Every day new fad diets emerge. The food that today is acclaimed for doing good, tomorrow is already called bad and vice versa. A classic example is eggs. Good for health or too high cholesterol levels? The two stories have already been released and everything changes all the time. The same goes for the red meat vs. vegetarian food discussion. There are many variables and it is difficult to know what is good and what is not.
But the truth is that if your meals exclude anything that might be considered fat, like carbohydrates, you could be on the wrong track.
Fats have some important nutritional components, such as minerals (they ensure healthy bones, help the immune system and maintain energy levels), iron (lack of them can lead to anemia and fatigue) and protein.
In relation to carbohydrates, they give the body the energy it needs to function. And foods like rice, pasta and potatoes do not contain as many calories. The real danger lies in the bad fats added to cook them.
And good-type cholesterol (HDL) is also important for the body to build cells, circulate blood and stay healthy. Balance is the point, with little bad cholesterol (LDL) and good enough.
Read also: Healthy Eating: Habits and Recipes for a Better Life
For all these benefits, here is a list of 10 foods that have good fats and carbohydrates to include in your diet:
1. Red meat
It has healthy fat that improves heart health and reduces belly fat. It also has acids that fight bad cholesterol.
2. Avocado
It is reputed to be "greasy," but the fat in it is the good kind the body needs, as well as ensuring satiety for longer. Consumption should be limited to a maximum of half a fruit per day.
3 eggs
If consumed in moderation, they do not harm cholesterol levels. Eating eggs in the morning can help your body feel satisfied longer. Give preference to organic ones.
4. Cheese
They are good sources of probiotics, essential for intestinal health and the immune system, as well as protein and calcium. But it is important not to overdo it.
Read also: 14 tips for changing your cooking habits and preparing healthier meals
5. Nuts
They are rich in vitamin E, fiber, protein and magnesium. When you want to have a quick snack, opt for almonds, walnuts and macadamia nuts. The tip is to always keep a handful in your purse or at work to kill hunger in a healthy way.
6. Dark Chocolate
Dark chocolate, with a higher amount of cocoa, has 11% fiber and contains more than 50% of the recommended daily amounts of iron, magnesium, copper and manganese, as well as having antioxidants and giving more energy immediately after consumption.
7. Olives
Like avocado and dark chocolate, they have good fats. Some studies suggest that they may help to prevent cancer and bone loss. Eat five large or 10 small at a time.
8. Salmon
Rich in omega-3, it is great for improving heart health. The recommendation is two servings per week for full health benefits.
9. Bacon
Yes bacon! Taken in moderation, can it be excellent in preventing Alzheimer's, as well as being a source of vitamins B and zinc and aiding in the production of serotonin? the wellness hormone.
Read also: Consume fats considered good and gain health
10. Flax and Chia seeds
They are small but full of nutrients. They are sources of omega-3, help lower cholesterol and keep the heart healthy. They can be used in salads, smoothies and other recipes.
By putting these foods in your diet in a balanced way, creating good eating habits, the result will be not only a healthier life but also weight loss. It is also important to consult a nutritionist, who can indicate the best options for each person.
20 High Potassium Foods (700 Calorie Meals) DiTuro Productions (April 2024)
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