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Over the past few decades or so, different diets have rose up to prominence, all promising a health benefit that can positively change your life. Of course, most of these diets focus on helping you lose weight like most diets are. However, some of these focus on something better: longevity and helping you live healthily for as long as you can.

But when theres an abundance of diets available, its easy to get confused in the mix and not know when to begin. According to some health experts, the Mediterranean diet is a good place to start, which is why its being championed for its health benefits. However, studies show that when it comes to increasing your lifespan, the Japanese diet can offer something new. Heres how.

The Japanese Diet

While most diets focus on helping you achieve weight loss, the ultimate goal in its core is to still help increase your lifespan. In fact, its practically the blueprint of eating a healthy diet, which is why its tailored to help you avoid suffering from chronic diseases of all sort.

And now, an increasing number of studies are showing that this can be achieved by opting to try Eastern diets, such as the Japanese one.

Low in added sugar and fats (which are primary factors in developing numerous types of health-threatening diseases), the Japanese diet mainly consists of noodles, steamed rice, fish, seaweed, tofu, natto and either freshly picked or pickled fruits and vegetables. As a stark contrast to unhealthy Western eating habits, the diet may sometimes contain a modest amount of meat, dairy or eggs.

Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. This is because traditionally, the Japanese diet has smaller portion sizes, as well as rich in both fruits and vegetables. Along with the fact that it has minimal added fat and sugars, all of these factors lead to a low calorie count, which can then help you lose weight.

Along with helping you feel good, weight loss is also crucial in avoiding tons of health problems.

Guess Which 5 Foods Help You Live Longer? Herbalmax

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Whats The Best Diet If You Want To Live Longer? - Medical Daily

According to Googles own data, the second-most popular health-related search on its engine in 2019 was, What is keto? Thats a slightly lower ranking than last year, when What is keto? was the number one health-related question people typed into Google. but its still disconcertingly high. The staying power of the ketogenic diet (what keto is short for) has simply gotta be admired; how does a diet that is largely bad for you remain something people still want to know about?

People who do keto talk about it as if theyre being paid to. Like most other diets, ketos best advertisers are the people painfully dragging themselves through its rigorous limits: No carbs, no sugars, no alcohol, no joy, etc. Keto followers are supposed to obtain 75 percent of their calories through fats, like meat (and bacon!!!). Itinerant dieters are inordinately thrilled by this, maybe because most diets dont afford them any category of food from which they can eat anything they want, or maybe because its an extremely sharp shift away from the Fats Are Evil discourse that dominated the 90s. Yes, I can eat all the cheese I want!!!! may as well be the unofficial slogan of keto, even though eating all the cheese one wants isnt a wise or sustainable choice, and overeatingeven keto-approved foodswill still cause weight gain.

Keto is supposed to work by putting the body into a state of ketosis, a sort of shock-state where the body starts breaking down stored fats to gain energy. It also works because it limits carbs so severely, dieters cant even eat one (1) whole apple if they properly abide by the rules. Most varieties of restriction diets often work, at least temporarily, because while its still possible to overeat and gain weight no matter which arbitrary restriction rules youre following, its simply boring to eat a lot of a limited range of things after a while, even if those things include bacon. Many people who lose weight by following the keto diet mightve lost weight by paying attention to what they are eating in general, which is another thing any arbitrary restriction forces them to do.

But that wouldnt be any fun at all, would it? Its way less exciting to say, no, thanks to a post-lunch cookie than it is to chomp into a wheel of bacon-wrapped cheese (is this real?) while yelling, My diet allows this!!! Keto was born in this decade and unfortunately will probably not die within it; January is just around the corner, and many people will likely continue to type what is keto into their little Google search bars, looking for a way to lose holiday pounds that probably dont exist, and that dont need losing.

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People Are Still Googling One of the Most Annoying Diets of the Decade - VICE

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Cutting carbs has long been viewed as the simplest route to weight loss, and the emergence of the ketogenic diet has only served to re-energise this theory.

Because low-carb diets initially help with weight loss, people assume that theyre healthier, says Helen West, Saunts partner at the Rooted Project. But going all-in for low-carb in the long term could cause more problems than it solves.

Research published last year in the Lancet Public Health journal found that following a diet made up of less than 40% carbs was associated with a higher mortality risk.

A separate study linked low-carb diets to increased chances of dying from coronary heart disease, stroke and cancer.

