Fats and carbohydrates have been demonized over the past decade because of their contribution to obesity and heart related diseases. However, not all fats and carbs deserve this ill reputation. Rather, they constitute a very important part of our daily dietary intake and have bountiful health benefits. What is important is to differentiate between the ‘good’ and the ‘bad’ fats and carbs and include the correct ones in your diet to promote your health and assist your weight loss goals too!
Here are the healthy carbohydrates and fats that you should include in your diet:
THE GOOD CARBS
Carbohydrates are essential for normal body functioning as they provide and store energy, provide dietary fiber, help in sparing protein thus conserving the muscle tissue and also regulate blood glucose.Whole/complex/ non refined carbohydrates that have not been processed in any form have great health benefits.
Here are some amazing health benefits of good carbohydrates:
1 . Aid In Digestion
Good carbs are packed with fiber that helps in digestion and keeps your gut in optimal health.
2 . Control Cholesterol Levels
Carb rich sources like lentils and whole grains help in lowering LDL cholesterol and is healthy for your heart
3 . Promote Weight Loss
Recent studies have suggested that ‘Resistant starch’ found in some good carb sources (like cashews, oats, lentils) helps in increasing the body’s ability to burn fat by releasing fatty acids. It also boosts metabolism which is great if you are on a weight loss regime.
4 . Regulate Blood Sugar
Complex carbs are digested slowly and thus release glucose slowly in the blood preventing spikes in blood sugar levels.
5 . Improve Energy Levels
Sustained release of sugar and energy does not cause energy slumps and keeps your energy levels maintained throughout the day.
Sources Of Good Carbs
Whole fruits and vegetables, whole wheat pasta, whole grains like quinoa, barley, oats etc whole legumes like beans, peas, lentils etc. , strawberries, beets, brown rice, nuts and corn.
THE GOOD FATS
Fats that are healthy and required for our body are unsaturated fats. These are of two types- Monounsaturated fatty acids (MUFA) and Polyunsaturated fatty acids (PUFA) (including omega 3 & omega 6 fatty acids).
Here are some amazing health benefits of good fats:
1 . Promote Heart Health
MUFAs and PUFAs help in lowering LDL cholesterol and raising HDL cholesterol thus promoting heart health. Risk of clots formation is also greatly reduced because of omega 3 fatty acids thus preventing stroke and heart attacks.
2 .Fight Inflammation
Omega 3 fatty acids have great anti inflammatory properties and reduce the risk of developing arthritis.
3 . Promote Brain Health
Omega 3 fatty acids consumption has been linked to healthy brain development especially during pregnancy and childhood. Unsaturated fats are known to prevent loss of memory and are also good for your eyesight.
4 . Strengthen Bones And Joints
Unsaturated fats increase the absorption of calcium in the bones, thereby strengthening the joints and bones.
5 . Improve Hair And Skin Health
Omega 3 fatty acids present in good carbs have anti ageing properties and promote skin and hair health.
Sources Of Good Fats
Olives, nuts (almonds, peanuts, macadamia , hazel, cashew) , chia seeds, soya beans, egg yolk, pumpkin seeds, flax seeds, soy milk, tofu, fish, walnuts, sunflower and sesame seeds. Avoid refrigerating or heating unsaturated fats as it may make them devoid of their health benefits.
The bottom line is to always go for whole or real foods instead of processed foods if you want the good and healthy carbs & fats. Anything which says low fat, fat free or diet must be critically scanned for its ingredients. So, stop fearing carbohydrates, fats and do not eliminate them from your diet as they have myriad health benefits and are excellent for long term weight management. Eat Healthy! Stay Happy!