BAD
FOODS
If you are of opinion that following foods are not good for health then
you need to change your mind.
These are not bad foods at all.
PEANUT BUTTER:
Two leveled table spoon of peanut butter contains16 grams of fat
(180calories) though it is high in fat but it does not mean it is fattening. It
tastes good and really nutritious and helps in appetite regulation. Peanut
butter provides protein and folate (B vitamin important for healthy development
of new cells).
A teaspoon of whole nut variety carries only 30 calories. Peanut butter
consumption is associated with lower total cholesterol, lower LDL (low density
lipoprotein, bad cholesterol) and lower triglycerides, all are associated with
lower cardio cardiovascular disease risk.
Eat only teaspoonful of natural
peanut butter smeared on couple of oat cakes (under 150 calories) with no
added sweeteners.
BUTTER AND CHEESE:
When you need to choose among margarine (hydrogenated vegetable oil),
buttery spread (mixture of soybean and canola oils extracted and oxidized by
industrial solvents to form butter substitute) and liquid vegetable oils, always prefer butter.
Butter contains heat stable monounsaturated fats(human adipose tissue
contains mostly the same and is body’s preferred fat for energy storage for
later use).Excess glucose is even converted to palmitic acid(saturated fat before
storage)if saturated fat is toxic why nature made our bodies to produce this in
large quantity for energy storage. This needs your consideration. Butter from
grass fed varieties of animals is a good source of omega 3 fatty acids and
extremely low in omega 6, as long as you are not consuming lot of omega 6 you
don’t need to eat omega 3; There is also CLA (conjugated linoleic acid) in
grass fed animal varieties butter which is a naturally occurring trans-fat and
have potential anticancer properties.
Grass fed varieties animal butter and cheese contain vitamin K2 which
has potent anticancer, anti-osteoporosis and anti-atherosclerosis effects. One
ounce of cheese contains130 calories.
Always choose individually wrapped fat
free cheese.
COCONUT OIL
Avoid ---oils rich in omega 6 fatty acids like corn oil and vegetable
oil and prefer to consume virgin coconut
oil (120calories per table spoon)
which contains medium chain triglycerides
and metabolize faster than long chain varieties e.g. sunflower oil. They are
rarely stored as fat because body prefer to use them for energy. It is found
that supplementing women’s diet with 2 table spoon of coconut oil per day
fueled reduction in abdominal obesity and elevation of HDL (high density
lipoprotein, good cholesterol) level but there was no negative impact on LDL or
blood pressure.
EGGS
Saturated fats and trans-fats are known as major cause in raising blood
cholesterol than dietary cholesterol (in egg yolk). People who eat egg in
breakfast felt more satisfied and ate less at lunch.
Egg yolk contain lutein and zeaxanthin which are linked with reduced
risk for age related macular degeneration (AMD) which is the leading cause of
blindness in people over 50years of age, egg also contain choline(micro
nutrient necessary for fat metabolism and lipid clearance from liver)which
protects against fatty liver, choline is the precursor of acetylcholine(
important brain chemical in the formation of retention of memory),egg yolk also
contain pre formed vitamin A which our body absorbs far better than beta carotene, vitamin E, vitamin
K2 and some omega 3 fatty acids. Single
egg yolk contains nearly recommended daily allowance (RDA) for dietary
cholesterol and also contains zinc, iron, vitamin A and Vitamin D
Egg white alone do not tastes good and is nutritionally bereft also,
egg yolk do not adversely affect cardiovascular system.
Hardboiled egg makes a great
snack and has only around 70 calories, make it sure it should not be
accompanied by fattening companions such as butter, bacon and cheese.
RED MEAT
Red meat is considered to be associated with heart diseases and wide
waist lines but red meat is stellar source of satisfying protein (known ally in
weight management), it requires time and energy to digest and helps to gain
metabolically active muscles which burn more calories at rest than fat.
Grass fed varieties contains high concentration of CLA (conjugated
linoleic acid) which is associated with lower body fat percentage. CLA disrupts
enzymes that help deposit and store fat.
Lean cuts of beef are low fat, source of protein and iron (mineral
essential for carrying oxygen from lungs to cells throughout the body) and
child bearing women are particularly deficient in it.
Select deep red steaks with
relatively small amount of fat.
POTATOES
Potatoes have high glycemic index(GI),tends to cause spike in blood
sugar and insulin helps glucose get into the cells, it is considered that it
can cause some problem to diabetics but potatoes are good source of fiber, potassium
and vitamin C . A high GI potato becomes a low GI meal if added with little
olive oil because it slows down the absorption of potato carbohydrates.
If you want baked potatoes don’t add topping of butter or cheese on it
instead use plain yoghurt.
BANANA
Green banana difficult to eat but it contains a type of dietary fiber
known as resistant starch that our body cannot absorb and gives the feeling of
fullness, also smell of banana helps reduce appetite. Resistant starch
increases post meal fat burning. Butyrate is the byproduct of unabsorbed
carbohydrates (which inhibit the body’s ability to burn carbohydrates forcing
it to burn fat).
Make a smoothie of green banana
in blender and sip it.