The conclusion is simple, really: the NHS suggests that starchy carbs should make up a third of your plate, with the other two-thirds equal parts protein and fibrous veg. If youre cutting carbs for weight loss, you can (most likely) expect a rebound as soon as you add them back into your diet.

Cutting out an entire food group is never a recipe for long-term success. Sorry.

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Low Carb Diets: Are they Really Healthy? - Men's health UK

Its not uncommon to hear people report sleep problems when they start a ketogenic diet. A big reduction in carbohydrate intake combined with significant increase to fat intakewhich happens on a keto dietcan cause changes to sleep patterns. These macronutrients have different effects in the body and can affect sleep in distinct ways.

Studies of high-fat diets show mixed results. Some research suggests eating abundant fats can improve sleep quality, while other studies showhigh-fat diets linked to more disruptive sleep and trouble falling asleep. (Ill talk about the effects of protein and carbohydrates on fats in a minute.)

There are a small number of studies that look at keto diets and sleep. They show this very low-carb, high-fat diet may offer benefits for sleep, both through weight loss and other pathways. A just-released study onthe effects of ketofound that adhering to this eating plan helped reduce daytime sleepiness in a group of obese patients. Previous studies have foundsimilar results, along with increases to REM sleep. Other research has shownketogenic diets increase REM sleep and sleep qualityin a group of children with epilepsy. (A ketogenic diet has shown the capacity to reduce seizures, making it an effective dietary therapy for people with epilepsy.)

Theres some very interesting emerging research showing that ketogenic diets have an effect on a brain chemical that is important to sleep regulation: adenosine. Youve heard metalk about adenosine before, in relation to caffeine. Adenosine builds up in the body throughout the day. It contributes to our feeling increasingly less alert and wakeful as the day goes on, and eventually helps to promote deeper slow-wave sleep at night. Caffeines ability to block the effects of adenosine is one important way it delivers us that stimulating, alertness-producing mental boost. Studies show a ketogenic diet promotes adenosine activity in the body, helping to relax the nervous system, as well asreducing pain and inflammationall of which can help improve sleep.

We need to see more research to better understand the relationship of ketogenic diets to adenosine, and to sleep directly. There may be short-term issues on a ketogenic diet that eventually give way to benefits for sleepbut we need to see more research to know.

Sleep issues with high-protein, low-carb diets?

Its tough to find research that specifically addresses the Paleo diet and sleep. (There are currently studies underway, which Ill talk about when theyre published.) From talking with my patients and others, I know people who start eating paleo sometimes have a harder time sleeping, similar to people who adopt a ketogenic eating plan.

The shift away from carbohydrates and toward protein may explain these sleep issues. Carbohydrates increase levels of the amino acid tryptophan in the brain, which helps facilitate sleep when it converts to serotonin. Serotonin is necessary for the body to produce the sleep hormone melatonin. Protein, on the other hand,increases levels of tyrosine, an amino acid that triggers the production of stimulating, alerting brain chemicals, including epinephrine and norepinephrine. Reducing serotonin by limiting carbohydrateswhile at the same time elevating the alertness-promoting chemicals associated with tyrosinemay result in difficulty falling asleep and getting a full night of rest.

Research on the effects to sleep of high-protein and high-carbohydrate diets is mixed. Some studies have shown people with sleep disorders such as insomnia and sleepapnea tend to consume less carbohydrates than people without these sleep disorders. Other research shows reductions to slow-wave sleep in people who consume high-carb diets, compared to low-carb.

One factor that seems clearly to matter when it comes to carbohydrate intake?Quality. Diets that derive their carbohydrates from healthy, fiber-rich whole foodsas opposed to sugars and processed starchesare associated with better sleep. The Mediterranean diet, which emphasizes whole foods, lean proteins, fresh vegetables and fruits, a moderate amount of grainwhile minimizing sugarsis linked toimprovements in insomniaand other sleep problems. The effects on sleep from moving from a high-carb to a low-carb diet may depend heavily on the types of carbohydrates youve been eating, the ones you keep in place in your new regimen, and thetiming of your eating, especially in the evening.

High protein diets have also shown both benefits and drawbacks for sleep. Some studies showconsuming greater amounts of proteinis linked to longer sleep times, moreconsistent sleep patterns, andhigher sleep quality. Other research suggests higher protein intake is linked to shorter sleep amounts. Recent research indicates thathigh-protein diets in people who are overweight may lead to improvements to sleep.

