Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps in conducting essential neurological functions. They are a part of every cell, helping receive signals from hormones like insulin, and are essential for the absorption of vitamins like A, D, E, and K. But not all simple sugars are alike. There are also simple sugars in more nutritious foods, like fruit and milk. These are “naturally occurring” sugars and, unlike refined sugars, these sugars often come with vitamins, minerals, and fiber that our bodies need. • Nuts • Avocados • Dressings/sauces • Bacon/meat • Cheese of all kinds • Sour cream • Peanut and other nut butters • Real (preferably grass fed) butter • Coconut, almond, or avocado oils • Full fat yogurt • Complex carbohydrates are digested more slowly and supply a lower, steadier release of glucose into the bloodstream. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which removes many nutrients and fiber. Many foods containing refined grains, like white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they’re marked enriched. By contrast, unrefined whole grains retain many of these vital nutrients and are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why you will feel full longer after eating a bowl of oatmeal compared to the same amount of calories of sugary candy. Not All Carbs Are Created Equal Food contains three types of carbohydrates: sugar, starches, and fiber. Carbohydrates are either called simple or complex, depending on the food’s chemical structure and how quickly the sugar is digested and absorbed. The type of carbohydrates that you eat makes a difference. Foods that contain high amounts of simple sugars, especially fructose, raise triglyceride levels. Triglycerides (or blood fats) are an important barometer of metabolic health; high levels may be associated with coronary heart disease, diabetes, and fatty liver • Simple carbohydrates are digested quickly and send immediate bursts of glucose (energy) into the bloodstream. That’s why you may feel a rush of energy when you eat a dessert, only to be followed by a crash of fatigue when that sudden burst of energy is depleted. Simple sugars are found in refined sugars, like the white sugar you’d find in a sugar bowl. Added sugars (including refined sugars) provide calories, but lack vitamins, minerals, and fiber and can lead to weight gain.. • Table sugar • Corn syrup • Fruit juice • Candy, cake • Bread or pasta made with white flour • Soda • Any baked goods with white flour • Most packaged cereals • Noodles • Rice • Beans • Potatoes • Squash • Breads • Not starches but higher glycemic index vegetables: corn and carrots • Fibrous Carbohydrates Many people don’t get enough fibrous carbohydrates in their diet. Unlike starchy and sugary carbohydrates, fibrous carbohydrates are not digested. They contain higher levels of fiber, which acts to slow the conversion of carbs into glycogen, which will sustain your energy supply over the day. It also helps maintain a constant level of blood sugar, which helps you remain alert throughout your day. • Cauliflower • Broccoli • Green beans • Cabbage • Brussel sprouts • Peas • Uncooked spinach • Lettuce and other salad greens These lists are not complete sources, just intended to use as examples on what foods to choose from. 66 AUGUST 2022 | PROMOTING EVENTS THAT MAKE A DIFFERENCE | INTHEVUE.COM
