While fruits and vegetables are obvious choices for healthy living, fats and grains also play key roles in nutrition. Understanding their exact roles and knowing how to choose the best fat and grain varieties are good first steps toward better health and nutrition.
The Importance of Fats
Though they have a bad reputation, fats are essential for your survival and your health. In your body, dietary fats break down into fatty acids and glycerides and store for use as a highly efficient reserve energy source. They are also essential for synthesizing hormones and storing vitamins D, E and K.
Importance of Grains
The human body's main source of energy comes from carbohydrates, and grains are the main source of carbs for most people. Carbohydrates are one of three major nutrients your body must have; the others are fats and proteins. Carbohydrates consist of chains of carbon and hydrogen molecules, which your body breaks down into glucose, a simple sugar that it burns as fuel for energy.
Healthy Fats
All fats are not created equal. Some – such as the saturated fats in beef, pork and full-fat dairy products and the trans fats found in some margarines, peanut butters and other processed foods – can trigger your body to create LDL, or "bad" cholesterol. This type of cholesterol can collect in your arteries, creating a sticky substance called plaque. Over time, plaque can narrow your arteries and restrict your blood flow, forcing your heart to work harder and effectively raising your blood pressure. High blood pressure can raise your risk of heart disease and stroke.
Monounsaturated and polyunsaturated fats – such as those in nuts, seeds, olive oil, tuna and salmon – help promote healthy cholesterol levels. Fats rich in omega-3 fatty acids might be especially beneficial for your heart. This type of cholesterol reduces plaque buildup in your arteries, lowering blood pressure and reducing the risk of related diseases.
Healthy Grains
Refined grains -- highly processed grains such as white rice and white flour -- have much of their fiber and nutrients removed. While manufacturers often replace the nutrients, the fiber is gone. Unprocessed whole grains, such as whole wheat, oats, corn and bran, contain high amounts of fiber. This fiber helps the carbohydrates in whole grains break down slowly in your body, which means fewer of them convert to fat. Carbohydrates that break down slowly also keep your blood sugar stable and give you with a long-lasting stream of energy. Stable blood sugar keeps your insulin production balanced and helps to prevent metabolic disorders such as diabetes. Fiber also traps fat and helps to remove it from your body. It also helps you feel fuller longer, making you less likely to overeat. In addition, the soluble fiber in some whole grains, such as oats, helps lower bad cholesterol and raise good cholesterol in your body.
References
- Mayoclinic.com: Dietary Fats: Know What to Choose
- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol: The Bottom Line
- Harvard School of Public Health: The Nutrition Source: Carbohydrates: Good Carbs Lead the Way
- Mayoclinic.com: Nutrition and Healthy Eating: Whole grains: Hearty Options for a Healthy Diet
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