Veg Weight Loss Diets..

For the Green Revolution inside YOU!

Author: Harish (page 2 of 2)

Work out BMI (Body Mass Index)

This article gives a brief about Body Mass Index (BMI), why you need to know it and best websites where you can work out BMI.

What is BMI?

Weight of a person alone cannot determine if the person is overweight or not. It has to be considered in relation to his/her body size, percentage of body fat and so on. Body Mass Index (BMI) is one such simple index or a calculated number which gives an idea of person’s weight with respect to his height.  Body Mass Index is not the most accurate indicator by any means as it doesn’t consider body fat but however it does give a fair picture of whether the person is obese, overweight or underweight. As per its original definition, it is person’s weight divided by square of person’s height. You can work out BMI of your body using one of the links given in the “work out BMI” section of this article below.



Why should I work out my BMI?

As mentioned above it gives a simple and easy picture of whether you are overweight, underweight or obese.  Knowing your BMI will help you know where you stand with respect to average optimal weight for your height and then start devising plans to achieve that optimal weight. Before you jump ahead with any hard core diet plans and/or paid weight loss programs, do understand the limitations of BMI mentioned in the section below.

BMI value and its category

Typically there is a scale which will tell you whether you are underweight, overweight or obese based on your BMI. The most common scale used is listed in the below table.

What is your BMI means?

Category BMI
Severely underweight =< 16.4
Underweight 16.5 – 18.4
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obese Class 1 30.0 – 34.9
Obese Class 2 35.0 – 39.9
Obese Class 3 =>  40.0

There are other less common versions of these tables esp. used in Asian countries like Japan and Singapore. If you are from any of these region you might want to refer to them. For more information on those tables please visit Wikipedia link given below.

 

Work out BMI

The formula to calculate BMI is so simple that you can do it using a calculator or on a piece of paper (if your maths is good). However to make life easier there are few good sites which gives an easy interface to enter our weight and height (in any of different units of measure) and work out our BMI. I have listed 3 of the easiest websites which provide a nice interface to work out BMI.

  • nhs.co.uk – Provides a nice and easy way to know our BMI. Takes more inputs than normally required. The interface also provides options to enter details in any of different units.
  • Cdc.gov – This site provides a BMI calculator for children.

Limitations of BMI and things to watch out for

As mentioned before, BMI is not accurate and might not give the full picture of health of person. Hence it is good not to trust this number entirely. This is very much the case esp. if the BMI is calculated for an athlete or an elderly person or young kid. Also irrespective of the number suggested by BMI you also have a fair idea of how good your body is, for example my BMI comes around 26 which put me into overweight category but I am one of the fastest runners in my running club which has a mix of lean and fit blokes. If you are  in any doubt about whether you are overweight or not then its right to consult your doctor or a good dietician for advice. This is a prudent step before you jump into to full fledged dieting just based on your BMI.

 

More on BMI

If you are keen to know more on BMI, the science and history behind it and more below are few links which has very detailed information about various aspects of BMI.

  1. Wikipedia – A site with lot of information about BMI

  2. Centers for disease control – This has information for BMI and information for BMI for children

  3. Healthline.com – Another place to know more about BMI

Basal Metabolic Rate (BMR)

When we go travelling we automatically do something very naturally. To access where we want to go we always start from where we are and then think about our best ways to get to our destinations and how much effort and time it requires. This applies to weight loss efforts as well but seldom most of us follow. For us to lose weight we need to know and understand situation of our body, what is its current energy requirement and then we can choose the correct attainable destination (read ideal weight) and also the best way to get there. The starting point in understanding situation of our body is to know your Basal Metabolic Rate (BMR).