A couple takeaways on low-carb diets and sleep

There isnt a one-size-fits-all message about how these popular diets affect sleep. To navigate sleeping well alongside any new eating plan, keep these things in mind:

Losing weight will help you sleep better.A diet that helps you get safely to a healthy weight and stay there will benefit your sleep. Your risks for obstructive sleep apnea and other sleep disorders will go down. Youll sleep more comfortably, and wake with more energy for the day. But keep this in mind also: losing weight at the expense of a sound, consistent sleep routine is not a smart strategy. The key is to identify the eating habits that allow you to lose excess weight, maintain a healthy weight, and sleep well at every step along the way.

Any dietary change can alter your sleep. Our eating and sleeping lives are deeply connected. What and when we eat affects our circadian rhythms, ourgut health, our energy levels, and the hormones and biochemicals that stimulate and sedate us. If youre starting on a new diet, be aware your sleep may change at first. Be prepared to pay extra attention to how youre sleeping. If sleep issues arise in connection with a new diet and dont ease after a few weeks, take a look at modifying your eating strategy in consultation with your doctor, to improve your rest.

Theres some exciting research coming on this topic, which well return to soon. In the meantime, eat well and sleep well as we head into a fresh new year.

See the rest here:
The Science Behind the Ketogenic Diet and Sleep - Psychology Today

Eating chili peppers regularly as part of the Mediterranean diet has been linked to a lower risk of dying early and from cardiovascular disease in a study.

Scientists looked at data collected between 2005 and 2010 on 22,811 men and women living in the mountainous Molise region of southern Italy. The chili pepper is a staple of the Mediterranean diet, and used to flavor traditional food in southern Italy, according to the authors of the paper published in the Journal of the American College of Cardiology. The diet earns its name from the lifestyle traditionally followed by the populations of the Mediterranean basin. It is rich in fruits, vegetables, whole grains, beans, nuts, and seeds. Olive oil provides the biggest chunk of fat, while fish, eggs, wine and poultry are consumed in moderation.

The participants filled in questionnaires about what they ate at the start of the study, which the researchers used to place them into four categories: those who never or rarely ate chili peppers; those who ate them twice a week; between twice and four times; and four or more.

By the end of the study, 1,236 of the volunteers had died. Eating chili pepper regularly, at least four times per week, was linked with a 23 percent lower risk of dying of any cause compared with those who never or rarely ate chilis. Participants who often consumed the spicy fruit also had a 34 percent lower chance of dying of cardiovascular disease.

Past studies suggest capsaicin, the active component of chili peppers which makes them spicy, could carry health benefits, the authors of the paper explained. More research is needed to explain what is behind the link and to characterize the potential role played by capsaicin, the team told Newsweek in a joint statement.

First author Marialaura Bonaccio, an epidemiologist at Maastricht University in the Netherlands; Dr. Giovanni de Gaetano, senior investigator and president of Italy's I.R.C.C.S. Neuromed; and Dr. Licia Iacoviello, professor of public health at the University of Insubria, Italy, spoke to Newsweek.

"The strength of the association between chili pepper and cardiovascular mortality risk is quite strong, but also the risk reduction toward total death risk is actually surprising," they said.

The study was limited, however, because it was observational. That means the researchers didn't control what participants did, but simply examined data collected on them. In addition, as the dietary data was only collected once, it's not clear if what the participants ate changed over time. But the researchers said they performed statistical analyses to make sure their findings were as robust as possible.

So should we increase our intake of chili peppers in response to the study? No, the authors said. "Diets should not be treated as drugs," they argued. "We should not talk in terms of amounts per day, as if we were dealing with drugs, rather our effort should be addressed to promote a global healthy lifestyle, starting from diet.

They continued: "We may encourage people who usually add chilis to their food to continue in doing so, since now there is a good scientific evidence for this. Moderation is an important characteristic of [the] Mediterranean diet. If people dislike chili, well, they should just follow a healthy Mediterranean diet."

"This study contributes to increase the knowledge on how healthy lifestyles, such as diet, act in improving our health," the researchers said: "This is of crucial importance especially at a time when pharmacological treatments are systematically preferred to healthy changes in lifestyles."

