List of Slow Digesting Carbs

When people eat, probably do not take into account the impact the speed of digestion has on our health. You can find 2 types of carbs : complex and simple. Flavor (or intensity of sweetness) is not the basis of the distinction between complex and simple carbs. Even though the foundation of most carbs is sugar, simple carbohydrates break down quickly and often lack the fibre and nutritional elements that complex carbs contain.

Simple carbohydrates give you a rapid boost of energy, but will leave you sluggish soon as a result of the rapid digestion (that’s what exactly is called the insulin trap).

Complex carbohydrates (called polysaccharides) digest slowly, letting you keep an excellent energy balance. Polysaccharide are starchy carbohydrates that are present in a lot of grains, vegetables and legumes.

Advantages of Eating Slow Digesting Carbs

Since complex carbohydrates take longer to be absorbed, the break down of glucose is slower, as well. The longer it will take for glucose to enter your bloodstream, the more stable your blood sugar levels be. If the body is flooded with tons of glucose at the same time, that extra is stored as glycogen and body fat.

List of Foods With Slow-Digesting Carbs

The following list of slow digesting carbohydrates include a few of the greatest and most plentiful sources of edible complex carbs. Let’s take a look…

Whole wheat pasta is a very good slow digesting carb because it is made from whole grain. To eat more healthy pasta you can make a delicious pasta with pesto or pasta with chicken and mushrooms.

Steel cut oatmeal (as well as Buckwheat, Barley and other whole grains) is not the same as the most popular instant oat meal. Instant oat meal has been highly processed and most of its slow digesting carbohydrates have been removed. Here some ideas for a great breakfast: porridge, these whole meal biscuits or this pancake.

Sweet potatoes are complex carbs providing you a slow spike to your blood glucose over a long period. While regular potatoes contain slow digesting carbs as well, sweet potatoes contain more of them. As the name suggests, they are naturally sweet in flavor, making them a great choice for sweet cravers.

Brown rice is rich of slow digesting carbs, supplying a long lasting feeling of fullness. What about this delicious lentil soup with brown rice?

Black beans, Lentils, Soybean and legumes are slowly digested in the human body and are not just polysaccharides. They have high amounts of fibre that slower digestion. Try out these kidney bean patties or this wonderful Mediterranean style burrito.

Green leafy vegetables like spinach, cauliflower, cabbage and broccoli. I recommend you this spinach ring recipe or this pasta salad with spinaches.

Nuts, figs, raisins and edible seeds or fresh fruit like Blueberries, Apples, Avocados, Apricots, Strawberries, Prunes, Grapefruit are other good carbohydrates to eat.

So…what’s now! Just go ahead and start slowing your carb digestion!!!

List of Low Acid Foods to Reduce Stomach Acid Reflux

Stomach Acid Reducing Foods List

Fruits

Bananas are usually considered to be alkaline. They are a good way to obtain fiber, vitamin B6 and potassium (it’s good for your heart and bones). It is possible to eat them anytime, for a snack or with a meal. In many low acid baking recipes, it is possible to mash them up as an alternative to a fat component (e.g. butter). Apples are a great source of fiber, too. Fiber will help you stay full longer, which often can minimize overeating throughout the day.

More Low acid fruits:

  • Melon
  • Mango

Meats

Skinless chicken is a great low acid diet staple and an excellent source of protein (a 4 oz. portion provides 2/3 of your RDA). While poultry is perfectly fine, deep frying it will undoubtedly trigger heartburn. Salmon contains omega-3 essential fatty acids, which help the heart, joints, and eyes. Additionally, it can protect against some kinds of cancer.

Just like chicken, the best Acid reflux recipes for seafood will reduce or exclude seasoning and spices (don’t forget to skip lemon too). For those who have Acid reflux, the UMMC (University of Mississippi Medical Center) recommends eating fish as well as other lean sources of protein and stay away from smoked, highly processed and pickled fish or meat products, for example sausages and pickled sardines, which can increase acidity.

