Good Fats & Carbs vs. Bad Fats & Carbs

One of the biggest myths in nutrition:

1) “Carbs are no good–they make you fat.”


2) “Fat is bad. Low-fat is the only way to go.”

I have news for you…

Both are false.

Because your body NEEDS both.

Depending on the source, carbohydrates provide fiber, B-complex vitamins and vitamins A and E, plus the minerals magnesium, potassium, zinc, iron and selenium.

These nutrients are not “optional” when it comes to your body–they’re essential and you pay a dear price when you’re lacking them.

For instance, being low in B vitamins can cause fatigue, muscle degeneration, mental deficiency, depression, skin eruptions and headaches, among other things.

A zinc deficiency can lead to learning disabilities, poor digestion, rashes, menstrual problems, depression, prostate problems, and erratic behavior.

Funny, you don’t see that on any low-carb food packages, do you?
Similar things can be said about fats.

Fats are critical to your body for cellular function, protecting your brain and nervous system, absorbing vitamins and nutrients and maintaining fertility.

Not having enough fats causes brittle, aged-looking skin, hair and nails, repeated infections, moodiness and–get this–weight GAIN.

The key to eating for fat loss and great health is NOT to stay away from carbs and fats…but to make sure the ones you are eating are GOOD ones.
Good carbs vs. bad carbs

Good carbs are natural, unprocessed and unrefined whole grains. They include whole wheat, oat, rye, spelt, quinoa, barley, millet, buckwheat and brown rice (not white).

These grains and products made from them provide the essential nutrients I mentioned above, plus they taste delicious.

Other great sources are root vegetables like carrots, parsnips, turnips, winter squashes, etc.

Bad carbs, on the other hand, include white flour, white rice and white sugar, and all products made from them (also known as refined carbohydrates) like cakes, cookies, donuts, chips, breads, crackers, etc.

The processing of the grains strips away all of the naturally occurring nutrients and fiber. Some vitamins may be added back after processing, but only a fraction of the amount that was originally in the grain.

Refined carbohydrates are quickly converted to sugar in your body and are stored as FAT. Blubber. Adipose tissue. Flab. You-name-it.

However, whole grains and root vegetables contain balanced amounts of amino acids (the building blocks of protein), fiber, vitamins and minerals. They’re broken down more slowly by your body and used more efficiently.

AND their fiber helps encourage regular bowel movements and can decrease your risk of colon cancer.

So next time you find yourself blindly counting carbs, think instead about looking for good vs. bad carbs.
Fats–the good, bad and the ugly

A moderate amount (2-3 tablespoons) of good fat each day isn’t just a good idea — it’s VITAL.

Good fats include olive oil (preferably extra-virgin, cold pressed), avocado, butter (yes–I said butter and NEVER margarine), flaxseed oil, fish oil, nuts, meats, fish and dairy products.

These fats help you lose flab by turning off your body’s hormone messengers that direct fat storage, especially around your midsection. Plus, they make you feel fuller. (So bye-bye spare tire or muffin top.)

Healthy fats also help lower LDL cholesterol levels WITHOUT lowering HDL levels–so your HDL/LDL ratio can dramatically improve. Regular consumption of them can help lower your risk of heart disease, stroke and cancers.

Bad fats are processed fats–also known as hydrogenated or partially hydrogenated fats and oils.

They contain trans-fatty acids (trans-fats), which are fats that are not found in nature, so your body can’t metabolize them.

Instead, trans-fats just accumulate, clog your arteries, and cause inflammation, cell damage and heart attacks.

Trans-fats are found in deep fried foods, margarine, baked goods, powdered and artificial coffee creamers, and most processed (packaged) foods.

Look for the words “hydrogenated” or “partially hydrogenated” on package labels. If you see them, do NOT buy the product.

And don’t be fooled by products that profess to be “low fat.” All that means is that they’re lacking good, essential fat, and the fat has probably been replaced by sugar (a bad carb).
The guidance you need

The manuals in the Great Taste No Pain eating system explain more about the health risks of bad fats and bad carbs, plus it gives you delicious ways to incorporate more good ones into your meals.

Many of the GTNP recipes are made with things like whole grains, olive oil, butter and alternatives to hydrogenated fats…and are they ever tasty! You’ll be shocked at how delicious eating for spectacular health can be.

Plus, you’ll learn about smart combinations of foods, which will help improve digestion and nutrient absorption. This can make gas, bloating, constipation, acid reflux and excess weight a thing of the past for you for good.
Don’t swear off fats or carbs any longer — your body clearly needs them!  Instead, know the good from the bad and start making smart choices.

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