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When we talk about carbohydrates, we have to keep in mind that not all carbohydrates are equal. Different foods contain different types of carbohydrates, the health effects of which vary considerably. There are two types of carbohydrates: whole carbohydrates and refined carbohydrates. Whole carbohydrates are not processed and contain naturally occurring fibers in foods. On the other hand, refined carbohydrates are processed and the natural fiber is eliminated. Dark green leafy vegetables, fresh fruits, legumes, potatoes and other whole grains are common examples of whole carbohydrates. These foods are healthy and can be eaten. In addition, refined carbohydrates include sugary drinks, soft drinks, baked goods, sweet products, pastries, white bread, white pasta, white rice and others. Regular consumption of refined carbohydrates is associated with several health problems, such as obesity, type 2 diabetes, and hypertension.
Celeb's health coach, Luke Coutinho, suggests that we follow a diet that is low in carbohydrates and not in fat, because fats are an essential nutrient and should not be eliminated completely. It is important that the body functions properly and without it we could not live. Fats provide us with energy and also allow other nutrients to do their work. When we talk about "healthy fats," the reason we call them healthy is because of monounsaturated and polyunsaturated fats. They are healthy because they help maintain a healthy heart, they help lower LDL cholesterol, which clogs the arteries. They also have beneficial effects on insulin levels and blood sugar, thus reducing the risk of type 2 diabetes. Therefore, we should not hesitate to eat healthy fats.
Read also: Keto Diet: These 7 fats should be included in your diet Keto
Include these 5 essential fats in your diet right now:
1. cheese:
The cheese is incredibly nutritious and a healthy fat. It is an excellent source of calcium, protein, vitamin B12, phosphorus and selenium, and contains other nutrients and vitamins. Cheese, like other high-fat dairy products, also contains strong fatty acids that have several health benefits, including reduced risk of type 2 diabetes.
2 eggs:
Eggs are rich in protein. A single boiled egg contains about 5.3 grams of fat and only 78 calories. The yellow also contains vitamin B and D, choline, which promotes the proper functioning of the liver, brain, nerves and muscles.
3. olive oil:
Olive oil is a healthy original fat. It helps reduce the risk of heart disease, cancer and diabetes. For additional benefits, choose extra virgin olive oil because it is extracted by natural methods and does not require a lot of treatment. Although moderation is the key when you consume it.
Read also: Which fats to consume and why
4. fish:
Known as brain food, fish is an excellent source of healthy fat. Your brain is mainly made up of fats, so you must consume them to stay fit and healthy. Oily fish such as salmon are also an excellent source of omega-3 fatty acids.
5. Greek yoghurt:
Greek yogurt is an excellent source of fat. The benefits include weight loss, promoting vaginal health, maintaining the healthy intestinal system, increasing bone density, regulating blood pressure, boosting immunity, Helping the digestive system and promoting thyroid function.
Some benefits of eating a high fat diet:
- Mental clarity
- Prevents diseases
- More energy
- Slower aging
- Beneficial for intestinal health
- Stop thirst for food
- Weightloss
Read also: hurry up! This super food can help you lose those extra pounds
Disclaimer: This content, including tips, provides generic information only. It is not in any way a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.
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