More lean meats and proteins with low fat content such as:

  • Egg whites or egg substitute

Cereals

Oatmeal is an excellent breakfast alternative for people adhering to a low-acid diet. It’s an excellent source of filling fiber and will help stabilize blood glucose levels. When topping off a hot bowl of oat meal with fresh fruit, be sure you stay away from the ones high in acid (e.g. blueberries and cranberries). Brown rice may be a healthy choice if you’re following a low-acid diet. It’s an excellent source of fiber, which will help regulate the intestine, plus it’s heart healthy and chock full of Vitamin b, which can help maintain your body active.

Nuts

Unlike other nuts like pecans or cashews, almonds are alkaline. The mono unsaturated fat and omega 3 almonds contain may protect your heart plus their high dietary fiber content will make you feel full between meals. Almonds also contain E vitamin, a healthy antioxidant, and also manganese and magnesium. When making low acid recipes use almonds in preference to the other nuts.

Low fat foods such as:

Most vegetables are great for low acid diets as long as they are cooked without a lot of oil.

Whole grains, rice and oats make a great base for any diet and especially acid reducing diets.

Foods to Avoid When You Have Acid Reflux

Avoid tomatoes, onions, most fruit juices, sour cream, fried foods, or any wine or coffee. Staying away from liquor and high-fat pastries like doughnuts, will also improve your condition.

High fat meats like:

  • Marbled beef
  • Fried chicken
  • Bacon

High acid fruits include:

  • The citrus family
  • Oranges
  • Lemons
  • Grapefruit
  • Cranberries

Low acid foods chart

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Most Common Questions About Low Acid Foods:

  • Q. Does milk help acid reflux ?
    A. Milk can only offer temporary comfort for acid reflux sufferers. However, they are no more effective than an ant-acid (as they both contain calcium carbonate). Ant-acids and milk not always cure heartburn, so it may not even give you a short-lived relief. Consuming too much milk to cure acid reflux can affect the enzymes in the stomach eventually leading to worse symptoms.
  • Q. Is yogurt good for acid reflux ?
    A. Yogurt can be great for strengthening the stomach walls and digestive enzymes. It can help with acid reflux because of the pain-relieving properties that so many acid reflux sufferers go through. Plain yogurt is the best. If plain yogurt doesn’t appeal to you, try adding a low-acid fruit to the mix, like bananas.
  • Q. Is ginger good for acid reflux ?
    A. Ginger is great for acid reflux because of its anti-inflammatory properties. Buying ginger in its purest form is the best way to incorporate it for acid reflux and heartburn relief. Take fresh ginger slices, steep them in boiling water, and make yourself a cup of tea. Don’t be tempted to add lemon, as this acid can counteract the pain-fighting remedy.
  • Q. Does drinking water help acid reflux ?
    A. Drinking a copious amount of water during meals can help dilute the stomach acid formed during digestion. By watering down the stomach contents, you are also speeding up the digestion process. If heartburn has already started to occur, drinking water can push the acid down that may have pushed up into the esophagus.
  • Q. Mustard for acid reflux ?
    A. Although some people claim that mustard helps acid reflux, it actually should be avoided. Mustard is a weak acid and vinegar which can further aggravate heartburn symptoms. Although some that believe in natural remedy believe that swallowing a teaspoon during an attack helps, it is all relative. There is no evidence that is neutralizes stomach acid.
  • Q. Are apples good for acid reflux ?
    A. Apples are a low-acid fruit and therefore safe to eat with those that suffers from heartburn. Apple juice, fresh and dried apples are also okay. Cider may be the only apple product that may cause acid indigestion and heartburn, so avoid that.
  • Q. Is vinegar good for acid reflux ?
    A. There is no evidence to concur that vinegar is good for acid reflux. Because stomach acid is the main culprit of heartburn, adding acid to the situation would not improve the pain. By adding more acid to the stomach acid that is already irritating the esophagus, you could potentially damage it more.
  • Q. Are bananas good for acid reflux ?
    A. Eating bananas are a great way to relieve and avoid heartburn symptoms related to acid reflux. Because of their low acid content and their nutritional properties, they are great for your diet and help with the lifestyle change needed to relieve the regularity of symptoms. If you incorporate them into your diet regularly, they will help with the burning sensation of heartburn.
  • Q. Is soy milk good for acid reflux ?
    A. Soy milk has less fat than 1% or 2% of milk, leaving researchers to believe that it does provide some relief for acid reflux. Try substituting all dairy intact with soy alternatives; Keeping a detailed food journal during the week to track your acid reflux occurrences. If the condition improves, stick with it!
  • Q. Are almonds good for acid reflux ?
    A. According to folk and natural remedies, almonds can help acid reflux. It’s recommended to eat five or six and it helps the indigestion and heartburn associated with reflux. Almonds provide great nutrition – carbohydrates, dietary fiber, and protein. Incorporating some into your diet can help!
  • Q. mayonnaise acid reflux
    A. Mayonnaise can make acid reflux symptoms worse. Most fatty foods, cream based sauces, and oils can and will cause heartburn for those that are susceptible. A low-fat alternative can often times lessen symptoms. You don’t have to go without mayo on your favorite sandwiches, just be conscious of the fat and oil content.
  • Q. Are nuts bad for acid reflux ?
    A. No! Walnuts and almonds are great for acid reflux. Eating smaller meals and snacking on nuts in between to keep you full and relieved is an easy and natural way to reduce the pain. It is also a great lifestyle change as most nuts are nutritious and rich in good carbs. Stay away from nuts that are spiced or have artificial flavors.
  • Q. Are eggs bad for acid reflux ?
    A. Eggs do have the potential to aggravate your reflux. They are not great for acid reflux but not horrible either. Preparing your eggs is probably the most important way to avoid aggravation – Do not fry in a lot of butter and oil. Any fried foods have the potential of causing heartburn and discomfort.
  • Q. Are grapes bad for acid reflux ?
    A. Grapes should be consumed only at your discretion. They do prose a medium risk due to the acidity of the fruit. They can be completely fine, but this may be a fruit you want to avoid. They do not have the highest acid content of fruits, by any means, but can still pose a problem.

