Forego Saturated Fats & Refined Starches
Is all fat bad for me?
For a long time now companies have been promoting and selling ‘LOW FAT’ food items. In some cases those low fat items actually contained more calories than the regular versions. A study conducted by UUJ in Northern Ireland 2013 on two groups of consumers found that the group of people eating the low fat foods, actually put on more weight than the other group, because they had thought the low fat choices, meant they could eat more and overall consume higher amounts of calories. This study proves that the public has misconceptions about fat in 2013. At Educate Weight we feel it’s important in the early developmental stages of life to teach learners, to get away from this notion that all fat is bad, which they may have inadvertently picked up from their friends, siblings, parents or guardians.
Your body needs small amounts of fat to help it work normally. However, some types of fat are healthier than others. There are two main types of fat in food:
1. saturated fat
2. unsaturated fat
Why forgo saturated fat?
Eating a lot of saturated fat can increase the cholesterol in your blood. Cholesterol is a type of fat that your liver makes from the fatty food that you eat. High levels of cholesterol can increase your risk of heart disease, which in turn includes:
- heart attack
- narrowed arteries (Atherosclerosis)
Which foods contain saturated fat?
Saturated fat comes from foods such as
- biscuits, cakes and pastries chocolates and some sweets
- fatty meats and meat products, such as sausages and pies
- full fat milk
- cream, sour cream, crème fraîche and ice cream
- cheese, in particular hard cheese
- some savoury snacks, such as some crisps
Eating less saturated fat
If you do eat foods that contain saturated fat, it’s a good idea to eat less of them.
Here are some handy tips:
- choose lean meat or skinless poultry, instead of fatty meat or meat products
- trim the fat off meat before you cook it
- grill meat or cook it slowly in the oven instead of frying it in butter or oil
- eat less pastry, cakes, biscuits and crisps
- choose foods that are either lower in saturated fat, or foods that do contain unsaturated fat.
Foods that contain unsaturated fat
Olive oil, nuts, avocados, organic salmon
We need these good fats, which we can only get from our diets, so make a few switches today
According to the Northern Ireland Wellness Coach Lisa McManus There are numerous health benefits of good fats see below.
– anti inflammatory
– promote brain health, improve mood & boost memory
– important for hormone health
– can alleviate psoriasis symptoms
– induce a feeling of satiety or satisfaction after meals
– aid in vitamin absorption
– increase energy
– can be a weight loss aid as they help stabilise blood sugars & reduce cravings
REFINED STARCHES (Carbs)
What are refined Starches
Refined Starches are starches that have lost the bran, hull and fibre from the grain during processing, such as white flour, white bread, white pasta, white rice and cereals that contain little to no fibre.
Why forgo refined starches
There are a number of problems associated with eating too many refined starches:
Refined starches (carbs) contain a lot of empty and unsatisfying calories. As these foods do not give your body the nutrients it needs and do not promote satiety (fullness), they actually lead to further carb cravings and overeating.
Many people feel that they are addicted to refined carbs and can’t stop eating them. If you eat them regularly, you are more likely to gain weight and become overweight or obese, which puts you at risk of developing further chronic diseases.
Most people believe that only fat affects their blood cholesterol levels and cardiovascular risk profile, but refined carbs have a big role to play. Eating refined carbs can increase your levels of triglycerides — a type of fat circulating in your blood — these increase your risk of stroke and heart attacks.
Refined carbs also lower your HDL cholesterol levels, these have the role of protecting your arteries from plaque buildup and atherosclerosis.
The large quantities of sugar circulating in your blood after consuming refined carbs can also damage your arteries and make them more prone to becoming clogged.
The high sugar and starch content of refined carbs can rapidly increase your blood sugar levels after a meal. Your pancreas has to work harder to produce enough insulin to control your blood sugar levels. If you have diabetes, your blood sugar levels could easily become out of control after eating refined starch. If you don’t have diabetes, consuming refined carbs on a regular basis could increase your likelihood of developing it, by promoting weight gain and exhausting your pancreas.
How to eat less Refined Carbohydrates
Although it may be difficult at first, challenge yourself to eat less refined starches for a few weeks your cravings will slowly decrease.
- read food labels carefully
- replace refined grains with whole grains whenever possible
- satisfy your sweet tooth with fresh fruits, roasted nuts, plain yogurt or 85 percent dark chocolate