Eating Better: Choosing Higher Quality Carbs, Proteins, and Fats

Why Carbohydrates Matter

Smart Meter Fires and Explosions
I eat mostly lentils now because this is about the third time I have had some really neg symptoms but did not know what to do. Primary and Secondary sources. Nutrition and Fitness Central. Obesity, body fat distribution, insulin sensitivity and islet beta-cell function as explanations for metabolic diversity. I have been trying to start my 7 year old on the GAPS diet to try to figure out her problem with milk, possibly gluten and how it may be connected to her facial tics. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. January 11, at 5:

Get smart. Sign up for our email newsletter.

Carb Confusion

The better carbs for most people are unprocessed or minimally processed whole foods that contain natural sugars, like fructose in fruit or lactose in milk. Added sugars supply calories but few or no nutrients , Gerbstadt says. The Nutrition Facts section on food labels can help you sort the good carbs from the bad carbs.

The line that says Dietary Fiber tells you the total amount of fiber in the food, per serving. Dietary fiber is the amount of carbohydrate that is indigestible and will likely pass through the intestinal tract without being absorbed.

Those grams come from the lactose milk sugars not from added sweeteners. To get an idea of how many grams of sugar on the label come from added sugars — such as high fructose corn syrup or white or brown sugar -- check the list of ingredients on the label. See if any of those sweeteners are in the top three or four ingredients. Ingredients are listed in order of quantity, so the bulk of most food is made up of the first few ingredients.

The category "other carbohydrate" represents the digestible carbohydrate that is not considered a sugar natural or otherwise. If you look on the ingredient label, the sugar alcohols are listed as lactitol, mannitol, maltitol, sorbitol , xylitol, and others. So which is it? Are carbs good or bad?

The short answer is that they are both. We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels.

We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Why Carbohydrates Matter In September , the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. There is only one way to get fiber -- eat plant foods.

Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control. Men aged 50 or younger should get 38 grams of fiber a day. Women aged 50 or younger should get 25 grams of fiber a day.

Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day. Women over aged 50 should get 21 grams of fiber a day.

Other oils that are great for toppings or cooking are coconut and olive oil. Both of these oils provide a great source of healthy fats, and a broad range of uses for food. And unlike MCT Oil, these oils can be used for frying and sautéing food. Coconut oil is more stable than olive oil, so it is the better choice for using at high temperatures. The benefit that these two oils bring to your vegan ketogenic diet food list, is their ability to provide vibrancy with flavor.

While MCT Oil can provide a more potent shot of healthy fat, it can also bring with it a taste that can be hard to handle if not masked, whereas coconut and olive oil are both pleasurable to consume. The vegetables that you should keep stocked on your ketogenic diet food list are leafy greens like kale, collard greens, spinach, swiss chard, and others of the same family.

These vegetables, mixed with avocados and keto friendly oils listed below will help you stay vibrant from proper vitamin intake, while also helping you maintain a low-carb lifestyle. The avocado is the hallmark of healthy fats from fruits yes, avocados are a fruit. It is also capable of being used in every meal of the day, pairing well with salads. Did we mention that guacamole is incredible?

Avocados are considered a superfood, because of the research that suggests they help lower cholesterol, and even ward off cancer! We at Keys to Ketosis believe that your biggest challenge with this iteration of the Ketogenic Diet will be maintaining the correct amounts of vitamins and proper amounts of protein. There are plenty of healthy fat sources out there that are not derived from animal products.

The vegan ketogenic diet food list that we have procured is simply the tip of the iceberg. Our article on Exogenous ketones that will assist you in burning fat while maintaining your diet! I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet.

Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet! Cronometer is a good way to track things. I said, without trying to be rude.

High-Quality Carbohydrates (Think Antioxidants)