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Eat Healthy
Are carbohydrates bad for me?
During the low-carb craze, carbohydrates received a bad rap. However, the body relies on carbohydrates for energy. In fact, carbohydrates are the primary source of energy for our body, and they are the brain's preferred energy source - which might explain that sluggish feeling experienced by many low-carb dieters.
Instead of minimizing carbohydrate intake, individuals should focus on improving the quality of the carbohydrates consumed. While sugar and sweets satisfy our natural desire for sweetness, these carbohydrates contain less nutrition than complex carbohydrates such as whole grain breads, oat bran, whole wheat pasta and brown rice. These complex carbohydrates contain fiber, which slows digestion, helps us feel fuller longer, and may reduce the risk of heart disease.
What is fiber? Why is it so important?
Fiber is a type of carbohydrate found in plant-based foods. However, these types of carbohydrates are not digestible, meaning that they pass through the body without providing energy or calories.
Insoluble fiber, also known as roughage, aids in our digestion. This type of fiber helps prevent constipation and slows down digestions so we feel fuller longer.
Soluble fibers help transport fatty substances from the body. In fact, soluble fiber, which can be found in oat bran, has been proven to lower cholesterol levels and can therefore decrease your risk of heart disease.
The American Dietetic Association recommends consuming 25 to 38 grams of fiber a day. A diet rich in whole fruit and vegetables and whole grains can help you meet this goal. To avoid abdominal distress, increase your fiber intake gradually and consume plenty of water.
What are antioxidants and phytonutrients?
Antioxidants are dietary substances that work to eradicate damaging free radicals from the body. Preventing or repairing free radical damage may reduce the risk of cancer and help boost the immune system. Found in a variety of fruits and vegetables, vitamins A (beta-carotene) and C are well known for their antioxidant properties.
Phytonutrients are a relatively new discovery. Although research continues to evolve, these dietary substances (found in plant-based foods) may boost immunity, slow aging and prevent or reduce risk of many chronic diseases. Stay tuned for developments…in the meantime, load up on fruit and vegetables.
Does low-fat mean a food is healthy?
Not always. Many times when food manufacturers remove fat from a product, additional sugars or other additives are added to provide taste. While low-fat foods can help you reduce your calorie intake, make sure you read the package and know what you are eating.
The type of fat we consume is as, if not more, important as the quantity of fat we consume. For example, saturated fats found in animal products and trans-fats found in certain packaged, processed food items have been linked to cancer and heart disease while mono- or polyunsaturated fats found in plants and omega-3 fatty acids found in certain types of fish and nuts may be beneficial in reducing the risk of heart disease.
Instead of focusing on low-fat foods, try to choose foods that are low in saturated fat and transfat. Naturally low-fat foods such as fruits, vegetables, whole grains, legumes, lean meats and low fat dairy are healthy choices.
How can I get enough calcium if I am lactose intolerant?
Calcium is an important mineral needed for proper growth and development and is the primary component of bones and teeth. Besides its importance in bone health, calcium plays a role in a variety of other body processes including muscle and nerve function and blood clotting.
It may surprise you to know that the Surgeon General estimates that 75 percent of Americans do not get enough calcium. The daily calcium recommendation for men and women ages 19-50 is 1,000 milligrams of calcium daily, the equivalent of about 3 cups of milk.
Dairy products are excellent sources of calcium which is why experts recommend consuming at least three servings a day including milk, yogurt and low-fat cheeses. One cup of milk contains about 300 mg.
Fortunately, there are other good sources of calcium for those that are lactose intolerant or do not consume dairy products. Some juices, soy-based beverages and other foods are now fortified with calcium. Leafy greens, broccoli, sardines, canned salmon, tofu and legumes are also notable calcium sources.