Other Most Common Questions About Acid Reflux
Below a list of the most common questions from our readers, if you have a question, feel free to contact us, we’ll be happy to help 🙂

  • Q. Where does acid reflux come from ?
    A. Acid reflux comes from acids in the stomach receding into the esophagus, which in turn can cause heartburn, chest pain, difficulty swallowing, regurgitation, dental erosion, and in some cases, asthma.
  • Q. Is acid reflux dangerous ?
    A. During an acid reflux episode, stomach acid hits the esophagus which results in a burning sensation. If left untreated, it can potentially cause damage to the esophagus lining. It can be dangerous if the episodes are frequent and left untreated.
  • Q. How long will acid reflux last ?
    A. Acid reflux can last anywhere from days, months, years. The reason and diet of the person can all contribute to the amount of time the symptoms last. If it can be treated by medication, it can be alleviated. Episodes can be triggered by pregnancy and obesity. In those cases, pressure is applied to the abdomen which causes the acid from the stomach to be pushed up to the esophagus. If you are suffering from a minor case, taking an over-the-counter ant-acid tablet may help.
  • Q. Why am I getting acid reflux ?
    A. There are many reasons a person can get acid reflux. Your diet has a lot to do with the symptoms. Eating acidic foods can trigger episodes, especially if lying down shortly afterwards. Consuming fatty foods, alcohol, and chocolate can trigger acid reflux. Smoking cigarettes may also contribute. If you are obese or pregnant, your stomach contents may be pushed up due to the underlying pressure on your abdomen. If you are adjusting your lifestyle accordingly, and still have frequent acid reflux issues, consult your doctor.
  • Q. Why my acid reflux won’t go away
    A. Adopting lifestyle changes to accommodate your acid reflux is a start. Avoid foods that are highly acidic. Try to stay in an upright position, especially if you have eaten a large amount of food. Stay away from alcohol and carbonated beverages. If you have taken over-the-counter ant-acid or acid blocker tablets and you have been taking them for over a week, consult your doctor. If you have trouble swallowing or you have started vomiting from your acid reflux, you should also see a doctor. Sometimes larger issues can be masked by acid reflux symptoms, so it is best to get checked out.
  • Q. Can acid reflux be cured ?
    A. There is a cure for acid reflux! Maintaining a healthy diet and lifestyle can improve and dissipate the symptoms. For severe cases, your doctor can put you on a medication to control and maintain your condition. If your diet changes, or you go off you medication, it can cause irritation and most likely return.
  • Q. How to get rid of acid reflux naturally
    A. There are a lot of folk and herbal remedies said to work for heartburn and acid reflux. Marshmallow root taken in a capsule or diluting the dried root to make tea is said to help coat the lining of the esophagus, lessening the heartburn symptom. Some even recommend Apple Cider Vinegar in water, but there are no proven facts or studies to back those claims. Reducing portion sizes and not laying down after eating can be a natural and effective way to reduce occurrence. If trying any of these natural remedies, be sure to consult with your doctor. Marshmallow root shouldn’t be taken by those that have diabetes or pregnant and nursing women.
  • Q. What is the acid reflux diet from mayo clinic ?
    A. Mayo Clinic recommends staying away from tomato sauce, alcohol, chocolate, garlic, onion, mint and also fried and fatty foods.
  • Q. What is the difference between heartburn and acid reflux ?
    A. Acid reflux is when acid is regurgitated into the esophagus. It is possible to have acid reflux and not have any pain resulting from it although heartburn can sometimes be the result. Heartburn is the burning sensation, in the chest, of acid eating through the lining of the esophagus. Heartburn is the result of acid reflux taking place.
  • Q. Can stress cause acid reflux ?
    A. Stress can cause acid reflux. When highly stressed, the body manages blood flow differently. The blood flow becomes less in the stomach causing digestion to slow down. When digestion takes longer, it can cause the food to push up against the stomach walls resulting in acid reflux. Eating smaller meals when stressed can help this issue.
  • Q. How to relieve acid reflux pain:
    A. To the pain caused by acid reflux, try eating smaller meals. Avoid acidic foods as this can irritate the esophagus and cause heartburn. Maintain a healthy lifestyle without cigarettes or alcohol. If you already have a case of acid reflux pain, take an anti-acid tablet. Over-the-counter medications can help coat the esophagus lining and can relieve the heartburn associated with acid reflux. If you have symptoms longer than a week, consult with a doctor.
  • Q. How to stop acid reflux at night
