Combining good fats in your diet

What is becoming clearer and clearer is that combining good fats in your is crucial to good health and weight loss. Bad fats, meaning saturated and trans fats, increase the risk for certain diseases while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. The key is to substitute good fats for bad fats. Eating more good fats will also help digestive disorders because good fats work with the body and the digestion system not against it.

Combining good fats in your diet also helps reduce high blood cholesterol levels. The average person makes about 75% of blood cholesterol in his or her liver, while only about 25% is absorbed from food. The biggest influence on blood cholesterol level is the mix of fats in the diet.

Good fats: monounsaturated (found in: peanuts, walnuts, almonds,pistachios, avocados, vegetables, olive oil), polyunsaturated (found in: salmon, fish oil, seeds, grains, mayonnaise)

Bad fats: trans, saturated, hydrogenated (found in: fried foods, baked goods, margarine, donuts, cookies (cream filled), crackers, palm oil, most soups, chips, croissants, Ramen noodles, cake mixes)

Create a program for you and your family to follow, don’t shoot from the hip, combining good fats is actually quite simple. Make sure you avoid too much protein, which is a common mistake, many people think “high protein” is good when too much protein can overwork the digestive system. Make sure that you combining good fats in your diet.

When people are on a low fat diet, all fats tend to be cutout. Your body needs fatty acids such as Omega-3, which comes from the good fat in foods such as fish. Good fats allow our body to absorb and store vitamins and nutrients and help digestion as well.

A balanced diet includes a variety of foods and liquids. Low carbs and low fat diets can be successful by removing refined simple carbohydrates such as table sugar, all soda, cakes and processed foods for a few. Eat more vegetables to replace refined carbs.

A good rule for all people to follow is to maintain a whole foods diet, that is, eat whole grains, vegetables with every meal, beans, fruit and good sources of poly-unsaturated fats. People should eat four to six small meals throughout the day instead of 3 large meals. Eat a balanced snack: one carbohydrate and one protein. The protein (but not too much) will cause you to feel full longer.

Eat as much vegetables as you can. To ensure proper food combination, avoid eating more than one concentrated food, such as cheese, meat, grains, potatoes and beans at a meal. Concentrated foods take longer for your body to digest. Fruits consist mainly of water so they should not be eaten with concentrated foods, but they can be consumed 25 to 30 minutes before a meal or two to three hours after.

Typically the body processes fruit in much the same way it does water. It takes water and fruit approximately 20 minutes to pass through an empty stomach. Concentrated foods take two to three hours to be digested. If fruit is added to the stomach during digestion of concentrated foods (chicken, salmon, meats) then the fruit will also remain in the stomach for two or three hours giving the sugars time to ferment and be absorbed more efficiently. Try adding more vegetables to replace other concentrated foods.

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