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the minimum amount of energy you need for normal functioning of your body, if you did nothing all day. Basal Metabolic Rate is usually measured and expressed in KCal popularly known as Calories. This is the energy needed for functioning of vital organs like heart, lungs, kidneys, nervous systems and other key organs and does not consider any energy requirement in addition to it. All extra activities you do will require additional energy which is on top of this metabolic basal rate commonly known as Active Metabolic Rate (AMR). BMI is closely related to Resting Metabolic Rate (RMR) which is the minimum energy needed for the body in resting condition (Metabolic Basal Rate is calculated under more stringent, restrictive conditions). Though Metabolic Basal Rate is more popular Resting Metabolic Rate is more relevant for our need.

Though both BMR and RMR can only be calculated with lot of equipments under lab conditions, they can also be approximately arrived using some of the key aspects of our body. Our total daily energy need is further calculated by considering energy needed for all other activities (AMR) we will be doing on a 24 hour day period and adding BMR/RMR value to it.

What does Metabolic Basal Rate depend on?

Metabolic Basal Rate contributes 70-75% of total calories used by the body. However this number is dependent on various other factors. Hence this is the major factor which will help determine the amount of calories needed for you to maintain, loose or gain weight. The key parameters which influence are as below.

  • Gender – Men due to their physique tend to require more energy. This is due to higher percentage of muscle in men as compared to women.
  • Age – BMR reduces (in very small percetages) as the age increases.
  • Weight – BMR is proportional to weight of the person. This extra need for energy is due to that added effort for each organ to do the same task.
  • Body – The person's physique is also a contributor for BMR. The bigger the body more energy is needed for an organ to do the same task.
  • Body Fat – The fat content of the body negetively influence BMR. This means that more the fat lesser the BMR. This is because the muscles tend to consume more calories than fat and hence hight the fat (i.e lower the muscle) lesser the BMR.
  • Others – Temperatures (both internal and external), Thyroxin produced by thyroid glands, genetics of the person influence BMR, at times greatly.

 

How to calculate Metabolic Basal Rate?

For the purpose of weight loss we need to get an idea of our BMR and there are few methods using which you can calculate it. Some methods are simple and easy but gives only an approximate idea where as others are more detailed and more accurate but require more inputs. For accurate calculations Lean Body Mass (LBM) of your body has to be taken into consideration as it gives very accurate picture of calories needed. So all the methods mentioned below which don't consider LBM into account will only give an approximate value but it is good enough for most people (except if you are an athlete). The below section gives some selected web resources where you can calculate your own BMR.

In the simplest (and the crudest) method of all, BMR is calculated as a direct multiplication of person's weight (pounds) with approximate energy needed for each pound of weight. Typically we need 10-15 calories per pound of our weight. So BMR of a person weighing 150 pounds will be 1500 Calories (150 * 10). Main drawback of this method is that it doesn’t take into account of activity levels of the person and hence might miscalculate the BMR value (which could be way off target for very active people or athletes). However there are few simple methods which do take into account of activity levels. Below is a list of simple BMR calculators (in the order of their complexities, first being the simplest).

  • Discovery.com – Very simple and easy BMR calculator which takes into account of your age, height, weight and gender.
  • About.com – This calculator takes into account of person's lifestyle (i.e. activity levels) along with above basic factors.
  • PreventDisease.com – This calculator not only calculates the BMR but also gives you option to enter amount of time you spend on each different activity we typical do on daily basis. This give you a better idea of how much total calories you need on daily basis.

(The last link appears to be most accurate as it considers all different activities of your day)

 

More about Metabolic Basal Rate Calculations

The above consolidated material is good enough for any average person who wants to know about Metabolic Basal Rate before kick starting his/her weight loss/gain program. However if you are still keen to know more about what is the science behind the calculations and other in-depth knowledge please visit be ShapeFit.com.

