Have you ever wondered how many carbohydrates you should be eating? Or whether a detox diet really works? Or how often to snack?
A Google search can come up with a variety of answers, but how do you know what the truth is? Make sure the website is reputable and ends in “.org” or by a registered dietitian. Here are answers you can trust.
Do Carbohydrates Gain Weight? Carbohydrates are often demonized as the devil of weight gain. You are not. You just want to make sure that you are eating complex carbohydrates instead of simple carbohydrates. Complex carbohydrates are important for energy, brain function, and even weight loss. Complex carbohydrates include whole grains, beans, and vegetables that are high in fiber and will keep you feeling full. Simple carbohydrates are those high-sugar foods and processed grains that result in unsatisfactory meals and, later, over indulgence. Remember that any food you eat in excess will result in weight gain and eliminating one of the main food groups is detrimental. You need all of the macros – carbohydrates, fat, and protein.
Is snacking all day bad for my health? Not necessarily. Six smaller meals will work for many people. When you eat nutrient-rich foods like fruits, vegetables, whole grains, and protein, you can increase your intake of vitamins and minerals. A smart snack is planned, consumed when you’re really hungry, and helps bridge the gap between meals to make sure you don’t overeat later. Avoid chips, candy, and candy with empty calories and added sugars to make you feel sluggish later.
Can certain foods burn calories? Not really. Caffeine and spicy ingredients (which contain capsaicin) can increase your metabolism, but are not enough for significant calorie burning or weight loss. The best way to lose weight is to choose healthy foods in the right servings and exercise consistently.
Are Fat-Free or Low-Fat Versions of Food Healthier? If a product says it has little or no fat, look for the sugar content on the label. Sometimes manufacturers replace fat with sugar to make it more palatable because fat adds flavor to foods. In addition, some fat in our salad dressings helps with the absorption of fat-soluble vitamins (A, D, E and K).
Do Detox Diets Get rid of toxins from the body? There is little evidence that detox or cleansing diets eliminate toxins. The body has its own detoxification system with the liver and kidneys that act as a cleansing system to remove waste from the body.
questions and answers
Q: Are Smoothies Beneficial For Weight Loss and Overall Health?
A: To achieve healthy and safe weight loss, the goal is to maintain satiety (feeling full after you eat) and prevent muscle loss while maximizing fat loss. Saturation can be achieved by consuming protein, high fiber, high-volume foods. So, yes, smoothies can be a great way to increase the feeling of satiety by increasing your fiber intake, and they can be a wonderful substitute for highly processed carbohydrates. Just make sure to include protein (like Greek yogurt or milk) and vegetables (like spinach or kale), and fresh or frozen fruits.
You can use your slow cooker to have oatmeal ready when you wake up. Steel cut oats, which are complex carbohydrates, work best. Try this Overnight Maple-Raisin Oatmeal from Cooking Light.
OVERNIGHT MAPLE-RAISIN OATMEAL
Servings: 6 (Serving size: 1 cup of oatmeal and about 1/4 cup of apples)
3 3/4 cups of water
2 1/4 cups 1% milk
1 1/2 cups of steel cut oats
3/4 cup golden raisins (or dried cranberries)
1/2 cup maple syrup
1 1/2 teaspoons of vanilla
3/4 teaspoon ground cinnamon
1/2 teaspoon kosher salt
1 1/2 tablespoons of melted butter
2 large apples, sliced into 1/4-inch slices
Mix the water, milk, oats, raisins, maple syrup, vanilla, cinnamon and salt in a heat-resistant glass bowl. Place the bowl in a 6-liter slow cooker. Pour cold water into the slow cooker and fill it until the water comes out 3/4 outside the bowl. Cover the slow cooker. Cook at low 8 hours or until the oats are thick and creamy. Melt butter in a medium pan over medium-high heat. Add apples; Cook for 3 minutes or until brown, stirring occasionally. Stir the oats; Spoons in bowls. Top with apples.
Per serving: 370 calories; 10 grams of protein; 75 grams of carbohydrates; 6.5 grams of fat; 12 milligrams of cholesterol; 7 grams of fiber; 211 milligrams of sodium.
Charlyn Fargo is a registered nutritionist at SIU Med School in Springfield, Illinois. For comments or questions, contact them at [email protected] or follow her on Twitter @NutritionRD. To learn more about Charlyn Fargo and read about the features of other creators and cartoonists at Creators Syndicate, visit Creators Syndicate’s website at www.creators.com
Credit: cgdsro at Pixabay