Some of you have heard my campfire saying that when it comes to energy and the body, “Carbohydrates are like the kindling of a campfire that burn up quick and fats are like the slow-burning log for sustained energy”. We need both, carbohydrates and fats, to have energy, feel full and satiated, and for processes in the body to run. But, it is important to provide the right types and amounts of these nutrients. Glucose, which comes from carbohydrates is the bodies fuel of choice for short term energy. Fats are needed for brain health and for the absorption of certain vitamins and even on a cellular level, fats play a roll by keeping cell membranes from becoming too rigid for nutrient transfer. As you can see, both Carbs and Fats deserve a good reputation, not a bad one.
Cholesterol, coming from Fats, has many important roles as it is converted in the liver to make bile, and is a precursor to both vitamin D, and to some of our hormones. The heart mainly uses Fatty acids for energy, in particular, omega-3, which manages inflammation. Cholesterol from our diet does not significantly affect our blood cholesterol levels in most people. Genetics can play a part in those levels, but, generally speaking, contradictory to what we once thought, cholesterol is actually very important to many functions in our body. Studies suggest that it’s not the concentration of cholesterol that causes cardiovascular risk, but how many “transfer” units, or LDL particles, that are reflective of risk of heart disease. That is why LDL is the “bad cholesterol.” Diets high in sugar, and refined carbohydrates (a lot of white breads, sugary cereals, and pasta, for instance) can increase these particle numbers, leading to high LDL cholesterol, but nutrient dense diets and a healthy lifestyle can help reduce them.
Blood sugar regulation, greatly influences cardiovascular health. Inflammation increases when levels of cortisol (the stress hormone), are high during the fight or flight response and/or blood sugar imbalances. High levels of cortisol can lead to insulin resistance, which can lead to cardiovascular disease. Blood sugar regulation can become out of balance when the diet is high in sugar and refined carbohydrates. This leads to increased inflammation of blood vessels, elevated LDL particle numbers, and in turn increases the risk for cardiovascular health. When the adrenal glands (where cortisol is produced) are taxed from stress, vascular restriction can occur. (NTA, 2020) So what’s the solution? Choose healthier options of Fats and Carbs!
Anti-inflammatory fats to include in your diet may come from avocados, olive oil, salmon, flax seed, walnuts, hemp seed, and chia seeds. But don’t forget about carbohydrates for balance! What are healthy carbs? All veggies, whole fruits, nuts, seeds, legumes (lentils, kidney beans, peas), and whole grains. They’re all essential for energy that your brain and muscles need. The fiber from healthy carbs helps you feel full, aids in digestion and keeps blood cholesterol levels in check. Be creative with your carb intake- try a new fruit or vegetable, add ancient grains, or a new legume. Variety is key! And if you need help or guidance, I’m just a phone call away!
-Kathy Swelstad
Grand Junction Wellness Coach