On the South Beach Diet, anything you eat that slows the digestion of sugars in carbs is, by definition, good. Slowing down the digestion of carbs results in your body producing less insulin, and less insulin means a less-dramatic drop in blood sugar, which means less hunger later. Here are three tips for slowing down the digestion of carbs:


Go for fiber-rich foods. There are two types of fiber—soluble and insoluble—and both will help you achieve your weight loss goals. Soluble fiber is found mainly in vegetables, fruits, legumes, barley, oats, and oat bran. It slows down digestion, so food stays in your stomach longer, making you feel satisfied longer. Insoluble fiber is found mainly in wheat, especially in wheat bran and other whole grains. It speeds up the movement of food through your intestines, thereby helping to prevent constipation.


Pair carbs with a bit of good fat. Fat, too, slows the digestion of carbohydrates and makes food tase better, helping you feel satisfied. That's why it's better to have a little olive oil or some low-fat cheese on your bread than it is to eat the bread alone. For the same reason, having a baked potato topped with low-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process of the starch, thereby lessening the amount of insulin that the potato prompts your body to make. Just be sure to stick to good, unsaturated fats and stay away from saturated fats and trans fats. Also, it's important to remember that even good fats are calorie dense and should be consumed judiciously during all phases of the South Beach Diet.


Opt for acidic foods. Acidic foods, such as lemon and vinegar, also slow the digestive process, therefore cutting back on the rise in blood sugar. You can dress salads or vegetables with either one and enjoy the benefit. Even sourdough bread will slow digestion because, although it is not high in fiber, it is acidic.