More and more studies show that carbohydrates (or carbohydrates) are more harmful to health than saturated fats by increasing blood sugar and cholesterol levels and promoting type 2 diabetes, cardiovascular disease, and some forms of cancer.
A well-formulated, low-carbohydrate diet has been proven to greatly improve blood cholesterol, triglycerides and glucose levels as well as reduce inflammation, all without the need to take pills.
Sweden was the first western country to reject a low-fat diet in favor of a low-carb diet, now proposing a food pyramid (like the one in the picture) where carbohydrate suppliers like cereals and tubers are at the top and vegetables , with almost residual values of carbohydrates, are the basis of the diet.
The recommended fats in this food pyramid are those found naturally in foods of animal and vegetable origin, and the fats for cooking and seasoning are olive oil and butter to spread on bread.
Processed fats such as vegetable margarines and cooking oils should be avoided as much as possible.
If you have high cholesterol, eliminate sweets and foods with factory added sugar such as juices, yogurts, breakfast cereals, biscuits and cakes, decrease your intake of rice, pasta, bread and potatoes and increase your soup intake, vegetables and salads.
The fruit should be eaten in moderation, giving preference to less sweet fruits, which have lower levels of fructose.
Fish should be preferred over meat. Eggs, as they are a good food source of proteins with high biological value and several vitamins, can be part of any meal, including breakfast.
High cholesterol results from the high consumption of sugars and not saturated fats, as previously thought.
Ana Carvalhas
Nutritionist, author of the blog http://comerbemateaos100.blogspot.com
Science in the Regional Press – Ciência Viva
Comments