Posts Tagged ‘Trans Fats’

What are the building blocks of a healthy and nutritious diet?

Thursday, August 20th, 2009

So your looking to eat healthy? Well one fo the best ways to get started is to get the balance of carbs,(carbohydrates), proteins and fats right first. The reason is, these are the essential foundations of any diet plan and everything from there is just a question of balance and adjusting to suit your likes and dislikes.

With around 4 calories being produced by one gram of protein it is not suprising that we are encouraged to eat plenty of protein rich foods such as eggs and dairy products (which of course also contain fats), red meats fish and steaks.

When looking at carbs like protein we find that calorifically around 1g of carbohydrate will produce about 4 calories of energy. However when comparing carbs it is much harder as they are more complex and in addition to being food in nature than can also be found in food that is manufactured.

Carbohydrates which are found in nature include rice,some pulses (such as beans),potato’s in various different guises, and oatmeal but this is just the tip of the iceberg a wider range of man made carbs are found in cookies, candies, and cakes plus a whole slew of other processed foods.

I am guessing you have probably worked out by now that I was saving the best (or worst in this case until last) .That’s right a single gram of fat creates a massive 225% more energy at 9 calories (that’s more than twice the amount of protein and carbohydrate). Is it that simple?

But of course as I am sure you know there is more than one type of fat they are classed as good fats (mono unsaturated fats and poly unsaturated fats) and bad fats (saturated fats) and the less widely know very bad (trans fats or trans fatty acids to give then their full name)

To maintain a healthy body you need to get a balance of all 3 of these in equal proportion but avoiding large amounts or unsaturated fats and avoid when at all possible all tran fats.

If you choose to have a diet which has a high level of fat or indeed a high level of carbohydrate (especially man made carbs) you increase your chances dramatically to having problems with your weight.If you continue this way may end up extremely obese or as doctors use the term morbidly obese.

Since fat has substancially more calories per gram than both protein & carbohydrates, just ensure the bulk of your diet is a balance of the first two food groups with some healthy fats thrown in for good measure.

We will examine the different types of fat individually.

Mono Unsaturated Fatty Acids (MUFA’s).. Mono unsaturated fats are found at room temperature normally in the form of vegetable oils,nuts and seeds.

Polyunsaturated Fatty Acids (Polyunsaturated Fats):- These are are most commonly found in vegetable oils, fish and seafood. They are liquid or soft at room temperature.Omega-3 and omega-6 fatty acids are types of Polyunsaturated fats and are considered essential fatty acids because our bodies need them but don’t make them, thus they must be obtained through the diet. Some times referred to as PUFA’s.

Saturated Fats (Saturated Fatty Acids) are usually solid at room temperature and are found mainly in foods from animal sources like meat, dairy products and butter. Some vegetable oils such as coconut, palm kernel and palm oil are also full of saturated fatty acids.

Trans Fats (TFA’s):- These are manufactured vegetable oils which have been specially processed to become solid at room temperature by the addition of hydrogen. You may have heard them called hydrogenated or partially hydrogenated oils or fats. They have been used in some margarines,junk foods and processed snacks which the manufacturers claim enhances their flavor and shelf life.

A guide is if it comes from a plant it is usually better for you than if it came from animal. Animal fats are found in butter, pastry and shortening as saturated fat. But fats from plants such as Olive Oil, sun flower oil and some margarines (read the label) are unsaturated fats. Unsaturated fat is better for you but will still make you fat.

Just remember when it comes to eating healthy keep the balance right

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Understanding Fats and carbohydrates and their role in a healthy diet

Sunday, August 9th, 2009

In recent times it would give the impression that fats and carbohydrates have both gotten a bad rap. First it was fat that was the culprit in all dietary ills, and low fat diets were all the rage. Then the two switched places, with carbohydrates being the bad guys and fat reigning supreme.

Both fats and carbohydrates play an important role in nutrition, and both are vital to a healthy diet. It would be impossible and unwise to remove all fat from the diet, since fat is important for the production of energy, and for carrying valuable fat soluble vitamins like vitamin D, vitamin E and vitamin K, throughout the body. In addition, fat plays a very important role in regulating various bodily functions.

Even though some fat is essential to a healthy body, too much fat can be harmful. Excessive levels of dietary fats have been implicated in heart disease, stroke, high cholesterol levels and even some cancers. Most nutritionists suggest limiting daily fat intake to less than 20% of calories, although taking that level lower than 10% is not recommended.

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 related diseases. In addition, many long-term chronic problems, such as obesity, are associated with high levels of dietary fats.

Food labels do make the complex process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that include them. In general, trans fats are found mainly in processed foods. When limiting your daily intake of fat and cholesterol, it is good to have an understanding of nutritional labels. This government mandated labels could be a huge help to those who take the time to read and be aware of them.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many vital 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.

