“I love my low fat, low carbs diet”, said no Indian ever. We might have one of the best tasting foods in the world, albeit the unhealthiest. A new study has surprisingly concluded that it’s not the fat in our diet that puts our health in danger, it’s the carbs. With the entirety of the Indian population living on carbs, this puts the country’s nutritional evaluation in perspective. While it is common knowledge that fats are damaging for the body, there are fats that are healthier than carbs which should be incorporated in our daily diet.
Replace Carbs With Healthy Fats
One of the biggest nutrition lies that is sold to the public is that a low fat diet is the key to your dream body.
Read on to know the five best sources of healthy fats that are good for you –
1. Coconut Oil –
It is a rich source of medium chain fatty acids and can be digested easily by the body. Coconut oil is also packed with natural saturated fats which elevates good cholesterol and keeps the heart healthy. Since it is rich in antioxidants, coconut oil makes up for an anti-inflammatory food
2. Extra Virgin Olive Oil (EVOO) –
EVOO is great for the heart. Studies have shown that using EVOO in the daily diet has considerably reduced incidences of heart diseases and heart attacks. As with coconut oil, EVOO is rich in antioxidants and works as an anti-inflammatory property.
3. Avocado –
Avocados are rich in mono-saturated fats that reduce the levels bad cholesterol and increases the good one. These healthy fruits are also packed with folate, protein and Vitamin E
4. Butter –
Real butter, not butter like substances like margarine, made from grass-fed organic sources are packed with omega-6 and omega-3 fatty acids which enhances brain functions. The high levels of Vitamin K2 found in butter help in strengthening bones.
5. Omega-3 –
Omega-3 fatty acids cannot be produced by the body and hence, we need to rely on external food sources. The richest sources are salmon, sardines, flaxseeds, walnuts and chia seeds.
Say Bye Bye To (Excessive) Carbs
Our body needs all the nutrients to function normally. However, we end up consuming more carbs than any other nutrient primarily because the Indian diet has a lot of carbs.
Here’s how you can control this –
- Replace white rice with brown rice or bulgur wheat (dalia)
- Use flour made of barley, bajra, oats, bran, sorghum etc., instead of wheat flour
- Cut down on starchy vegetables like potato and include leafy vegetables, sprouts and beans to your diet
- Use home-made accompaniments like hummus made of chickpeas instead of ketchup which is full of additives
- Try to consume a balanced meal of meats, vegetables and fruits
- Add flaxseeds or chia seeds to salads and smoothies
And while your taste buds will crave for aloo ke paratha, remember that excess of anything is bad for you. You don’t want to go on a “you can’t eat whatever tastes good” diet now, do you? Tell us about some healthier carb-replacement options in the comments section.