When good defeats evil

If we are going to stay healthy and enjoy a quality of life as we age, we must ensure that we eat foods that are beneficial to our health. The top 4 causes of death are heart disease, diabetes, cancer, and stroke, all of which are linked to poor diet. No one likes to be told they can’t eat this and they can’t eat that, so let’s focus on what we can eat and what’s good.

For starters, instead of a low-fat diet, let’s choose a diet that includes more good fats. Not all fats are the same. Good fats, such as monounsaturated fats, polyunsaturated fats, omega 3s and 6s, have been shown in recent studies to reduce the odds of multiple conditions, including heart disease, cancer, Alzheimer’s, and depression.

Good fats are mainly found in plants and fish. Some foods high in good fats are sunflower seeds, walnuts, flaxseed, almonds, olives, and olive oil. Also avocados, peanut butter and soy.

Let’s talk about the different types of fat for a moment. I’m going to start by focusing on Omega 3 and 6. These are polyunsaturated fats and depending on whether they are primarily Omega 6 (which are pro-inflammatory) and Omega 3 (which are anti-inflammatory) fatty acids can be good or bad. While small amounts of Omega 3 and 6 are called “essential” meaning our body cannot produce them, the required amounts are small and can be obtained through plant products that have a good balance of both fats.

The American diet tends to be higher in Omega 6 and low in Omega 3. This creates an inflammatory response in our bodies and increases our risk of things like asthma, arthritis, heart disease, and some cancers. The richest source of Omega 6 is corn oil, while the richest source of Omega 3 is fish (especially cold-water fish such as salmon), flaxseed, and vegetables. By incorporating more of the good Omega 3 fats, we can stop the inflammatory response within our bodies, thereby reducing the risk of many chronic illnesses and diseases. Omega 3s can reduce the risk of heart disease, bone loss, memory loss, osteoporosis, and even alleviate mild depression and reduce symptoms of rheumatoid arthritis. Along with salmon, other types of fish that are good sources of Omega 3 include herring, mackerel, and tuna. When choosing canned tuna, choose the chunk light in water. Chunk light tuna has a lower mercury content than albacore albacore tuna.

The best daily dose of Omega 3 is 1 gram. Do you want more good and bad things? Omega 3s help create more good cholesterol. Good cholesterol helps eliminate bad cholesterol, thus reducing it, which is why Omega 3s are beneficial in combating heart disease.

The next fat is monounsaturated fat. Monounsaturated fats are found in olives and olive oil, as well as avocados. these fats have neutral effects on cholesterol and do not promote cancer. These fats are “healthy fats” and should be eaten in moderation.

Good fats also help reduce the risk of blood sugar problems.

Next, I want to touch on the carbohydrate base. We’ve all heard of the no-carb diet. Let me introduce you to the good carb diet. Bad carbs are those that have a high glycemic index or foods that can be converted to simple sugars, because they stimulate the production and release of insulin. Good carbs, on the other hand, have a low glycemic index. It takes your body longer to break them down, so the rise in blood sugar happens more slowly. There are many great food options that contain good carbohydrates:

Alfafa sprouts, asparagus, bean sprouts, bok choy, cranberries, broccoli, cabbage, cauliflower, celery, cucumber, endive, fennel, fresh mushrooms, garlic, grapefruit, green beans, green pepper, hot pepper, radish, parsley, bell pepper red, chives, spinach, Swiss chard and green beans to name a few.

Choose breads, pastas, and rice made with whole grains, and choose sweet potatoes over white.

So good fats eliminate bad cholesterol and good carbs help control blood sugar, while bad carbs cause spikes in blood sugar. So let the good win out over the bad and live a healthier and happier life.