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The following descriptions of calories and nutrients are
excerpts from the
Pocket Guide
to Low Sodium Foods.
Calories
Calories measure the amount of energy contained in foods
and are calculated based on the amount of carbohydrates,
fat, and protein within the food. (Alcohol also provides
calories.)
Once consumed and digested, food is converted to glucose
which fuels everything the body does, like walking, talking,
and breathing. The amount of calories needed is different
for every individual. For example, the more active an
individual, the greater the caloric need. However, when the
body takes in more calories than it requires, the extra
energy is stored as body fat.
Cholesterol & Fats
Cholesterol and fats are essential to the human body,
however, too much of either can be detrimental to your
health.
Cholesterol
Cholesterol is a waxy, fat-like substance produced naturally
in the body and is necessary for many bodily functions. The
body manufactures all the cholesterol it needs and
circulates it via the bloodstream, which separates it into
“good” and “bad” lipoproteins.
The bad, or low-density lipoproteins (LDL), stick to the
blood vessel walls contributing to clogged arteries and
hypertension, and is the leading cause for heart disease.
The good, or high-density lipoproteins (HDL), unstick LDLs
and help move them through the bloodstream and out of the
body. This is why the ratio of HDL to LDL is important.
Over time the LDL deposits (along with fat) build up,
causing the arteries to clog. As the arteries narrow, the
flow of blood decreases and blood pressure increases. This
build-up of fatty deposits is also a major factor in
coronary disease and strokes.
Research indicates that saturated fats and trans-fatty
acids have a greater impact in raising cholesterol than from
eating dietary cholesterol. It should be noted, that most
foods high in cholesterol are also high in saturated fats,
and vice versa.
Cholesterol is found mainly in animal foods (meat,
poultry, fish, egg yolks, and dairy products), it is not
found in plant foods. The daily recommendation for
cholesterol is less than 300mg.
Fat
Not all fats are harmful and have been classified as either
good or bad. Saturated fat is considered bad, as too much of
it raises LDL cholesterol levels. Monounsaturated and
polyunsaturated fats help lower cholesterol and are
considered good. (Although too much of any fat raises blood
cholesterol levels, all fats should be used in moderation.)
Trans fatty acids, considered saturated and classified as
bad, not only raise LDLs, but also decrease HDLs. Many
experts believe trans fats are as bad as, if not worse than,
saturated fats.
-
Saturated — Usually solid at room temperature
(comes mainly from animal products, such as butter,
cheese, meat products, egg yolks, and whole milk dairy
products).
-
Monounsaturated — Liquid at room temperature, but
solidifies in the refrigerator (found in plant foods,
such as olive oil, canola oil, avocados, and nuts.
-
Polyunsaturated — Liquid at room temperature and
also in the refrigerator (examples are vegetable oils,
including corn oil, safflower oil, and sunflower oil).
- Trans
fatty acids — Result of hydrogenation and used
for shelf stability or solidifying a fat product (found
in margarine, crackers, cookies, potato chips, and fast
foods, such as french fries).
If a product lists hydrogenated or partially
hydrogenated in the ingredients, it has trans-fatty
acids. Be aware that many low-fat, low-cholesterol
products may have trans fats.
The American Heart Association (AHA) suggests no more
than 30% of total calories come from fat and no more than
10% from saturated fat (7% if you have heart disease,
diabetes, or high LDL cholesterol). As a general rule, any
food that has 5% or less fat is considered low in fat; 20%
or more, is high. Choose fats with 2g or less saturated fat
per serving.
Carbohydrates, Fiber & Sugar
Carbohydrates
Carbohydrates are the body’s supplier of energy. Once
consumed carbohydrates are converted into two basic
forms: simple carbohydrates (found in sugars) and
complex carbohydrates (comprised of starches and
fibers). Except for fiber, which is not digestible, all
carbohydrates turn directly into sugar (glucose) in the
bloodstream and affect blood glucose in different ways.
- Simple carbohydrates — generally have no
nutritive value and produce a rapid rise in blood
glucose followed by a rapid fall.
-
Complex carbohydrates — are more nutritious and
produce a slower, more sustained blood glucose response.
Foods high in complex carbohydrates are usually low in
calories, saturated fat, and cholesterol. They are found
primarily in plant foods, such as fruits, vegetables, whole
grains, beans, and legumes. They also are present in dairy
products.
Daily caloric intake of carbohydrates should be between
55-60% (or 25-35 grams) with an emphasis on complex
carbohydrates.
Fiber
Fiber is the part of food that is not digested. There are
two types of fiber — soluble and insoluble.
-
Soluble fiber — dissolves in fluids of the large
intestine. Soluble fiber is found in oats, barley, rye,
nuts, fruits, vegetables, psyllium seeds (used in fiber
laxatives), beans, and legumes. Consumed in large
amounts, soluble fiber can decrease blood cholesterol,
improve blood glucose levels, and appears to reduce
hypertension. It also may help with weight loss by
increasing the feeling of fullness.
-
Insoluble fiber — instead of dissolving, it
passes straight through the intestines and helps
maintain regularity. It is found in whole grains, seeds,
bran, fruit and vegetable skins. It also is associated
with reduced risk of colon cancer.
The amount of fiber also affects blood glucose. The more
fiber in a food, the slower the digestion and absorption of
sugars. To help understand fiber’s influence on blood
glucose, the glycemic index (GI) was developed. Using
glucose (the highest rated GI) as a standard, a food is
ranked by how fast it is digested and how much it causes
blood glucose to rise.
The recommended level of total insoluble and soluble
fiber is 20-35 grams per day. Look for a minimum of 3 grams
of fiber per serving, but 5 grams or more is better.
Sugar
Sugar consumption has been on the increase and experts
believe diets high in sugar are contributing to many of
today’s health problems, including hypertension and heart
disease.
Current research indicates long-term consumption of a
diet high in refined (simple) carbohydrates produces higher
insulin levels. As insulin levels elevate, adrenaline
production is stimulated, which can cause blood vessel
constriction and increased sodium retention. Additionally,
high carbohydrate intake has been linked to increased LDL
and decreased HDL cholesterol.
Even though the RDVs have no sugar guidelines, the US
Dept. of Agriculture (USDA) advises limiting sugar to 10
teaspoons (47g) a day (based on a 2,000-calorie diet).
Sodium
Sodium is essential to the body. About 500mg a day is
needed to help regulate fluids and maintain normal
functioning of nerves and muscles. If excess sodium is not
used, fluid builds up (water retention) increasing the work
of the heart and kidneys.
Select foods that contain less than 5 percent of the
daily value for sodium (or about 100mg per serving). Experts
suggest limiting any food that has more than 480mg sodium
per serving.
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