different lengths of time. With long-chain carbohydrates, the body needs its time to crush them. Consequently, the individual sugar particles are absorbed into the blood in smaller amounts and not so quickly. Therefore, blood sugar levels rise more slowly in foods that have a high fiber content, and you stay full for longer.

The glycemic index provides an overview of how carbohydrates affect blood sugar levels. . The lower this is for a food, the slower the blood sugar level rises.

If you follow a slow-carb diet, you will also feel full more quickly. Thus, the fiber contained in the oats, and thus the long carbohydrates, begin to swell and dissolve in the body. This enlarges your stomach in a positive sense and you feel a feeling of satiety.

Low-carb breakfast – How to make it happen

For most, breakfast is the first and therefore the most important meal of the day. After all, a healthy balanced breakfast provides you with nutrients and gives you enough energy for the day!

So what might an ideal low-carb breakfast look like? Ideally, your breakfast will provide you with many vegetable fats such as those contained in flaxseed, nuts, chia seeds, or avocados.

Verival has three products for you in case you follow a low-carb diet! The lower carb oat-based granola contains 60% less carbohydrates than comparable alternatives – and almonds and sesame seeds instead.

Our Grain Free products give your breakfast the extra kick of protein and healthy fatty acids thanks to the high proportion of valuable seeds and grains! In addition, the coconut flakes and figs it contains provide that extra something.

Start the day with healthy carbohydrates

If you follow the slow-carb diet, oats are especially recommended. Due to the high fiber content, you are quickly and sustainably full and have time to concentrate on your work.

Verival offers the right breakfast with oats for every taste: whether creamy porridge with fruit, cereal with ancient grains or crispy granola – there is something for everyone! You will also find gluten-free products or breakfast products without added sugar in our range. This allows you to follow the slow-carb approach ideally.

E in Healthy Slow Carb Recipe

Cooking with few carbohydrates doesn't have to be boring and difficult! You can make our recipe for low-carb pizza yourself in just a few steps. And because oats also contain long-chain fiber, this recipe is also great for those following a slow-carb diet.

Have fun cooking!

Recipe: Sweet low carb breakfast pizza

Sweet low carb breakfast pizza with Verival strawberry chia porridge, Verival seed mix and Verival Sport cereal.

Ingredients

Dough:

• 30g Verival Strawberry Chia Porridge (or shredded oatmeal)
• 30g Verival seed mix (optional: 20g flax seeds + 10g chia seeds)
• 30 g coconut oil or butter (liquid)
• 2 eggs (optional: 3-4 tbsp chia pudding)
• 1 tsp psyllium husks (ground)

Coating:

• 200 g Greek yogurt (optional: 100 g potatoes + 100 g natural yogurt)
• 200 g berries of your choice
• 30 g Verival Sport Muesli (optional: homemade low carb crispy muesli)

Preparation

• Preheat the oven to 250°C and place the pizza stone in it right at the beginning to preheat it as well. Melt the fat in the oven.
• Put the strawberry chia porridge and seed mix in a bowl and pour the liquid fat over it. Mix well and leave for 2-3 minutes.
• In the next step, add the eggs and stir vigorously until everything is well mixed. Finally, fold in the psyllium husks.
• Place a layer of parchment paper on a pizza lifter and grease it. Pour the dough on it and spread it as thinly as possible in the shape of your pizza stone (with me this is round). Now lift the dough onto the hot pizza stone with the pizza lifter and bake the pizza base for about 15 minutes at 230°C under heat until golden brown and crispy.
• Then let the dough cool completely. Meanwhile, you can wash the berries of your choice and cut them into pieces. Once the dough is cold, spread the yogurt evenly over it and finally garnish with berries and cereal.