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Carbohydrates represent a primary source of energy for the body. They help power the brain, heart, kidneys, muscles, and central nervous system. A diet that is carbohydrate-deficient may result in constipation, fatigue, headaches, and other physical symptoms.
Clearly, there’s a lot to like about carbohydrates. Yet a diet that features too much fiber, starch, sugar, and other carbohydrates may do more harm than good, particularly for those who want to live as long as possible. To better understand why this may be the case, let’s consider a recent study published by The Lancet, a peer-reviewed medical journal.
Study researchers examined the relationship between macronutrients and cardiovascular disease among individuals across 18 countries. One of the key findings was that high carbohydrate intake was frequently associated with higher risk of overall mortality. Comparatively, total fat and types of fat were not linked to cardiovascular disease, cardiovascular disease mortality, or myocardial infarction. The study also indicated that there was an inverse relationship between saturated fat and stroke.
Ultimately, there is no substitute for a balanced diet. If a person consumes the ideal combination of carbohydrates, fats, and proteins, this individual can increase the likelihood of living a long, healthy life.
Developing a healthy diet sometimes can be difficult. Fortunately, there are many ways to create a diet that ensures an individual receives the right amount of macronutrients day after day.
Now, let’s take a look at four tips to develop a safe, healthy, and effective diet built around macronutrient intake.
Consume the Right Types of Carbohydrates
Bread, rice, pasta, potatoes, and other starchy carbohydrates often represent a staple of everyday meals. However, it may be possible to substitute these starchy carbs with wholegrain alternatives that contain additional fiber and can help a person feel full after eating. If an individual chooses wholegrain carbohydrates over starchy ones, this person can ingest fewer calories without sacrificing his or her optimal carb intake. Avoiding sugar (table sugar, candy, pastries, etc.) is also critical.
The U.S. Department of Agriculture recommends an average of five fruit and vegetable servings per day; this consists of two fruit and three vegetable servings. Fruits and vegetables are loaded with antioxidants, fiber, minerals, and vitamins that help protect the body against chronic disease. Therefore, fruits and vegetables can play important roles in helping people consistently ward off disease and infection.
Saturated fats commonly are found in biscuits, cakes, cheeses, and dairy products made from whole or reduced-fat milk. On average, the American Heart Association (AHA) recommends an individual ingest 5% to 6% of his or her daily calories from saturated fat. If a person consumes too much saturated fat, the risk of high blood cholesterol increases, AHA notes. Thus, an individual should try to keep his or her saturated fat levels in check. When saturated fats are included in the diet, they should come from grass-fed sources.
Bovine colostrum has been shown to help balance and maintain immune function, as well as safeguard and heal the gastrointestinal (GI) and stomach lining. With daily bovine colostrum supplementation, an individual may be able to improve immune response, combat leaky gut syndrome (LGS), and avoid systemic inflammation that contributes to autoimmune and chronic health conditions.
Use the aforementioned tips to enhance your diet and get the macronutrients your body needs for optimal health.