    A. To reduce heartburn symptoms and acid reflux at night, eat dinner earlier. Eating before you lay down can cause stomach acid to travel up the esophagus more easily. Remaining upright until you digest your meal will help with symptoms. Sleeping with your head elevated over your chest will also help the occurrence of acid.
  • Q. How to stop acid reflux cough
    A. To stop a cough related to acid reflux, you first need to treat it. Often times the esophagus can spasm which causes shortness of breath or coughing. For chronic suffers with these symptoms, you need to treat your acid reflux with a lifestyle change and medication. Medicines that help coughing associated with a cold don’t help your symptoms directly. Since acid reflux is the cause, treating the reflux is the cure.
  • Q. Will throwing up help acid reflux ?
    A. Throwing up will not help acid reflux; In fact, it will most likely make it worse. Once the stomach acid enters the esophagus, the heartburn can damage the lining. Prolonged vomiting will bring more acid up and can cause further irritation and possible damage. If you are throwing up due to acid reflux issues, talk to your doctor.
  • Q. How to stop an acid reflux attack
    A. Stop an acid reflux attack by drinking water or purchasing over the counter medications. Prilosec OTC and Tums are stomach acid fighters that can make you more comfortable quickly. Drinking water can also help the amount of acid that comes up. Chewing gum is also said to aid attacks because it causes more saliva production which dilutes the acid that results in discomfort.
  • Q. How to get rid of acid reflux in throat
    A. You can get rid of acid reflux in the throat by drinking water that helps the burning of heartburn. Treating the symptoms with dietary and lifestyle changes will also aid in keeping symptoms at bay in the long run. If you chew a piece of gum, it can also help the acid build-up by increasing saliva in the mouth.
  • Q. How to help a baby with acid reflux
    A. When a baby has acid reflux, it can be a challenge to deal with. Make sure that you are burping the baby adequately during each feeding. Do not lay the baby down flat on their back right after the feeding. Position the baby upright in a seat or inclined bassinet so that the stomach pressure is less, reducing heartburn related issues.
  • Q. Does acid reflux cause gas ?
    A. Gas can cause indigestion and acid reflux, or it can be the result of an acid reflux episode. When food is digested slowly, the food sits idly in the stomach creating a lot of gas in the stomach. When bloating occurs as the result, it can put a lot of pressure on the muscle between the stomach and esophagus, causing acid reflux to occur.
  • Q. Can acid reflux cause nausea ?
    A. Nausea can often times be the result of eating an acid reflux “trigger food”. Avoiding these foods can aid in eliminating nausea symptoms. If you are on a medication for acid reflux, consult your doctor as to whether your medication may bring on nausea symptoms.
  • Q. can acid reflux cause coughing ?
    A. Chronic acid reflux sufferers often times have an acid reflux cough. When the stomach acid travels up the esophagus it can sometimes irritate the throat and result in a cough. When the esophagus spasms and you cough, stomach acid can sometimes end up in the lungs.
  • Q. Can acid reflux cause cancer ?
    A. Acid reflux isn’t directly related to cancer. However, leaving acid reflux untreated for a prolonged period of time can cause a condition known as Barrett’s esophagus. Altered or damaged cells in the esophagus have shorter telomeres. When the ending sequences of DNA strands (telomeres) become shorter, studies indicate can make it easier for cancer prone cells to take over.
  • Q. Does acid reflux cause bad breath ?
    A. Yes, some people have bad breath associated with the stomach acid content and food particles that can be brought up by the acid regurgitating into the esophagus and into the throat. The odor-causing bacteria can be kept at bay by brushing teeth or chewing gum. Chewing gum is also a great way to keep the stomach acid down that can be a result of reflux.
  • Q. Can acid reflux cause dizziness ?
    A. Dizziness can be a side effect of acid reflux but this can also be the result of a different condition. Since dizziness, nausea, vomiting and reflux can all be part of a more serious condition, consult your doctor for testing. If you are on a medication for acid reflux, discuss the symptoms with your doctor.
  • Q. Can acid reflux cause stomach pain ?
    A. Stomach pain, from a mild cause to extreme, is typically not directly related to acid reflux. It could be the result of eating a trigger food that aggravates the acid reflux. Evaluate and keep track of what you eat if the stomach pain is continual; eliminate those foods from your diet or consult a physician.
  • Q. Where does acid reflux hurt ?
    A. Acid reflux can hurt but doesn’t always cause symptoms of discomfort. If you do have acid reflux-induced pain it is generally in the chest cavity and the throat. The esophagus generally feels the burning sensation known as heartburn. Some people just have burping and slight regurgitation not resulting in any pain what so ever.

