Important Foods

We need good carbohydrates, lean meats and unsaturated fats from good sources. Carbohydrates should come from low glycemic index and low glycemic load foods like non-starchy vegetables and fruits. Proteins should come from foods containing more unsaturated fats like nuts, seeds, beans, skinless poultry and seafood, less from beef and pork with higher saturated fats. Different variety of foods from all food groups should be included so all the nutrients are available. Moderation is very important, because too many nuts, for instant, contain a lot of calories. A little bread or cereal for breakfast will increase metabolism after overnight fasting. You will never eat too many non-starchy vegetables, and they make you feel full for a longer amount of time, but not too many calories. Because of different reasons the following excellent foods should be taken in moderation even if they are good for your health.

Low fat milk and dairy foods: Milk is a good source of protein, vitamin D, calcium, other vitamins (A, K and Bs) and minerals (potassium, magnesium, iodine and selenium). Studies show possible links between low fat milk consumption and reduced risk of hypertension, coronary heart disease and obesity. Overweight individuals who drink skim milk may benefit from decreased risk of insulin resistance and type 2 diabetes. Low fat yogurt with beneficial bacteria can also help digestion, resist intestinal infection, and prevent ulcer and vaginal yeast infection.

Eggs: On balance egg is a nutritious food. Despite 200mg of cholesterol in each egg, it also contains protein, polyunsaturated fats, vitamins and minerals. Eating more than one egg a day might raise circulating cholesterol, yet has little effect on bad LDL. Some dietary cholesterol is needed for vital functions including immune system and production of hormones. So egg yolk restriction is only necessary in people with elevated serum cholesterol. 3 to 4 egg whites can be a good economic source of lean protein.

Nuts and seeds: They include almonds, walnuts, hazelnuts, pecans, pistachios, sunflower seeds, pumpkin seeds, cashews, pine nuts, sesame seeds, flaxseeds and peanuts (one of legume family, not really nuts). They are high in protein, fibers, vitamins, unsaturated fats (including omega-3) and other nutrients. They reduce LDL and keep HDL cholesterol high and reduce heart diseases and heart attacks. They can be excellent snack if taken in small amount.

Soybeans and beans: Soy foods, mainly tofu, miso, soy sauces and soy milk, show a lot of health benefits including less heart disease, lower cholesterol, preventing some cancers, reducing symptoms of menopause and hot flashes. It is a good source of protein, vitamins, fiber, minerals and important nutrients, which include isoflavones, one of phytoestrogens. Soybeans can be made into a lot of products, and also be cooked in many different ways. Generally, all beans are rich in fiber, protein, phytonutrients and slow absorbing starch. If taken in moderation, beans are ideal long-term food.

Seafood: Fish and shellfish provide good protein, important nutrients, minerals and omega-3 fatty acids. Eating seafood twice a week is good for your heart and generally outweighs the risk of exposure to mercury and other dangerous contaminants, like dioxin and PCBs, but moderation and good choices are essential. Try to avoid white tuna, swordfish, king mackerel, shark, and tilefish because of high mercury content. Salmon, sardines, anchovies, shrimp, light tuna in a can, catfish and pollock are low in mercury and high in omega-3 fatty acids. For young children and women who are pregnant or may become pregnant limit the sea food to two servings per week, even in safer fish.

Fruits: Fruits have a lot of fiber, antioxidants and phytonutrients. Even with high sugar, absorption is slow due to high fiber content. They will be good as snack to suppress sweets craving. Apples, berries, plums, cherries, pears, peaches and grapefruits are some of the fruits good for your health. Apples contain large amounts of fibers, both soluble and insoluble. Soluble fiber looks like gel and can slow glucose absorption and reduce appetite for several hours. It contains wide varieties of antioxidants, and anticancer and anti-inflammatory phytonutrients. Grapefruits are rich in fiber and antioxidants, and are thought to help weight loss and reduce insulin resistance. The interaction with prescription drugs is a drawback for some people. Berries, especially blueberries, are very high in phytonutrients including various antioxidants. Avocados are high in unsaturated fats including omega-3 fatty acids, and various vitamins. They help weight loss, cardiovascular health and anti-inflammation. Commercial fruit juices with high corn syrup should be avoided, and whole fruits are better than fresh squeezed fruit juices because of higher fiber content.

Whole grains: high fiber whole grain slows down glucose absorption and preventing blood sugar and insulin spike. The bran layer of whole grains contains beneficial vitamins, antioxidants, phytonutrients, minerals, and unsaturated fatty acids. Choose whole grain bread, cereals and brown rice instead of refined grain foods like white bread and white rice. Whole wheat, oats, pearl barley, brown rice and wild rice are some of the common types of beneficial whole grains.

Salsa, hot chili peppers, herbs and spices: They will increase metabolism, generate body heat and reduce insulin resistance. They contain antioxidants and beneficial phytonutrients, and also help weight loss and stabilize blood sugar. Curry, cinnamon, turmeric, cloves, red pepper flakes, ginger, garlic and chili powder are all in this group. Herbs and spices are usually used sparsely, so liberal used are encouraged.