Fiber
Fiber, which comes from cell walls and other parts of the plant organism that cannot be digested, assists in detoxification by prolonging the time it takes to feel full after a meal and by binding to toxins excreted into the bile and removing the toxins from the feces. Fiber slows down the digestive process and regulates the release of glucose into the bloodstream. Fiber deficiencies appear to contribute to many diseases, including heart disease, gallstones, diabetes, arthritis, certain cancers, colon disease and obesity.
Soluble fiber (found in apples, carrots, and oats) lowers cholesterol and balances sugar levels in the blood. Insoluble fiber (which has been found to be present in whole grain wheat, corn and brown rice) improves stool excretion and reduces constipation. If constipation is present, it is best to avoid wheat bran, which is thought to block the absorption of important vitamins and minerals. Psyllium or flaxseed are also very effective alternatives.
Carbohydrates
Carbohydrates provide energy in the form of sugar, and occur in foods in various forms of sugar and starch, which are digested and absorbed by the body at different rates.
Glucose (dextrose) and sucrose are rapidly absorbed and should be eaten sparingly because they increase the body's pressure to keep the amount of sugar in the blood steady and may also suppress the immune system. In contrast, the sugars in most fruits, fructose, are absorbed slowly and often incompletely. Starches are simple long chains of sugar molecules, but are broken down into sugar during digestion and absorbed at a much slower rate. This is especially true if the food is eaten whole. A few hours after a meal, it can still regulate sugar levels in the blood.
Eighty percent of carbohydrates are obtained from:
Vegetables: raw whenever possible;
Fruits with a slow release of sugar (apples, apricots, pears, grapes, cherries, plums, grapefruit, berries);
Legumes (all peas, beans, soybean flour, and soymilk);
Milk and yogurt (no added sugar).
Fats
Fats have gotten a bad name in media reports in recent years, which is not entirely fair, as fats are also an essential part of a healthy diet. Fat is found within the walls of every cell and makes the skin waterproof, which is very important for the proper functioning of the nervous system (including the brain), as well as the absorption of fat-soluble vitamins in the diet. Unfortunately, fat is high in calories and tends to accumulate in the body, sometimes within the walls of the arteries, and can cause blockages. Fat intake should be limited to reduce the likelihood of heart disease and to avoid weight gain.
There are two types of fats: saturated fats, which are often solid at room temperature, and unsaturated fats, which are usually liquid at room temperature and are often called "oils. It is the saturated fats that pose a great threat to the body, so they should be eaten as little as possible.
Unsaturated fats, sometimes called "good fats," are divided into monounsaturated and polyunsaturated fats. Monounsaturated fats seem to offer some protection against heart disease and are best used in cooking because they are less likely to change chemically when heated.
Polyunsaturated fats are susceptible to chemical changes when exposed to light, heat, air and other chemicals. During processing, such as in the production of margarine, chemical changes can occur that produce mutated fats that are not easily broken down by the body, leading to clogged arteries and heart disease.
1. Saturated fats: butter, red meat fat, palm oil, coconut oil, cocoa butter.
2. Monounsaturated fats: Dump oil, canola oil, avocado oil, peanut oil.
3. Polyunsaturated fats: fish oil, linseed oil, walnut oil, soybean oil, canola oil, corn oil, safflower oil, cottonseed oil, soybean oil, peanut oil, sesame oil, grape seed oil, borage oil, evening primrose oil.
4. Protein: Protein is an essential part of any healthy diet. Unlike carbohydrates and fats, you should eat some protein every day. Short-term fasting is excepted because amino acids, the basic building blocks of protein, cannot be stored in the body. Once the body stops developing, the need for protein is relatively reduced. Most of the amino acids needed for various body functions can be formed from other amino acids in the body, but a few have to be obtained from the diet. These amino acids are often referred to as "essential amino acids.
Protein-containing plants include the following:
(1) whole grains, such as wheat, oats, and barley;
(2) legumes, such as beans, peas, and lentils;
(3) nuts, such as almonds, walnuts, and cashews;
(4) seeds, such as pumpkin, sunflower, and sesame seeds.