Mediterranean Diet Meal Plan Ideas

So what’s the basic principle that you need to follow for the Mediterranean diet? Basically, the foods that you need to consume are more on veggies and fruits; legumes, nuts and whole grain cereals. Again, olive oil is a staple ingredient which can be used as a salad dressing, for frying or even as a bread condiment.

Meat can be consumed once a month, but the Mediterranean diet revolves around using mostly fish as your main source of protein. The dairy items include cheeses and yogurts. And who doesn’t enjoy a moderate drinking of wine paired with an excellent cheese slice? This is something that the Mediterranean diet lets you enjoy!

Start with a Great Breakfast

Start your day with a dose of zinc, calcium and vitamins A and C. But this does not have to be a boring breakfast. You will surely love yogurt with the nuts and honey. Simply prepare a ripe apricot pitted and halved. Of course, don’t forget 4 tablespoons of Greek or plain yogurt and the honey.

Prepare a tablespoon of roughly chopped pistachios. The preparation is quite simple so it’s so easy and convenient to prepare. Simply get the first half of the apricot and fill it with 2 tablespoons of yogurt and sprinkle it with honey and then with pistachios.

If you want your ordinary yogurt to get a thick texture, you can sift it through a sieve with a coffee filter on. Then put the container with the yogurt in the freezer for about 6 hours before using it.

