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Healthy diet: there are both good and bad fats and good and bad carbs

Whenever you hear the term "diet", it inadvertently induces some kind of restriction in your diet that you can not get away with. However, the truth is that your diet can include all foods, as long as you know the difference between good and bad foods. Nutritionist Nmami Agarwal is mentioned in her blog post shared on Instagram. "The very nature of diets is to make us think that foods are good and bad because they make us lose weight or cause all kinds of health problems," she wrote in her message.

The good and the bad in your diet: what you need to know

If you want to lose weight or maintain a healthy weight, you need to include all food groups in your diet – fats, carbohydrates and proteins. With the advent of fad diets like the keto diet, the low carb diet and the low fat diet, to name a few, many people have come to believe that eating fats and carbohydrates could make them gain weight.

The truth, however, is that reducing your fat and carbs can help you lose weight fast. But, this weight loss is temporary and may bounce back the minute you resume your eating habits.

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Diets low in carbohydrates and fat can make you hungry, tired and irritable
Photo credit: iStock

Fats, carbohydrates and protein are important macro-nutrients that should be part of your diet. However, there are good and bad carbs, as well as good and bad fats. Here's what you need to know …

Read also: Essential nutrients you need to lose weight fast

Good fat vs bad fat

In simple terms, saturated fats are bad fats with no nutritional value. These are the ones that cause weight gain and increase your caloric intake. Unsaturated fats are good fats, the kind of fat that provides you with energy and also keeps your body warm. High-fat dairy products, red meat, ice cream, butter, chips and cheese are foods high in saturated fat. Eating saturated fats in excess can increase the rate of bad cholesterol. High cholesterol can put you at risk for heart disease.

There is also a substance called trans fat, usually found in partially hydrogenated vegetable oils. Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are the fatty acids found in avocados, avocado oil, olive oil, l & # 39; canola oil, oily fish, nuts and seeds. These are also healthy fats that must be part of a healthy diet.

Also read: 5 foods of choice during times when you feel stressed or under pressure

Good carbs vs. bad carbs

Simple or refined carbohydrates are bad carbohydrates, while complex carbohydrates are good carbohydrates that should be in your diet. Simple carbohydrates consist of only one or two sugar molecules. They quickly increase blood sugar. Processed foods such as white sugar, sweets, desserts, syrups and sugary drinks such as soda are rich in refined carbohydrates. Simple carbohydrates slow down digestion and lack nutritional value.

Complex carbohydrates, on the other hand, are those found in foods such as legumes, cereals, peas, potatoes, fruits and vegetables. Complex carbohydrates are healthy carbohydrates necessary to satisfy your satiety, make you feel energetic. Brown rice, quinoa, barley, oatmeal and other whole grains are high fiber carbohydrates that must be part of a good diet.

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Fresh fruits and vegetables contain high fiber carbohydrates that you must include in your diet
Photo credit: iStock

Also read: Nuts, flax seeds and other best foods to reduce your numbers

The proteins

High protein foods play an important role in dieting. They help build muscles and keep you full longer. Proteins are known to be building blocks of the human body. However, excessive consumption of protein can be detrimental to health. Weight gain, constipation, bad breath, diarrhea and kidney damage are some of the common side effects of a high protein diet. In addition, vegetarian and non-vegetarian diets can provide you with enough protein. Eggs, nuts and seeds, chicken breasts, milk, cheese, yogurt, cottage cheese, broccoli and other leafy greens are high-protein foods that you need to include in a diet healthy.

(Nmami Agarwal is a nutritionist at Nmami Life)

Disclaimer: This content, including tips, provides generic information only. This is by no means a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

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Know what you should eat and what you should not stay fit and healthy | EXCLUSIVE OFFER !
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