In recent years, carbohydrates have received a bad rap. The media and lots of fad diets have led people to believe that carbs will plump you up, so banning pasta, rice, and bread will slim you down. That's rubbish. Our brains and muscles need a certain amount of carbs to supply us with the energy to work out and lead our busy lives. And the liver needs carbs to keep its glycogen reserves well stocked. That's one reason why our body craves carbs - especially when we deprive it of them.
But not all carbs are created equal. The various kinds are broken down by our bodies differently and can affect how much food we eat by the rate at which the sugar enters our bloodstream. Here's how it works. There are three simple sugars: glucose, fructose, and galactose. Fructose and galactose must first be converted to glucose in your liver before slowly trickling into your bloodstream. This happens at a very slow rate. Because most carbs in the dairy and fruit category contain these kinds of sugars, they generally keep your energy levels balanced, which essentially will keep you feeling fuller longer between meals.
On the flip side, glucose-rich foods such as bread and pasta bypass the liver and practically sprint into the bloodstream. That's why after eating a slice of white bread, you get a sudden surge of energy. Unfortunately, what quickly goes up must quickly go down, leaving you even more hungry than you were before you ate. One way to slow down this process is to pair the carbs with some protein, such as chicken with your pasta or turkey on wheat bread. My point here? Welcome carbs back to the dinner table, but just make sure they're the right carbs.
Healthy fat is no longer taboo. And that's a good thing because your body can't function without it. Fat is a high source of fuel. One gram of fat is 9 calories, compared to protein and carbs, which are each 4 calories. It also gives texture and flavor to foods and helps us feel content after we eat. In addition, it protects our organs, aids in the development of cell membranes and hormones, and insulates our body's organs. However, it's important that you understand the right kinds of fat your body needs for health and disease prevention.
Unsaturated fats are mostly found in plant sources such as nuts, seeds, vegetable oils, and avocados. They decrease low-density lipoprotein (LDL), also known as the bad cholesterol. (I describe them as artery cleaners to my clients.) They also increase highdensity lipoprotein (HDL), the good cholesterol.
Good-for-you fats slow down the digestion of carbohydrates and their release into your system. As a result, they keep insulin levels lower, so you don't get a sugar rush and crash that leaves you starving. The good fats release the cholecystokinin (CCK) hormone from your stomach, which sends a message to your brain that you're satisfied and don't need to eat more. Without that message, you would continue to chow down even when your stomach is full, and that's a surefire recipe for packing on the pounds. Fats also help your body absorb vitamins such as A, D, E, and K and calcium, and they nourish your skin, hair, nerves, and mucous membranes. That's why going on a no-fat, low-calorie, I'm-justeating- carrots diet makes your hair look parched and brittle and your skin look dry and sallow.
The bad fats are saturated fats, which are in oxidized, hydrogenated, or heat-processed foods. You'll find them in fried foods, margarine, vegetable shortening, and processed items such as cookies, biscuits, and pie crusts. Even foods that seem healthy, such as cereals and granola bars, can have them. Try and stay away from these saturated fats, which are found in full-fat milk, fatty meats, and tropical oils (coconut oil).
The worst kind of saturated fat is trans fat. It's so bad that in the last two years, the FDA has required that all trans fat content be specified on food labels. Some restaurants - even fast food joints - are phasing out their use of trans fats. Trans fats are formed when vegetable oil is converted from a liquid fat to a solid. This lengthens its shelf life so that processed foods can last longer, but it also boosts your risk for heart disease. I've heard experts say that reducing trans fat consumption could prevent up to 1,200 cases of coronary heart disease and save between 250 and 500 lives over the next three years.
The American Heart Association emphasizes that you should eat vegetables, fruits, whole grain/high fiber foods, fat-free and low-fat dairy products, lean meats, and fish, and that you should limit the amount of trans fat, saturated fat, and cholesterol you consume. This is easy to do if you stop munching on food that comes out of a box or a bag.You'll know if something contains trans fats if you see partially hydrogenated and shortening on the ingredient list. Also skip the butter and margarine and cook with olive oil and canola oil.
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