Closing Note

Metabolic Basal Rate is the correct starting point for your weight loss (or gain) journey. It is easy to get tempted by crowd pulling headline articles like "Loose 10 pounds in 10 days" or "Loose 5 Pounds now" and start following them without checking if such a bold claim can be applicable to your case or not. In most cases it leads to disappointment as all these claims are generic claims and don’t apply to everyone. If you have still not calculated your BMR then go ahead and calculate using the above links. Once that is done the next step is to find out your Body Mass Index (BMI) to know in if you are overweight (if yes, what is the danger level) or not and so on. Once you know these two numbers you can sit and choose your weight loss targets and time periods to achieve them.

Ragi Malt (Salty Hot)

Ragi Malt can be made sweet or salty (and hot). The sweet version is the most common version of Ragi Malt and click here to know how to make them. Salt version is slighly new and its not something I have come across but it does come out to be very tasty. This article details out step by step process to make this newer version of Ragi Malt.

Ragi Malt is famously known as poor man's health drink due to its nutritious value and affordability. It is also a very easy-to-make drink which is very filling in nature. For those of you who are switching towards a healthier lifestyle this is an ideal substitute for your coffee/tea or carbonated drink.



 

Ragi Malt – Short Facts

Aspect Fact
Dish Type Healthy Beverage
Time to Plate 15 (Minutes)
Nutritional Value High
Ingredients Originality Retained Most
Creativity Opportunity Medium

 

Ragi Malt – Ingredients

Item Amount Type Alternatives
Ragi Flour 1/2 Cup Main Ingredient
Salt 1 Table Spoon Main Ingredient
Green Chillies 2 Finely Chopped Main Ingredient Chilly Podwer/Red Chillies
Water 1 Cup, Luke warm Main Ingredient
Yougurt 3 Table Spoons Optional
Ginger 1/2 Table Spoons Optional

 

Ragi Malt – Step by Step Procedure

Step 1: Add small amounts of flour on to heating water accompanied with continuous stirring. Key again is to focus on smooth easy paste. Employ the method that best suits you.
Hint 1: It is essential to get a lump free liquid paste and hence slow careful mixing is essential.
Step 2: Mix yougurt (only if you are not alergic to it), choppied chilles, small amounts of ginger and a cup of water in a mixer or blender. Ensure that they mix well.
Step 4: Slowly mix yougurt soultion with Ragi solution and let them blend.
Step 5: Now add appropriate amount of salt and mix thoroughly.
Hint 2: (Its a known thing but I will state it anyway) Start with adding little quantities of salt and if its not enough add a bit more and try. Risk of adding extra salt is generally high.
Step 6: You can allow the drink to cool down if you want. The drink can be had either cold or hot.

Variations

1. Non sweet dry fruits (e.g. coarsely podwered roasted pistachio) can also be added to make it rich and tasty. Make sure you dont add too much of them.

Verdict

Ragi Malt is a very good health drink to get added as a part of your regular diet. This variation of the drink is also easy-to-make, tasty, nutritious food allows you to make and have them anytime. This drink comes with the added advantage of not using sugar. Replacing your coffee or tea with these would be the best thing to do.

Ragi Malt (Hot & Sweet)

I am guessing that you are here because you know how good Ragi (Finger Millet) is (if you dont know then check our Ragi Nutrition page). If you know good qualities of Ragi and want to explore some easy food items out of it then this article will tell you how to make a healthy drink made out of Ragi called Ragi Malt. If you fancy something more solid then check our Ragi Roti page.

Ragi Malt can be made sweet or salty and slighly hot. The sweet version is the most common version. This article details out step by step process to make sweet version of Ragi Malt which is one of the famous drinks in rural parts of south India. Salt version is slighly new and its not something I have come across. We will talk about it in a different article.

Ragi Malt is famously known as poor man’s health drink due to its nutritious value and affordability. It is also a very easy-to-make drink which is very filling in nature. For those of you who are switching towards a healthier lifestyle this is an ideal substitute for your coffee/tea or carbonated drink.



