The Slow-Carb Diet

Slow-Meal Makeovers

Instead of: Instant oatmeal
Try: Old-fashioned oatmeal

Why: The chewiness of old-fashioned oatmeal is largely due to the high percentage of hard, compact starch granules, as well as fiber. These granules are more complicated to break down, and they slow the digestive process. In contrast, much of the starch in instant oatmeal has been presoftened during processing, so it's digested more quickly.

Instead of: Turkey sandwich on whole wheat; baked chips
Try: Turkey on 100 percent stone-ground whole wheat with lettuce, tomato, avocado; cup of tomato soup

Why: Stone-ground whole wheat is coarser, which makes it slightly more difficult to digest (that's a good thing). The avocado provides fat and the tomato soup is acidic. Fat and acid both slow digestion by delaying the rate at which food leaves your stomach.

Instead of: Pretzels
Try: Apple slices with peanut butter

Why: The apples provide fiber and the peanut butter adds fat, both of which slow digestion.

Instead of: Veggie stir-fry with instant white rice
Try: Chicken or tofu stir-fry with vegetables over basmati rice

Why: Like instant oatmeal, instant white rice gets digested very quickly because processing has softened much of the starch granules. Basmati rice is a better choice because the starch granules are more compact. The protein from the chicken or tofu helps slow digestion.

Instead of: Rice pudding
Try: Low-fat frozen yogurt with strawberries

Why: Strawberries add fiber and acid, which slow digestion.