The Truth About Fats and Carbohydrates

They've got a bad reputation among dieters, but fats and carbohydrates are essential for a healthy diet. Eating whole grains such as brown rice and whole wheat bread, and lots of vegetables, provides the best sources of the kinds of carbohydrates that the human body needs as its main fuel source. With high-quality complex carbohydrates that contain 30 grams of fiber, up to 30% of your daily calories can come from fat while still maintaining a healthy balance.

Fat is burned by the body more slowly than carbohydrates, so fats help to maintain a stable blood glucose level without the sharp spikes that can eventually lead to metabolic syndrome, a precursor to diabetes. Fats are denser than carbohydrates, so they produce more of a sensation of satiety, making people likelier to eat fewer overall calories.

Fats also create the main building blocks for cholesterol, a substance without which our bodies can't function. Cholesterol keeps
neurotransmitter and brain function running smoothly, builds brain and nerve tissue, and provides nourishment to the immune system. It provides the insulation around nerves. It helps digest fat-soluble vitamins. Many hormones are made from cholesterol. The best fats to consume are essential fatty acids from fish, and plant-based oils such as olive and canola.

As much as possible, choose whole foods; whole grains, raw fruit, fresh produce, unsalted nuts and seeds. Make your own meals instead of using processed foods. In the long run, it's cheaper and healthier if you plan menus around what's in season. Complex carbohydrates like whole-grain breads and vegetables take longer to digest, contributing to the sensation of being full.