Will eating fats always lead to more fats in the body? Or can the reverse be true? What are the real culprits behind obesity? Let’s read on to find out more!
Traditional Food Pyramid vs Keto Food Pyramid
A food pyramid is an estimated amount of daily serving for the 5 food groups – fats, dairy, poultry, vegetables, fruits and grains. It was introduced as a healthier food guideline in schools, and the food pyramid was referenced by many Singaporeans, thinking that grains were supposed to take up most of the servings, followed by vegetables and fruit, dairy and meat, lastly oils and fats taken sparingly.
Carbohydrates are frequently consumed as an energy source for us to function, hence it was recommended to take a bigger serving then the others. Fats and oils were deemed to be unhealthy as consuming too much fat raisescholesterol levels, which increases the risk of heart disease. But is that really true?
In the US, the original food pyramid was found to be flawed after numerous studies and research as it was misleadingthat all fats are harmful and all carbohydrates are beneficial. Fats are differentiated from bad fats and good fats. Examples of bad fats are Trans Fats and fats/oils from unnatural sources and using unnatural processes. Surprisingly, good fats include Saturated Fats and can be beneficial to one’s health when consumed in the right balance with very low carb and leafy greens.
Today, a new food pyramid was created to emphasize more on good quality fats and lower carbs – or what we now know as Ketogenic diet that can reverse insulin resistance very quickly.
A ketogenic diet is a very low carb and high fat diet that mainly focuses on healthy fats and oil, fatty meat, non-starchy vegetables, full fat dairy and lesser quantity of nuts and berries. Carbs and sugar are the main reason for high blood sugar leading to increasing rate of insulin production and therefore eventually leading to insulin resistance. Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells.
Those with insulin resistance, a solution to reverse this is to adopt a Keto diet. This may take some time depending on the state of insulin resistance. But a change in diet to keto diet has been proven to improve insulin sensitivity by removing the source of the problem which is high carb and sugar intake.
On the other hand, a high carb and high fat diet is most dangerous. As high carb leads to sustained high insulin levels in the body. High insulin would also transfer more sugar and fatty acids from the blood into the already saturated cells, creating obesity and many other health issues like heart disease, diabetics, high blood pressure etc.
Some best healthy fats on a keto diet includes:
● MCT Oil
● Fat from animals in their natural environment like grass fed cows
● Food quality and sourced fishes like salmon
● Grass-Fed Butter
Those opting for a ketogenic diet are recommended to avoid foods that are high in carbohydrates and sugar as it would cause a blood sugar spike, leading to increase in insulin as a reaction and causing a stop in the ketosis process. When on the Keto diet, several foods to reduce or avoid includes:
● Sugar, especially white sugar
● And of course, TransFats and other unhealthy Oils produced by harsh chemical processes!
Keto diet is highly recommended for adults seeking a healthy diet for holistic health and those struggling with obesity or diabetes type 2 as keto diet can improve health conditions by lowering carbohydrate intake, aid in weight loss and regulates blood sugar level. With the immense health benefits of a keto diet, there is now no reason to reject this ketogenic lifestyle!
Start your keto diet by purchasing the perfect keto-friendly Ecoco Extra Virgin Coconut Oil from ShengSiong, FairPrice, Cold Storage, and Giant for a taste of natural healthy fats! Also available at www.primest.sg!
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