 

Ragi Malt – Short Facts

Aspect Fact
Dish Type Healthy Beverage
Time to Plate 15 (Minutes)
Nutritional Value High
Ingredients Originality Retained Most
Creativity Opportunity Medium

 

Ragi Malt Ingredients

 

Ragi Malt – Ingredients

Item Amount Type Alternatives
Ragi Flour 1/2 Cup Main Ingredient
Water 1 Cup Main Ingredient
Maple Syrup 3 spoonful Main Ingredient Jaggery/Brown Sugar
Almond/Soy Milk 1/4 Cup Optional Any
Cardamom Powder 1 Table Spoon Optional

 

Ragi Malt – Step by Step Procedure

Step 1: Take the Ragi flour in a cup and add small amounts of water slowly and mix them to get a smooth liquid solution.
Hint 1: It is essential to get a lump free liquid paste and hence slow careful mixing is essential.
Hint 2: However there are chances that lump will still get formed and in those cases attack each lump and break them and mix with watery paste (it might be easier to break the lumps with clean hands).
Hint 3: If you prefer you can also consider adding small amounts of flour on to heating water accompanied with continuous stirring. Key again is to focus on smooth easy paste. Employ the method that best suits you.
Step 2: Once the Ragi paste is ready keep it aside and start heating a glass of water in a different vessel.
Step 3: If you are not allergic you can also use suitable amount of milk instead of a water to enhance the taste.
Step 4: The water/milk mixture must be heated till it starts to boil.
Step 5: Now slowly add already prepared Ragi flour solution to boiling water/milk mixture accompanied with continuous stirring.
Step 6: Add a pinch of cardamom powder followed by suitable amount of sugar or jaggery depending on your comfort.
Step 7: Now heat must be reduced to low-medium and simmer the content for 4-5 minutes with periodic stirring.
Step 8: Turn off the stove after this.
Hint 4: Folks with electric heater/stove might have to amend the heat reduce/alter timings mentioned here as they tend to react slowly to changes you make and could ruin your drink.
Step 9: Let the drink cool down to your needs and hurray! the drink is ready to be served.

Variations

  1. Dry Fruits can also be added to make it rich. Make sure you dont add too much of them.

Sweet Ragi Malt

 

Verdict

Ragi Malt is a very good health drink to get added as a part of your regular diet. This easy-to-make, tasty, nutritious food allows you to make and have them anytime. Replacing your coffee or tea with these would be the best thing to do. However if you dont fancy sweeter version we have a salty-hot version which will be published soon.

Ragi Roti (Ragi Rotti)

You must be knowing how much value there is in Ragi (Finger Millet) and I guess hence you are here (if you dont know then check Ragi Nutrition). If you know good qualities of Ragi but dont know what you can do with it you are at the right place. There are couple of good food items out there which can be made out of Ragi. Two well known food items are Ragi Roti and Ragi Malt.

This article details out step by step process to make Ragi Roti (rotti) which is one of the most famous dishes in south India. This dish is not only delicious but also very easy to make. This can be made and eaten as a main course almost at any time of the day. They are so tasty that they will surely make you crave for more.

Ragi Rotti


 

Ragi Roti – Short Facts

Aspect Fact
Dish Type Main Course
Time to Plate 20 (Minutes)
Nutritional Value High
Ingredients Originality Retained Most
Creativity Opportunity Medium

 

Ragi Roti – Ingredients

Item Amount Type Alternatives
Ragi Flour 2 Cups Main Ingredient
Salt 1 Spoon Main Ingredient
Green Chillies 3 Finely Chopped Main Ingredient Chilly Podwer/Red Chillies
Water 1 Cup, Luke warm Main Ingredient
Cumin/Jeera 1 Spoon Optional
Onions 1 Finely Chopped Optional
Oilve Oil 3 Spoons Optional Sunflower Oil

 

