Have you heard about the health benefits of a high-fat diet? Reducing the number of refined carbohydrates in your diet and replacing them with healthy sources of fat, like avocados and coconut oil, can transform your life and feeling of well-being.
The Health Effects of a Western Diet
The modern western diet relies on carbohydrates as the foundation of the food pyramid. Every corner in every major city has fast food outlets, and gas stations now sell more convenience food than they do gas! With so much poor nutrition readily available to the public, it’s no wonder that the west is reporting record levels of health disorders and diseases such as diabetes and obesity.
Why Carbs Are Bad for You
Consumption of refined carbs can damage your health. Your cholesterol and blood sugar levels are all dependent upon your nutrition for optimal function. A diet that is high in refined carbs will increase insulin production and reduce insulin sensitivity. This combination of risk factors is the perfect storm that is needed to develop diabetes in otherwise healthy individuals.
Cholesterol is also affected by over-consumption of sugar and trans-saturated fats. The body produces elevated levels of bad cholesterol, LDL and raises the total amount of cholesterol triglycerides in the blood. This cholesterol imbalance can block arteries, resulting in an increased risk of cardiac events such as strokes and heart attack occurring.
A diet that’s high in refined carbohydrates will also create inflammation in the GI tract. This inflammation occurs in the intestinal wall and prevents your gut bacteria from absorbing the nutrition in your food. The inflammation will spread from the digestive system into the lymphatic and nervous system as well, causing health issues such as clouded thinking, inability to focus, and cramping.
Replacing refined carbs with sensible food choices such as healthy fats will help to keep your heart healthy and your blood sugar manageable. If you do not eat carbs, then you will not spike insulin production, and you will avoid the adverse health effects of inflammation.
Healthy High-Fat Foods
Here are five examples of foods containing healthy fats that you can easily add to your diet.
Natures superfruit and a great source of monounsaturated fats, avocados are rich in antioxidants, vitamins, and minerals that support immune function and reduce inflammation.
Nuts and nut butter made from macadamias, cashews, almonds, and pistachios are all calorie-dense sources of dietary fat that have a tremendous health benefit. Barney Butter is my personal favorite.
The most complete source of nutrition available, eggs contains plenty of fat and enzymes that are essential for digestion. Having a few chickens in your backyard is a great way to have daily access to fresh eggs!
#4 MCT Oils
Extra-virgin coconut oil, olive oil, and avocado oil are examples of medium chain triglyceride oils that are rich in antioxidants and make an excellent replacement for traditional sunflower oil.
#5 Fatty Fishes
Salmon, tuna, and mackerel contain Omega-3 fatty acids that are essential for human health. These potent compounds reduce inflammation and improve cognitive function. Wild Planet is my favorite brand for wild caught salmon, tuna, and sardines.
A nutritious diet should accompany a solid exercise regimen for the best results for your health. If you have no idea how to form an exercise routine, you can easily learn how to do the plank challenge at fitnessgoals.com.