Healthy Living Diet

There are imminent good news for individuals with non-alcoholic fatty liver disease (NAFLD) due to improved disposal of hepatic fat. Studies have now been made by the University of Texas South-Western Medical Centre and they have revealed that a low carbohydrate diet can alter glucose formation by the liver.

It is now know that a low-carbohydrate diet changes hepatic (liver) energy metabolism. The liver, when subjected to a restricted carbohydrate regime, and at the expense of glycerol, relies more on substances like lactate and amino acids to form glucose instead.

With the gradual change in eating habits of Americans over the last 30 years, migrating from a reduction in fats intake to a carbohydrate diet, obesity has increasingly crept in with sharp prevalence of metabolic liver disease where fatty deposits increases in the liver give rise to inflammation, fibrosis and cirrhosis.

A low-carb diet could also cut inflammation and blood saturated fat in metabolic syndrome patients. Studies have shown that a diet low in carbohydrates is more effective than a diet low in fat in reducing saturated fatty acids in the blood and reducing markers of inflammation. Reduction in inflammation factors are key in treating metabolic syndrome related diseases. This discovery leads to the need for general health improvement beyond simple weight loss in keeping blood glucose and insulin under control. The study is currently under review and shows that lowering total and saturated fat only had a small effect on circulating inflammatory markers whereas reducing carbohydrate led to considerably greater reductions in a number of pro-inflammatory cytokines, chemokines, and adhesion molecules. These data implicate dietary carbohydrate rather than fat as a more significant nutritional factor contributing to inflammatory processes.

Scientist have also claimed that a low-carb diets thwart diabetes better than low-fat diets. In the study, the researchers found that a diet low in carbohydrates but high in animal fat and protein doesn’t seem to increase the risk of type 2 diabetes in women. The results was a surprise to many researchers as most doctors and nutritionists suggest a low-fat diet to prevent type 2 diabetes. In contrast, total carbohydrate consumption was associated with type 2 diabetes, and that the relative risk for the glycemic load was extremely high. However, the long-term effects of such a regimen are yet to be known. People who lower their carbohydrate consumption generally take in more total and saturated fat and less whole grains, cereal fibre, fruit and vegetables, which can increase the risk of type 2 diabetes. Thus, is there any link between low-carb diets and the risk of diabetes? No, absolutely did not have a heightened risk of diabetes. In fact, there is lower decreased risk when fat and protein consumption is from vegetable rather than from animal sources.

It was also found by researchers that a low-carb diets may prevent prostate cancer progression. Eating foods that contain fewer amounts of carbohydrates would give rise to a decline in insulin production, which may be helpful in stunting tumour growth.

A new study has claimed that a diet low in carbohydrates is better than a diet low in fat at preventing diabetes. In the study, the researchers found that a diet low in carbohydrates but high in animal fat and protein doesn’t seem to increase the risk of type 2 diabetes in women. However, the study is interesting in that it shows that a low-fat diet is no better than a low-carbohydrate diet in preventing type 2 diabetes. A vegetable-based, low-carb diet which consisted of higher amounts of vegetable fat and vegetable protein, and lower amounts of carbohydrate is one diet that seem to show positive results as opposed to the generally accepted version of a low-fat diet in preventing type 2 diabetes. The study showed that a low-fat diet didn’t really prevent type 2 diabetes in our cohort when compared to a low-carb diet. Nevertheless, while low fat, high-carb diets are often suggested, the long-term effects of such a regimen are not known. People who lower their carbohydrate consumption generally take in more total and saturated fat and less whole grains, cereal fibre, fruit and vegetables, which can increase the risk of type 2 diabetes.

Well, more of these results need to be further investigated with human clinical trials to be followed up before it is certain. It only shows how complex your body is.

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If ONLY it is so simple as that! Huh, WOW!, that’s great and many of us would have no worry on leading a healthy lifestyle.

Taking exercise or adopting an exercise regime, as many of you believe, gives you the license to eat anything without any adverse effects under the sun from the fattening foods so consumed. That is only a myth as any effective exercise programme must supported by the right food consumption. Bad nutrition, as the case may be akin to fueling a car, enhances under-performance and leaves you feeling lethargic, sluggish, nauseating and perhaps falling sick.

Going to the gym or having regular exercise only frees you up but not much and it depends on how much overweight you may be. It is all about balancing the calories in and out of your body. It is that equation that determines your state of physical health as well.

So what is the standard by any measure to eat yourself fit and healthy? If you are exercising, the standard norm to be referred to should include a 60% carbohydrates, 10-15% protein and the balance being fats. Should losing weight is your intention, eat less carbohydrates and fats but more protein. Again, you have to decide what type of protein is best for you. It is common knowledge that eating more red meat as a protein source is not good for health and it is advisable to draw on lean meat, fish, tofu, soya mince, quorn, quinoa or chicken as alternatives. Athletes going for body building have a different diet programme where protein sources are totally different. Have a variety of various types of foods routinely to keep you adequately replenished.

Proteins increases your metabolism and gobbles up calories much faster. Eat your carbohydrates in the early morning or immediately after exercise when these are less likely to turn into fats. To assist the ability of the body to burn more fats, grab a carbohydrate-based drink that is able to increase your blood sugar levels during a rigorous exercise programme.

What your intentions and goals may be, the most important thing to do is to make sensible food choices to attain healthy living. As the saying goes, “It is easier to put on weight than to lose weight”, your choice is always in your hands. Eat yourself fit. Not all carbohydrates were created equal. Look out for those good carbohydrates that have low glycaemic index and do not result in energy crashes; ones where the glucose is released slowly into the blood.

Drinking sufficient water is ideal. Diabetics are unaware that their lower water consumption is detrimental to their health. Pharmaceutical companies keep this a secret away from diabetics. Gym-goers do not realise that mild dehydration 30% can impair their performance. Drink half a litre of water two hours before commencing physical exertion and three litres per day is advisable. Do you know that you need to drink half a litre of water for every pound of weight loss while exercising? Avoid alcohol consumption at all cost.

Due to the work environment nowadays, many of you do not adhere to a strict meal time. Should you need to exercise, ensure a timing difference gap of 3-4 hours for a big meal and one and a half hours for a smaller meal before doing so to avoid feeling nauseatic and lethargic. Work out your basal metabolic rate(BMR) to find out how much calorie needs based on activity levels that you intend to do. Morning workout meals differ from lunchtime workout meals. The former would include fruits and bread before workouts and oats, yogurts, wholemeal toast and poached eggs after workouts. For lunchtime workouts, nibble some fruits, nuts and yogurts at about 10.30am with some teas or sports drinks. In the after-work workouts, ensure to intake some yogurts and fruits at about 4pm to ready the body for the evening session. This ups your blood sugars level to carry out the session and not be ravenous by dinner time when you can overeat most of the time.

Healthy adults should at least engage in half an hour of moderate physical activity over five days per week which may take the forms of just speaking to others during exercise or alternatively have 20 minutes intense exercise. This is to lessen the chances of metabolic problems and development of other illnesses.

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