Ragi Roti – Step by Step Procedure

Step 1: Add the Ragi flour, salt, jeera, oil, finely chopped onion and chillies into a bowl and mix well.
Step 2: Start adding little amounts of water at short intervals till you end up getting a soft dough.
Step 3: Take portions of dough and make them into round balls.
Hint 1: Let the size of the resulting dough ball be proportional to diameter of the pan. This round shape of the dough is to ease out spreading the dough on the pan.
Hint 2: Make as many dough balls as the numbers of Rotis you want. This will help reduce the time of preparation of each Rotis (and also those waiting stomachs).
Step 4: Take a frying pan add a spoon of oil as the coat on its base. (Note that pan is not yet ready for heating).
Step 5: Flatten the dough ball on the pan (clean hand can be used for this).
Hint 3: If you need the Roti to be thin and crisp then then spread dough thin all along the pan. This is only possible if you to get correct amount of dough.
Step 6: Make few holes in the flattened Roti if needed. This will help the steam to escape.
Hint 4: Start the stove on a medium flame and cover the pan with a lid if you have.
Step 7: Allow the dough to cook for few minutes. (You can make this out by change in colour of Roti and also smell).
Step 8: Once the Roti is cooked on one side You need not flip it over and cook the other side for few minutes. Typically give some 3-4 mins on first side and 2-3 mins on the second.
Step 9: Now the Roti is ready to be served. Take the Roti out of the pan using a spatula and directly serve if possible.
Hint 5: For the next Roti the Pan needs to be cooled so that you can spread the next dough ball without buring your yourself. For this you can use multiple pans if you have or pour some cold water on the pan after Roti is taken out.
Hint 6: Serve hot with different type of chutney, sauce or pickle and yogurt.

Variations

1. This dish also gives opportunity to be creative by allowing to add different type of vegetables along side onion. My choices are boiled peas (esp. butter peas), slighly fried capsicum, boiled corn.
2. Dry Fruits can also be added to make it rich. Make sure you dont add too much of them.
3. You can also add some rice flour along with Ragi flour to enhance/change the taste.

Verdict

Ragi Roti is a very good diet to have as a part of regular diet. This easy-to-make, tasty, nutritious food allows you to play around with ingredients to get different unique taste. Plain heating is the only processing we do and hence this is a better food as compared to some of the processed foods. So what are you waiting for? Get a pack of Ragi flour and get started.

Ragi Flour Nutritional Value and Health Benefits

Ragi is the common name of Finger Millet in Southern part of India (and known as Nachni in the northern part of India). Along with oats this is one of the most nutritious food and one of the easy one to to digest. It is rich in calcium and protein and also have good amount of iron and other minerals. It is low in fat most of which are unsaturated fats. As any other grains out there it has its shade of good and not so good aspects. Ragi or Nachni is often ground to a fine power and sold and popularly known as Ragi Flour. In this article we will put together all the details Ragi Flour’s Nutritional Value and Health Benefits and what ragi has to offer to us.

To start with we will look at the % share of content of Ragi, second, we will look at the quantity of minerals present and different amino acids present. We will then look at what are the over all health benefits of consuming Ragi or Nachni on a regular basis. Finally we will round it up with comparing Ragi flour to other grains like Wheat, Maize against key staple food ingredients. (check out our article on Health benefits of oatmeal nutrition for weight loss)

 

Ragi Flour Nutritional Value

In this below section depicts the in a typical content in 100 grams of Ragi Flour (edible portion, 12% moisture). Major portion of Ragi Flour is carbohydrate, followed by protein and fiber. It has the least amount of fat in them.

 

Ragi Flour Nutritional Value (Chart)

Content Amount (Typical) Amount (Range)
Carbohydrate 72.6 71.3 – 89.5
Protein 7.7 5.8 – 12.8
Fibre 3.6 3.5 – 3.9
Fat 1.3 1.3 – 2.7

Below is the pie chart which shows the split of above numbers.

Ragi Nutrition Split

Major portion of Ragi Flour is carbohydrate, around 80%. The Fat percentage is quite less which is good. Protein and fiber contents vary but range from less to moderate. 100 grams of Ragi has roughly on an average of 336 KCal of energy in them.

