How are fats, proteins, and carbs digested and absorbed in the body? Good question! Let's take a peek and find out. The purpose of the digestive system is simple; break down food and absorb the nutrients that bodies need, and get rid of the things they don't need. Digestion can seem like a complicated idea, and in some ways, it is. However, bodies are amazing things and are able to conform to new foods and food changes in order to absorb as much nutrients as it possible can. Food absorption and digestion essentially means maximizing the surface area in the form of chewing food, which breaks food down into smaller pieces so enzymes can break it down further, until our bodies can absorb the nutrients from them. (CrashCourse, 2011).
What are the good fats and bad fats? Saturated fats come mostly from animal sources of food. One of the negative qualities it has, is that it raises the total blood cholesterol levels, which can increase the risk of cardiovascular disease. (Mayo Clinic Staff, 2013). Saturated fats are found in butter, cheese, whole milk, ice creams and fatty meats. Monounsaturated fats are typically liquid when at room temperature, like olive oil. You can also find monounsaturated fats in avocados, peanut butter and most nuts and seeds The benefits of monounsaturated fats are that they contain vitamin E, and have nutrients that help develop and maintain cells. Polyunsaturated fats can help reduce the cholesterol levels in your blood and lower the risk of heart disease. An example of good polyunsaturated fats are fish, such as salmon and trout. Omega-6 and Omega- 3, are found in polyunsaturated fats. These two nutrients help with brain function, normal growth and body development. (American Heart Association, 2010). Trans-fats are found in foods, usually through partial hydrogenation. Trans fats can increase unhealthy cholesterol and lower healthy cholesterol. Trans fat can be found in butter, fried and processed foods.
Of those listed, which are considered to be the “bad” fats, and which are considered to be more healthy fats? The two harmful fats are saturated fat and trans fat.
Now, let's talk fiber! Why is fiber so beneficial? We've all heard it at least once, "Eat more fiber!" But..why? What's the big deal with fiber? Well, two benefits of dietary fiber are: it helps an individual maintain a healthy body weight, and help to maintain digestive tract health. (Seizer & Whitney, 2011).
For me, eating enough fiber every day is vital. I am low on iron and take an iron supplement pill that really messes up my insides. Eating enough fiber evens everything out and helps me not feel so 'ugh' and sluggish all the time.
Fiber also "normalizes bowel movements, helps maintain bowel health, lower cholesterol levels, helps control blood sugar levels and aids in achieving healthy weight." (Mayo Clinic, 2012). The benefits of carbohydrates and fiber-rich food are huge. These foods, such as vegetables, fruits, whole grains, and legumes provide massive amounts of vitamins, minerals and phytochemicals, as well as fiber, and little or no fat. These foods help normalize blood cholesterol and blood glucose and by maintaining healthy bowel function. It also helps with healthy weight. (Seizer & Whitney, 2011).
I have found in my own life, that when I eat fruits and vegetables, I feel so much better overall. I'm not nearly as tired, my brain seems more clearer, and I can do more things throughout the day. When I eat the heavier foods, like pastries and cookies all day, I can tell a huge difference in my mood. I'm grumpy and tired, because my body isn't getting more of the right kinds of foods. As much as I love a donut, I love feeling better even more. Some food sources of fiber are: oats, fruits such as apples or citrus, and vegetables. Every morning, I have oatmeal and a grapefruit for breakfast. I'm not sure why, but those keep me full well into the afternoon, and they are such power foods! I can't get enough of them!
References:
American Heart Association,2010. Polyunsaturated Fats. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats_UCM_301461_Article.jsp
CrashCourse. (2012, August 6). The Digestive System; CrashCourse Biology #28 [Video file]. Retrieved from http://www.youtube.com/watch?v=s06XzaKqELk
Mayo Clinic, 2012., Nutrition and healthy eating. Dietary fiber: Essential for a healthy diet. Retrieved from http://www.mayoclinic.com/health/fiber/NU00033
No comments:
Post a Comment