This study is the latest to link the Mediterranean diet to better health. Earlier this year, separate teams of researchers found it appeared to help with sleep, and may prevent depression.

Dr. Penny Kris-Etherton, distinguished professor of nutrition at Penn State and Fellow of the American Heart Association, who did not work on the research, told Newsweek: "It's too simplistic to say that incorporating chili peppers alone can lower your risk of a heart attack, especially if they are just added to a poor quality diet.

Certainly chili-peppers can be part of a healthy eating pattern that emphasizes vegetables, fruits, nuts/seeds, whole grains, lean protein and fish, limits foods high in saturated fat and dietary cholesterol, and minimizes trans fats, sodium (salt), processed meats, refined carbohydrates and sweetened beverages. The overall eating pattern is most important for decreasing risk of cardiovascular diseasenot just a single food."

Duane Mellor, a registered dietitian and senior teaching fellow at Aston Medical School, Aston University, U.K., who did not work on the study, pointed out in a statement that the paper doesn't prove that eating chili peppers improves health. It "hints that those who were following a more traditional Mediterranean diet seemed to benefit less than those not following this type of diet," he said.

"This could suggest it is how chilis are used as part of an overall dietary pattern and lifestyle. It is plausible people who use chilis, as the data suggests, also used more herbs and spices, and as such likely to be eating more fresh foods including vegetables."

Mellor went on: "So, although chilis can be a tasty addition to our recipes and meals, any direct effect is likely to be small and it is more likely that it makes eating other healthy foods more pleasurable."

Ian Johnson, nutrition researcher and emeritus fellow at the Quadram Institute Bioscience, who also didn't work on the paper, said in a statement the paper was of high quality and based on a large population.

Johnson also argued the link is likely down to some other dietary or lifestyle factor related to eating chilis.

Continued here:
Eating This Many Chili Peppers Linked to Lower Risk of Dying From Heart Disease - Newsweek

Can diabetics throw away their insulin pumps simply by changing their diets?

Israeli research published in Diabetes Care suggests that the standard diet recommended for diabetics is making things worse.

Perhaps counter intuitively, eating a big breakfast of starches and sugars can help diabetics replace the need to inject insulin, while at the same time reducing the weight gain associated with diabetes and improving overall cardiovascular health.

Type 2 diabetics must inject themselves with insulin, a hormone that regulates the movement of sugar into liver, muscle and fat cells, up to four times a day. The injections keep patients alive but trigger a vicious cycle where increasingly higher doses are required.

In addition to insulin injections, diabetics generally follow a diet nicknamed 6M six small meals spread throughout the day, including a bedtime snack to prevent a drop in sugar levels during the night.

The new diet protocol is dubbed 3M and calls for just three meals a day, starting with bread, fruit and sweets in the early hours of the morning, a substantial lunch and a small dinner (specifically lacking any starches, sweets and fruits).

The 3M diet seems to be better matched to our circadian rhythm, which is optimized for eating in the morning and fasting during the evening and night, the research shows.

The 6M diet, by contrast, has not been effective for sugar control, so diabetics require additional medication and insulin, explains co-lead researcher Prof. Daniela Jakubowicz of Tel Aviv University and Wolfson Medical Centers Diabetes Unit.Insulin injections [also] lead to weight gain, which further increases blood sugar levels.

In a study of 29 Type 2 diabetes patients, those on the 3M diet lost weight and experienced substantially improved sugar levels. The 6M diet group did not lose weight or experience any improvement of sugar levels.

Their need for diabetic medication, especially for insulin doses, dipped substantially. Some were even able to stop using insulin altogether, said Jakubowicz.

In addition, the 3M diet improved the expression of biological clock genes. This suggests that the 3M diet is not only more effective in controlling diabetes, it may also prevent many other complications such as cardiovascular disease, aging and cancer, which are all regulated by the biological clock genes.

This may be the mechanism that makes the 3M diet successful, as it enhances insulin secretion and improves sugar delivery into the muscles, creating a balanced daytime and nocturnal glucose metabolism.

The researchers also from the Hebrew University, Hadassah Hebrew University Medical Center and the Weizmann Institute of Science in Israel, as well as Lund University in Sweden will next investigate the role certain proteins play in breakfast foods consumed by diabetics.

