Understanding Fats and Carbs
Fats and carbohydrates are two building blocks of a
healthy diet, but many people do not understand their role in proper nutrition.
While the daily intake of fats and oils should be limited, these elements are
still a vital part of the diet. The key is to make smart choices when it comes
to fats and oils. That means substituting saturated fats with unsaturated fats,
and using healthier, lighter oils in cooking.
Let’s look at the role fats and oils play in the diet.
Fats are necessary for supplying energy to the body. In addition, fats supply
essential fatty acids and act as carriers for fat soluble vitamins like vitamin
A, vitamin D, vitamin E, vitamin K and the carotenoids. In addition, fats have
an important role to play as building blocks for various tissues and membranes,
and they also play a key role in regulating numerous bodily functions.
Dietary fat is available from a variety of plant and
animal sources, and most diets do contain adequate amounts of fat. Most
nutrition experts recommend keeping the intake of fat to less than 20% of
calories, but studies have shown that severely limiting fat intake can be
dangerous. Extreme low fat diets should only be undertaking with a doctor’s
approval and oversight.
The type and amount of fat in the diet makes all the
difference. A diet high in saturated fats, trans fats and cholesterol has been
associated with a variety of ills, including heart disease, stroke and other
associated diseases. In addition, many long term chronic problems, such as
obesity, are associated with high levels of dietary fats.
The greatest risk of complications from excessive fat
intake appears to lie with saturated fats and trans fats (fats that are solid at
room temperature). One of the best ways to keep levels of saturated fat low is
to limit the amount of animal fats that are consumed. These animal based fats
include meats like bacon and sausage, as well as butter and ice cream. Dietary
cholesterol can be limited by watching the consumption of eggs, organ meats and
other foods high in cholesterol.
Food labels do make the complicated process of choosing
the right fats somewhat easier. For instance, trans fats will be listed on the
ingredient list of foods that contain them. In general, trans fats are found
mainly in processed foods.
Some fats, such as polyunsaturated fats and
monounsaturated fats, are better choices for healthy eating. Examples of these
fats include canola oil and olive oil. Cooking with these lighter oils can be a
big step toward a healthier diet. Polyunsaturated and monounsaturated fats are
liquid at room temperature, and they have been found to have heart protecting
qualities.
Many types of fish have also been found to be sources of
good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3’s
have been found to promote good health, and they may even lower cholesterol
levels.
Carbohydrates are an important part of a healthy diet as
well, and carbs are necessary for providing energy and many essential
nutrients. Carbohydrates are found in fruits and vegetables, in grains and in
milk and dairy products. It is important to choose carbohydrates carefully,
however, since not all are equally healthy.
When choosing breads and cereal, for instance, try to
select those made with whole grains, while avoiding the more highly refined
varieties. It is also important to limit the intake of sugars, such as soda,
candy and highly processed baked goods. Consuming large amounts of such high
calorie, low nutrient foods, can make it very difficult to stay on a healthy
diet without gaining weight.
Most Americans tend to have too much of certain elements
in their diet. Sugar is one such element and salt is the other. While a basic
level of sodium in the form of salt is important to proper nutrition, most
people consume too much salt in their daily diet. Excess salt consumption can
lead to water retention, high blood pressure and other complications. Choosing
low sodium foods, and limiting the use of the salt shaker, can go a long way
toward cutting levels of excess salt in the diet.
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