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Minerals

Below table shows typical amount of various minerals present in the Ragi Flour (to be referred as Ragi here after). As you can see in the table that Ragi has high amount of calcium. Calcium is one of the most important ingredients of our body and our daily need is around 350 mg. There are traces of Iron but rest of other minerals are very small.

Ragi Nutrition Chart (Minerals)

Mineral Content Amount
(Typical – mg)
Calcium 350
Iron 3.9
Niacin 1.1
Thiamin 0.42
Riboflavin 0.19

 

Amino Acids

Ragi also has some good number of Essential Amino Acids (EAA) which are essential for human body. Few of the key EAAs which Ragi has are Valine, Methionine, Isoleucine, Threonine and Tryptophan. Below section beiefly explains why these are essential for us

Valine is essential for repair of tissues, muscle coordination and metabolism and also help maintain balance of nitrogen in the body. It also help promote mental calmness and enhance maintain mental vigor.
Isoleucine is essential for ensuring blood formation, keeping a check on blood sugar levels. It also helps heal and repair muscle tissues, bones and skin.
Threonine helps maintain protein levels in the body. It also helps formation of tooth enamel, also prevents formation of fat in the liver.
Tryptophan which act as natural relaxant and help fight anxiety, depression and insomnia. They also help in treating migraine headaches. They reduce excess appetite and help control weight gain; they also release of growth harmones.
Methionoine which is a sulfur based amino acid which is essential for various activities in human body. It is said to help promote growth of healthy skin and hair. The Sulfur which we get from Methionine helps produce a substance called lecithin which helps reduce cholesterol, reduce fat inside the livers and help protect kidneys. This methionine is generally lacking in staple diet of some of the vegetarians and hence regular Ragi intake will help get enough of these amino acids.

Ragi Nutrition Chart (Amino Acids)

Amino Acids Content Amount
(mg/g of protein)
Leucine 594
Valine 413
Phenylalanin 325
Isoleucine 275
Threonine 263
Methionine 194
Tryptophan 191
Lysine 181
Cystine 163

 

Summary of Health Benefits of Ragi Flour

It is easy to get overwhelmed by so many numbers. What we are need to know is how good Ragi is and what health benefits we get by consuming it regularly. So below is a summary of these benefits.

  1. Promote Healthy Eating
  2. Promote Natural Weight Loss
  3. A good Vegan Gluten free source of Protein
  4. Acts as a good baby food due to its rich nutrient content
  5. Great whole grain source of Calcium

Ragi Vs Other Grains (Wheat, Maize, Brown Rice)

Now let us look at How Ragi fairs with other whole grains when it comes to key nutrient content. Below table shows how Ragi (finger millet) stands against other staple grains – Wheat, Maize and Brown Rice.

Ragi Nutrition Chart (Comparison)

Content (grams) Brown Rice Wheat Maize Ragi
Energy (KCal) 362 348 358 336
Carbohydrate 76 71 73 72.6
Protein 7.9 11.6 9.2 7.7
Fibre 1.0 2.0 2.8 3.6
Fat 2.7 2.0 4.6 1.5

We can make out from the chart that Protein content in Ragi is not on the higher side. It is least on Calories, Protein and Fat.

Ragi Nutrition Chart (Mineral Comparison)

Content (mgs) Brown Rice Wheat Maize Ragi
Calcium 33 30 26 350
Iron 1.8 3.5 2.7 3.9
Niacin 4.3 5.1 3.6 1.1
Thiamin 0.41 0.41 0.38 0.42
Riboflavin 0.04 0.1 0.2 0.19

Ragi has very high amount of calcium which are way more than others. The Ragi also have traces of Iron. Other minerals are not present in high numbers

 Verdict

Ragi is a very good to be included as a part of staple diet as it lot of essential nutrients, amino acids and minerals. Add to this is the fact that these have very low amount of fat content and reasonable amount of fibre.