Follow through Lunch

This time you would be enjoying the pita sandwich filled with Greek salad. For the salad, you would need a table of red wine vinegar and 3 tablespoons of extra virgin live oil. All you have to do is whisk these two in a bowl. Add salt and pepper for seasoning. Then you have to get the other ingredients and mix everything into the bowl. You would need a cup of diced cucumber and a cup of green bell pepper.

Make sure you have 1 ¼ cups of chopped plum or cherry tomatoes, ½ cup of chopped radishes and ½ cup of chopped up Italian parsley. You also need to include 2/3 cup of chopped red onion. And then stir everything in ½ cup of feta cheese. The salad can be done ahead. In fact, it would even be convenient so all you would have to do is put the salad into the pita bread and you’re done.

You can prepare your lunch in just a matter of minutes. As you can see, the Mediterranean Diet focuses on plant food like vegetables. So, your diet is full of antioxidants and immune system boosters. The nuts are there also to provide you with sufficient protein too.

Your Choice of Dinner

You can continue your vegetable theme. Just whisk a teaspoon of Dijon mustard and 2 tablespoons of balsamic vinegar. Gradually add and whisk in a half cup of extra virgin olive oil. Add and stir 3 pressed garlic cloves, a teaspoon of fresh basil and 2 teaspoons fresh thyme, finely chopped into the bowl. Add some salt and pepper to season. Then cover the bowl and chill. In a separate large bowl, toss 2 halved and thinly sliced large red onions and ½ inch strips of red, yellow and orange bell peppers.

Then toss in a pound of ½ inch slices of eggplant, half pound of 1/3 inch thick yellow squash and half pound of 1/3 inch thick zucchini. To season, add a drizzle of coarse salt and pepper. Add the dressing until every part has been coated and place them into 2 large baking sheets for a 35-minute roasting in the 450 degrees preheated oven. With a consistent vegetable and plant food diet, you get to fill your stomach and you get to enjoy your meals too without sacrificing your health.

Mediterranean Diet Food List and Pyramid

If you’re already a veteran follower of the Mediterranean diet, you might be familiar with the traditional healthy Mediterranean diet pyramid. The illustration indicates the food groups and individual food items that you should consume on a monthly, weekly and daily basis.

The pyramid also indicates the importance of getting daily physical activity and getting the daily beverage recommendation of six glasses of water a day. Wine can be taken in moderation; fruits, nuts, legumes and vegetables should be eaten on a daily basis – along with bread, pasta, rice, couscous, polenta, potatoes and other whole-grain foods.

Meat, sweets, eggs, poultry and fish can be consumed monthlyl. Similarly, cheese and yogurt are an important part of the Mediterranean diet.
[Read more…]

What is the Mediterranean Diet ?

The Mediterranean Diet is a lifestyle. And so it’s not merely a set of dos and don’ts especially in relation to your eating habits. To benefit most from it, long time practice is needed. Because of this you have a lot of leeway in following the Mediterranean Diet. In terms of food you can simply have the Mediterranean Diet Pyramid as your guide and you will go a long way.

There are millions of people today who are either overweight or obese. Perhaps it’s the combination of having an unhealthy eating habit and leading a sedentary lifestyle. It’s no wonder why a significant number of diet plans have cropped up over the years.

The history of the Mediterranean diet can be traced back to 1945 when it was publicized by Ancel Keys in Salerno, Italy. However, it was only during the 1990s that the Mediterranean has gained popularity.

The Basic Rules to Follow for the Mediterranean Diet

1. Follow the traditional healthy Mediterranean diet pyramid.
When following the Mediterranean diet, there’s a helpful pyramid illustration which you can use as a reference. On top of the pyramid is meat followed by sweets, eggs, poultry and fish. These should be consumed monthly and weekly. The bottom part of the pyramid includes the food groups which should be consumed on a daily basis which includes cheese, yogurt, olive oil, fruits, beans, legumes, nuts, vegetables, bread, pasta, rice, couscous, polenta and other whole grains and potatoes.

2. The proportions of what you are eating should be just right.
Another rule to follow if you are a proponent of the Mediterranean diet is the proportion of the foods that you are eating. Make sure that your diet consists of 20% protein, 50% carbohydrates and 30% fats.
[Read more…]