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Carbohydrates

Carbohydrates

What To Eat

Not all carbs are created equal.

There are many different types of carbohydrate-containing foods, and they vary greatly in their health effects.
Although carbs are often referred to as “simple” vs “complex,” I personally find “whole” vs “refined” to make more sense.
Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs have been processed and had the natural fiber stripped out.
Examples of whole carbs include some vegetables, whole fruit, legumes, potatoes, and whole grains. These foods are generally healthy.
On the other hand, refined carbs include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice, and others.
Numerous studies show that refined carbohydrate consumption is associated with health problems like obesity and type 2 diabetes. They tend to cause major spikes in blood sugar levels, which leads to a subsequent crash that can trigger hunger and cravings for more high-carb foods.
This is the “blood sugar roller coaster” that many people are familiar with.
Refined carbohydrate foods are usually also lacking in essential nutrients. In other words, they are “empty” calories.
The added sugars are another story altogether, they are the absolute worst carbohydrates and linked to all sorts of chronic diseases.
Healthy Fats

Healthy Fats

What To Eat

Fats are an important part of the diet, but not all fats have the same effects on health.

 
While good fats can actually lower cholesterol levels, boost brain function and support satiety, filling up on unhealthy fats can contribute to chronic disease and weight gain.
A good rule of thumb is to steer clear of highly-processed fats that are pumped full of additives and unhealthy ingredients. Refined vegetable oils, processed meats and snack foods like chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs.
 
Conversely, the key for finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fats. Avocados, full-fat dairy, olive oil and fatty fish and meat are just a few foods with healthy fats that can help benefit your health.
 

>> >> Extract from https://draxe.com/nutrition/healthy-fats/

Protein

Protein

What To Eat

Protein is a source of energy but its main role in the body is growth and repair.

It helps in the formation of muscles, hair, nails, skin and organs, such as the heart, kidneys and liver. We all contain a significant amount of protein. For example, a 76kg man is made up of 12kg of protein (16%).
Which foods contain protein?
Protein is made up of 20 amino acids, some of which our body can make and others we have to obtain from food. Protein is found in both animal and plant foods.
  1. Animal sources: meat, fish, chicken, eggs, milk, cheese and yoghurt.
  2. Plant sources: soy protein (such as soy beans, tofu and soy milk), grains (quinoa, oats, barley, etc), nuts and pulses (dried beans, peas and lentils).
All animal foods, as well as two plant sources -soy protein and quinoa – provide all the necessary amino acids required by the body for good health and these are called essential amino acids.  All other plant-based sources of protein lack one or more of the amino acids we need to obtain from our food. People who do not eat any animal products (vegans) should include a variety of plant sources of protein every day to ensure they obtain all the essential amino acids.
>> Extract from article in https://nutritionfoundation.org.nz/