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admin | Healthy Vegetables List | 12.04.2014
Carbohydrate contains fewer calories gram for gram than fat, and starchy foods can be a good source of fibre, which means they can be a useful part of a weight loss plan.
While we can most certainly survive without sugar, it would be quite difficult to eliminate carbs entirely from your diet. However, cutting out starchy foods from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems (see above), unless you're able to make up for the nutritional shortfall with healthy substitutes. Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet such as wholegrains, potatoes, vegetables, fruits, legumes and lower fat dairy products.
In the absence of carbohydrates in the diet your body will convert protein (or other non-carbohydrate substances) into glucose, so it's not just carbs that can raise your blood sugar and insulin levels.
If you consume more calories than you burn from whatever source, carbs, protein or fat, you will gain weight. Carbs and protein contain roughly the same number of calories per gram, and fat contains almost twice as many calories per gram as carbs or protein.
To increase the amount of fibre in your diet, go for wholegrain varieties of starchy foods and eat potatoes with skins on. Unless you have a diagnosed health condition such as wheat allergy, wheat sensitivity or coeliac disease, there is little evidence that cutting out wheat and other grains from your diet would benefit your health.
Diabetes UK recommends that people with diabetes should try to eat a healthy balanced diet, as depicted in the eatwell plate, and to include starchy foods at every meal.
Diabetes UK says there is some evidence which suggests that low-carb diets can lead to weight loss and improvements in blood glucose control in people with type 2 diabetes in the short term. Weight loss from a low-carb diet may be because of a reduced intake of calories overall and not specifically as a result of eating less carbohydrate. Eating a healthy diet and doing regular exercise can help lower the level of cholesterol in your blood. Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels. Artificial trans fats can be found in hydrogenated fat, so some processed foods, such as biscuits and cakes, can contain trans fats. In the UK, manufacturers and most of the supermarkets have reduced the amount of trans fats in their products.
Reducing the total amount of fat in your diet can also help reduce your risk of heart disease.
The cholesterol found in food has much less of an effect on the level of cholesterol in your blood than the amount of saturated fat you eat.

If your GP has advised you to change your diet to reduce your blood cholesterol, the most important thing to do is to cut down on saturated fat. If your doctor has told you you have high cholesterol and you can lower it by changing your diet, there's no need to buy special products to lower your cholesterol. Some pharmacies sell low-dose statins, which you can buy without a prescription, but they are no substitute for lowering your cholesterol by eating a healthy, balanced diet and being active.
Hardly any foods contain only one nutrient and most are a combination of carbohydrates, fats and proteins in varying amounts. By replacing fatty, sugary foods and drinks with high-fibre starchy foods, it is more likely you will reduce the number of calories in your diet. Read the British Dietetic Association's review of low-carb diets, including the paleo, Dukan, Atkins, and South Beach diets. So cutting out carbs or fat does not necessarily mean cutting out calories if you are replacing them with other foods containing the same amount of calories. It doesn't seem to matter a whole lot whether your diet is high in fat or carbs, but how much you eat in total.
There is some evidence that diets high in sugar are associated with an increased energy content of the diet overall, which over time can lead to weight gain. There is also not enough evidence to support the use of low-carb diets in people with type 1 diabetes. If you are aged 40 to 74, you can get your cholesterol checked as part of an NHS Health Check. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood. Most people in the UK don't eat a lot of trans fats, but you should keep checking food labels for hydrogenated fats or oils. These products are not recommended by doctors and they're no substitute for a healthy, balanced diet. There may be other, simpler and less expensive changes you can make, such as eating a healthy, balanced diet and being more physically active. Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.
Ketosis as a result of a low carbohydrate diet can be accompanied by headaches, weakness, nausea, dehydration, dizziness and irritability particularly in the short term.
Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries and cakes.

Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils are foods we should eat as part of a healthy balanced diet. It is recommended that everyone with diabetes sees a registered dietitian for specific advice on their food choices. For most other people, the first way to tackle high cholesterol is by making changes to your diet and getting more active. Among other things, protein-rich foods can help you feel full and we should have some meat, fish, eggs, beans and dairy products as part of a healthy balanced diet. The British Dietetic Association also recommends making more use of herbs and spices as a healthy alternative to adding salt to food.
Tip 9: Swap a scoop of pasta for a scoop of vegetablesVegetables and salads are a mainstay of many weight loss diets, so replacing a portion of starchy pasta or bread with vegetables may help improve your chances of losing weight. Not only is veg naturally fat-free, the NHS says it's packed with essential vitamins, minerals, antioxidants and fibre that can help reduce the risk of diseases like cancer and heart disease. The British Dietetic Association says a diet rich in wholegrains may help maintain a healthy weight and a healthy digestive tract, by helping maintain regular bowel movements and promoting growth of healthy bacteria in the colon. The NHS says most people in the UK only get about 14 grams of fibre a day and should aim for at least 18 grams a day. Tip 12: Clean the cupboards of fattening foodsIf you have crisps in the cupboard and ice cream in the freezer, you're making weight loss harder than it has to be.
The NHS suggests setting a realistic weight loss goal of about 0.5kg to 1kg (one to two pounds a week). The NHS also says rapid weight loss may be hard to maintain in the long-term and comes with some health risks.
To re-size your diet, use kitchen scales and measuring cups to measure your meals for a week or two. Because our bodies don't use those calories well, they usually get converted directly into fat. Tip 19: Chew sugar-free gumThe next time you want to grab a fattening snack, reach for some sugar-free gum instead.

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