While Ragi is indeed awesome but there is misconception that ragi is good for diabetes patients. As we know, this claim has no scientific basis and in fact it is known to be one of the easiest of the grains to digest. This means that the carbohydrates it has increases the sugar levels faster than other foods like oats.

Excess eating of Ragi could lead to Kidney stones and hence caution is required to ensure moderate eating. This article is a testament of goodness of ragi and including Ragi into diet plan for most people will help a lot.

 

References

1. Finger Millet basics from Wikipedia.org
2. Finger Millet Facts and statistics from blackherbals.com
3. Essential Amino Acids and its need from Realtime.net

Lowering Cholesterol Diets

As you may know there are 3 types of Cholesterols – High Density Lipoproteins (HDL), Low Density Lipoproteins (LDL) and Triglycerides. Out of these only HDL is good for the body where as others are not so good. This article is mainly focusing on identifying and replacing those high cholesterol diets with those which are lowering cholesterol diets.

The percentage of all cholesterols in the body is influenced by the amount of fat we intake. Even in fats we have good and bad fats. Saturated and Trans Fat are bad fats where as Unsaturated fats (Mono and Poly) are good fats.



 

Saturated Fats

Saturated are the most dangerous of fats that we should avoid. These fats contribute heavily to increase our bad cholesterol levels. Let’s check out the common food items from which these make their way to our body and what are its apt substitutes.

sad      Red Meat, Organ Meats – Replace meat (more so red meat) with other diets like fish or simply go vegetarian.

sad      Butter – Replace them with Cheese which are said to have lesser amount of total and saturated fat.

sad      Palm Oil or Coconut Oil – Replace these with Olive oil or Sun flower oil

sad      Heavy Dairy Products – Go for skimmed or semi skimmed milk. Reduce other heavy dairy products.

sad      Egg Yolks – Avoid egg yolks and food items made of them. Go for egg whites only.

 

Trans Fat

The main source of Trans fat into the body is from the processed foods we take as these have high levels of Trans Fat. The common processed food includes pasties, crisps, donuts, cakes, cookies and almost all fried items sold on fast food outlets like KFC.

The best action to take is to avoid these processed foods all together and replace them with healthy snacks (like low sugar whole grain snacks) or fruits. Going natural with consciously replacing the intake of processed food with fruits and vegetables will have a great long term benefits.

OK, now let us discuss those good fats and their sources.

 

Monounsaturated Fats

These are relatively good fats when taken in reasonable quantities. These are said to reduce the LDLs which are bad and help increase levels of HDLs which are good. The below list gives different sources of monounsaturated fats

smiley     Different kinds of oils like olive oil, grape seed oil, peanut oil, corn oil.

smiley     Nuts, Avocados

smiley     Whole grain wheat, Oat meal, cereals and popcorns

 

Polyunsaturated Fats

Like monounsaturated fats the polyunsaturated fats are good for the body when taken in moderate proportions. These also help in increasing HDLs and reduce LDLs. Below are the different sources of polyunsaturated fats.

smiley       Nuts and seeds

smiley       Sesame, Soy, Corn and Sunflower seed oils

smiley       Whole grain wheat

smiley      Peanut butter, Margarine

 

A word of caution is that even though both Mono and Polysaturated fats are termed as good fats they only should be taken in limited quantities. As they are a type of fat they will increase your body weight. Also an effort has to be made to consume the above food in its original form as heating of the food might result in food losing its property.

Verdict

If you are of age 7 or 70, what you need to do is quite simple. Reduce those foods which are high on saturated and trans fats and replace them with those food items which provide mono and poly unsaturated fats. Having said that care should be taken to limit the intake of all fats as all fats will add more weight to body. Hence adding a good exercise plan into daily routine will greatly help maintain good cholesterol levels.

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