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The diet and diabetes link: It's not what you think - ISRAEL21c

The average Briton needs about eight hours of good-quality sleep a night to function properly yet many people fall short of that amount. While the causes of sleep loss can be complex and wide-ranging, the solutions can be simple and effective. Dietary habits, for example, can either help or hinder the sleep-cycle so it is important to eat certain foods while shunning others.

Eating food before bed can either aid or obstruct the sleep process, for example, research has shown that high-carb meals may disrupt a good night's rest.

A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it will not be restful sleep.

Instead, high-fat meals could promote a deeper and more restful sleep, research suggests.

Several studies echo this finding, showing that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet with the same amount of calories for both diets.

READ MORE:How to sleep: Four tips to stop you waking up in the night

Foods that are high in lean protein, like cottage cheese, also pack the amino acid tryptophan, which may increase serotonin levels, explained the National Sleep Foundation.

Serotonin is a brain chemical and low levels of it can contribute to insomnia, explains the health body.

Eating foods that are high in lean protein can increase your blood levels of the hormone, helping you sleep more soundly, it added.

Other low-carb/high-fat foods include:

According to the NHS, you should create conditions in your bedroom that will be most conducive to sleep.

Experts claim there's a strong association in people's minds between sleep and the bedroom.

However, as the NHS points out, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.

Keep your bedroom just for sleep and sex (or masturbation) - unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years.

Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C, added the NHS.

Additionally, fit some thick curtains if you do not have any - if you're disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs, says the health site.

You may find keeping a sleep diary will help to identify the underlying cause of your sleeplessness.

If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems, explained the NHS.

Read the rest here:
How to sleep: Following this diet could help you get a good nights sleep - Express

In our modern-day lifestyle, the ancient school of Ayurveda can offer respite from everyday troubles and stress. Plus, certain roots and herbs prescribed in this holistic healing therapy can also help get rid of diseases and several ailments. While a lot of them are already in use, some of them are still not talked about. Katuki, a traditional herb, originally found in the mountains is rather rare and not as popularly known as other traditional herbs and spices but can offer respite from so many problems that may be weighing down your body. A bitter root with sweet, helpful health benefits, here are some benefits of this ayurvedic plant:1. It is a natural fever pillWhen we are stuck by a bout of temperature and chills, the first thing we all do is pop in a pill to bring the body temperature down. What if we told you, katuki consumed during sick days can cool down the body naturally? The herb contains powerful antipyretic properties that soothe and fight the inflammation responsible for the sudden chills and body heat. Consumed with either warm water or ghee, it can naturally protect the body from seasonal dangers. You can also try adding powdered katuki to your meals to boost your health.

2. Eases respiration and breathingPollution, seasonal woes or viral infections- breathing troubles can spell trouble anytime. Katuki, with its potent anti-inflammatory properties, can open up the passageways, ease congestion and help expel any irritants, naturally. It can also act as a natural aid that can come to the rescue of asthmatic patients by limiting the release of histamine in the body. Studies are also being conducted to test its efficacy in providing respiratory benefits for the body. Plus, it is also touted to carry immune-boosting benefits, which again can prevent the chances of chronic infections happening.

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5 reasons you must include Katuki in your diet! - Times of India

The nations diet is 25 per cent green, 14 per cent red - and nine per cent beige, according to a study.

Researchers found that far from filling our plates with pasta, potatoes and bread, we are mixing things up with leafy greens and rich reds like tomatoes and peppers.

However, 44 per cent admit there are colours they still avoid - with one in five steering clear of anything purple and one in 20 wary about orange foods.

A spokesman for Birds Eye, which commissioned the study, said: Its been widely understood for decades that a healthy diet is one with a good balance, with many trying to follow the five-a-day rule when it comes to fruit and veg.

A great way of ensuring you get all the nutrients you need is to fill your plate with as much veg as possible, and eat in full colour.

While dark green veg is healthy, eating nothing but broccoli or peas wouldnt give you all the nutrition you need - so its great to mix it up with bright yellow sweetcorn, orange carrots, golden chicken and juicy red tomatoes.

Whether its fresh or frozen, eating vegetables of all colours mean you are then consuming a wide range of nutrients and vitamins.

A video created by Birds Eye has also shown how people are drawn to brighter colours of food.

Plates containing purple, beige and white, red and orange, green, and yellow foods were laid out on a table and six participants were asked to select the dish they thought looked the most attractive to eat.