Keeping saturated fats and trans fats to a minimum is important to a healthy diet. Trans fats, which are solid at room temperature, are most often found in highly processed foods like cookies, cakes and other baked goods. In addition, trans fats are often found in fried foods and in salty snacks like potato chips. While these foods are fine in moderation, it is best to avoid large quantities of such snacks.

As with many products, less is often more when it comes to choosing foods rich in carbohydrates. For example, less refined whole grain bread is generally more nutritious than white bread, which has gone through a greater amount of refining. That is because the refining process tends to decrease nutrient content over time.

Of course, there are some elements in the diet that should be limited. Two of these elements are sugar and salt. Most Americans consume too much salt and sugar, and this has led to epidemics of obesity, diabetes, heart disease and other ills. Limiting sugar and salt, while choosing good fats and unrefined carbohydrates, is a great way to make the most of the nutritional value of the foods you eat.

There’s a lot to understand about Fats and carbohydrates. We were able to provide you with some of the facts above, but there is still plenty more to write about in subsequent articles.

Nishanth Reddy, is an author and publisher of many health related websites. For more information on how to choose healthy diet visit Healthy Diet

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10 Easy Tips to Eat Your Way to Lower Cholesterol This Month

Wednesday, July 29th, 2009

So you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can get started with today.

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as “healthy” and LDL as “lousy.” HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “may help lower cholesterol.”)

7. Use the grill. If you’re going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy, wasn’t it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!

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More information on cholesterol is available at www.healthandfinesse.com

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High Protein Diet – Opposite to a Low Carb Diet?

Monday, July 27th, 2009

High protein diets are usually associated with low carbohydrates, even though people who have high protein requirements, like professional body builders, are not advised to go on a low carb diet. Protein is one of the most important nutrients necessary for health. The body uses it to build muscle, replenish cells, keep the blood in optimum condition, and basically to keep the body operating smoothly. If done properly, a high protein diet will keep you strong, healthy, and happy.

A high protein diet can provoke weight loss, as several studies have indicated. Proteins are composed of amino acids, and science has shown that if your amino acids are deficient, you are prone to a number of health problems, including obesity. If you concentrate on protein-rich foods and minimize your intake of refined food that have a high carbohydrate and sugar content, after a while, your body will enter into a state called ketosis. Instead of burning carbohydrates as fuel, the body will turn to fat as its primary source of energy. Simply put, the less carbs you have in your body to burn, the more fat your body will use to give you the energy you need to live from day to day.

In addition, it has been proven that eating protein-rich foods leaves you feeling full longer and you will find that you are much less inclined to snack or go on an eating binge. This is because your blood sugar and insulin levels are kept within the normal range you’ll be keeping undue hunger at arm’s length.

Going on a high protein diet does not mean, however, that you are free to gorge on any and every type of protein. You would do well to avoid fried foods dripping in oil or margarine-smothered products. The reason for this is because these foods contain so-called trans-fats and other bad oils and fats that can lead to clogged arteries and heart disease. However, there is a wealth of other types of fatty, protein rich foods that are quite nutritious.

As is common knowledge, meat is an excellent source of protein. Pork and beef contain ample amounts of this nutrient. But if you are concerned about fat, you should limit your portions of dishes containing meat. On the other hand, there is no need to worry about oils and fats if you eat fish and other seafood. Aside from being rich in protein, they contain essential fatty acids that improve your blood cholesterol levels and help prevent ailments like stroke and coronary artery disease. So you need not have any qualms about indulging your appetite at a seafood buffet – most of them can do no harm, only good.

Many plant products also have a rich amount of protein in them. Soy-based produce like tofu and soy milk are suitable for those trying to lose weight on a high protein regimen. So are pulses and beans. Not only are they protein-rich, they are usually low-fat and low-carbohydrate as well.

There have been concerns that a diet rich in protein can have adverse health effects. Some health experts claim that too much protein can deplete the body’s calcium supply and lead to diseases like osteoporosis. Another concern is that the kidneys are forced to deal with more byproducts, thus lessening their efficiency. And there are indications that too much protein increases uric acid levels, which can lead to gout or kidney stones. However, the jury is still out on whether protein is the major culprit in these conditions. More, longer-term research is needed to determine this although there are also many studies that are being conducted to explore these problems, their extent, and their possible resolutions.

A high protein diet may not be for everyone, but for a vast number of people, it not only helps them in their weight loss efforts, it keeps them healthy, too! If you are considering going on this diet, always remember your limits and stick to the rules. It’s possible to modify it a little bit in various ways (such as reducing the intake of saturated fats) to suit your personal taste, but don’t deviate from the “main course.” Choose your protein sources wisely, don’t forget to exercise, don’t be a glutton (it’s one of the seven deadly sins, after all) and just watch the pounds melt away.

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Carb-club.com provides you with information on all kinds of issues like high protein diet and diets like the Atkins diet, the South Beach diet, the Zone diet, and more. Come take a look at www.carb-club.com/

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