From reading the magazines in the checkout line, it seems to me that fats and carbohydrates are getting a bad rap.
First, everybody told us it was fat that was the culprit in all our dietary ills, and low fat diets became all the rage and carbs were our friends.
Then the two switched places, with carbohydrates being the bad guys and fat wearing the white hat.
As with most extreme, and popular, solutions, the truth lies somewhere in the middle.
First, you must realize there is no such thing as a bad food, or bad nutrient, only bad dietary choices.
While there may be some foods which are naturally better for you than others, there is no reason that all foods cannot be enjoyed in moderation. After all, the most successful diet is not one that you can follow for a day, a week or even a year. On the contrary, the only successful diet and nutrition program is one that you will be able to follow for a lifetime...and be healthy as a result of following it.
When it comes to "good" nutrition and nutrients, both fats and carbohydrates play important roles, and both are important to a healthy diet. It would be impossible and unwise to eliminate 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 vital role in regulating various bodily functions.
While it is true that 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 types of cancer. Most nutritionists recommend limiting daily fat intake to less than 20% of calories, although a level lower than 10% is not recommended.
Of course not all fats are created equal, and some fats are more harmful than others.
Saturated fats and trans fats are generally understood to be more harmful in the diet than polyunsaturated and monounsaturated fats. These lighter fats, like canola oil and olive oil, should be the choices for cooking to create a healthier diet.
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 generally not a problem when eaten in moderation, it is best to avoid large quantities of such snacks, and a good idea to avoid them altogether if possible.
One additional word here about good fats - yes there are such things, and one of the most powerful of these are the so called omega-3 fatty acids. These fats are most often found in fish, and they have shown great promise in preventing and even reversing heart disease and high cholesterol levels.
When limiting your daily intake of fat and cholesterol, it is good to have an understanding of nutritional labels.
These government mandated labels can be a huge help to those who take the time to read and understand them. Not only do nutritional labels provide valuable information on calories, fat content and sodium, but they provide valuable information about the most important vitamins and minerals contained in the product as well.
Like fats, carbohydrates are found in a variety of different foods, some healthier than other. For instance, both Twinkies and whole wheat bread are sources of carbohydrates, but while one can form the basis of a healthy diet, the other is best used as an occasional snack...if eaten at all!
In addition to cereals and breads, carbohydrates are also present in fruits and vegetables and in milk and other dairy products. Carbohydrates and fats are both important to a healthy, varied diet.
As with many products, less is often more when it comes to choosing foods rich in carbohydrates. For instance, the commonly less refined whole grain bread is generally more nutritious than most off-the-shelf white bread which has gone through a greater amount of refining. That is because the refining process tends to reduce nutrient content over time. Foods with refined carbs tend to cause sugar spikes, with excess sugar being stored as fat, while more natural foods tend to allow the body to release and use sugar over a period of time.
Many people wanting to lose weight, or manage it, who do not want to keep track of different forms of carbohydrates, or no desire to give up their favorite foods...many of which often contain refined carbs, will take a carb blocker pill such as Dietrine.
Of course, there are some elements which are neither fat nor carbohydrate in the diet which should be limited. Two of these elements are sugar and salt.
Most Americans consume too much salt and sugar, and this has help lead 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 maximize the nutritional value of the foods you eat.
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