All chose the red and orange plate of food as their favourite, along with the other vibrant colours of purple and green.

The study also found six in 10 adults now make a conscious effort to have a diet filled with varied colours, although women make more of an effort than men (68 per cent compared to 52 per cent).

Just under half believe they eat just the right amount of green foods, although three in 10 think they could do with more.

Around 45 per cent have even made a conscious effort to eat more food of a certain colour, with green among the most popular.

Colour isnt the only thing that puts Brits off a food though, with 58 per cent skipping something on their plate because of the smell.

Another four in 10 have passed over eating something because they werent convinced by its texture.

But women are more likely to turn their nose up at a food because of its smell, texture or how it looks than men are.

It also emerged that on an average day, Brits eat five different colours of food in total, although a fifth have seven or more.

More than 15 per cent even suggest eating a certain colour food can boost their mood.

Half say a plate with lots of bright colours is more appetising, while a picky 23 per cent only like it if there is an even number of colours on their plate.

But the research, carried out for Birds Eye via OnePoll, found a staggering 80 per cent associate the colour green with healthy food.

And men are more likely to consider beige, black, white or brown food as being healthy than women.

A spokesman for Birds Eye added: Having a healthy, balanced diet means eating a variety of foods to ensure getting all the necessary nutrients.

"Making a meal healthier is as easy as adding more colours to your plate.

"Frozen vegetables are a great way to have nutritious vegetables readily available all year round to eat in full colour.

For the full results, click here.

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Eat your greens... the nation's diet is surprisingly multicoloured - MyLondon

Fats can be good too, provided you make the right choice.

Highlights

Low Fat Diet: Fats are essential to carry out multiple body functions; therefore, ruling them out could be detrimental for your health. Fats are an important macro-nutrient required daily for maintaining the integrity of our physiology. Fats provide energy, protect our vital organs from injury by forming a protective layer around it, they support cell growth and insulate our body. They are essential for the absorption of fat soluble vitamins and production of hormones. Fats can be good too, provided you make the right choice. Consultant nutritionist Rupali Datta talks us through pros and cons of low-fat diet and 'fatty' foods that can actually do wonders for you!

Also Read:Weight Loss: 3 Delicious Low-Fat Chicken Recipes To Add To Your Diet

Fats come into our diet from visible sources - the added fat, and invisible sources - fat that is already present in the food. But did you know that there are different types of fats too?! You heard it right! Different types of fats include:

Fats are essential but get a bad reputation because too much of a good thing is also not good. High fat diets are known to increase the risk of heart diseases, stroke, diabetes and obesity. Choosing healthy fats in the right quantities will ensure that you get the benefits without increasing the risk of non-communicable diseases. Moreover, if you are on a weight loss diet, you must know that all fats provide the same amount of calories, so be watchful of your intake of fats. In other words, include foods that are good sources of mono-unsaturated fats for weight loss, but practice moderation.

Good fats like mono-unsaturated fats are associated with lowered risk of high cholesterol, heart diseases and stroke. The best sources of mono-unsaturated fats are peanut, rice bran, olive and canola oils. MUFA is also found in almonds, walnuts and seeds. So make sure you include more such fatty foods in your diet, but in moderation. Other types of good fats like poly-unsaturated fats (omega -3) are essential for vital body functions. Fatty fish like salmon and tuna, and walnuts are good sources of poly-unsaturated fats.

Also Read:Low Fat Food: What to Eat and What to Avoid for Weight Loss

Low Fat Diet:MUFA is also found in almonds, walnuts and seeds.

Saturated fats come from butter, ghee and coconut oil; therefore, use them judiciously. A better choice would be low fat dairy and nuts and seeds that along with sat fats also give healthy nutrients. Fish lean meat, chicken breast and eggs are also good sources of saturated fats, which our body needs too. However, Trans fats are a big no. Eating food cooked in oil heated to smoking point repeatedly, non-branded bakery products like mathi, rusk, namkeens are somesources of Trans fats.

Non-branded bakery products like mathi, rusk, namkeens are somesources of Trans fats.

All foods contain some amounts of fats naturally. But then there are foods that are low in fats and can be added to your daily diet.

There is no need to go fat free; it is unhealthy. One just need to choose smart! Stay healthy!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Low Fat Diet: All You Need To Know About Fats And Healthy Fat Diet (Watch Video Inside)) - NDTV Food

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