Healthy Eating and Omega-3 Fatty Acids on your Low Carb Diet Plan
Fats are a curtail part of any low carb diet plan, and Omega-3 fatty acids are no exception.
Good health. This is something most people take for granted. Everyone who has been sick and somehow suffered knows that there is no greater gift than to actually do the things you need to do, get a good night’s sleep, wake up every day and tackle all the tasks that needs to be done without physical and emotional pain. Being healthy is not just the mere absence of illness, infirmity or disease. We need good health so that we can perform our tasks well. Good health is not limited to gender, religion and your place in society. A person is said to be healthy if the body is free from disease and the mind is clear and sharp. With today’s fast food culture, especially in first world countries. Good health is taking a back seat while obesity and chronic diseases are at the forefront. When first world countries shifted from their naturally organic and naturally grown foods to processed, salty and sugar laden foods, people gained weight every year. The “Battle Of The Bulge” has been fought for decades now since TV dinners and fast food became the norm.
With the rise in numbers of people suffering from chronic diseases and obesity, many people are trying to go back to the basics. Farmers’ markets that were used to be ignored by many except for health conscious people are sprouting everywhere. Many research and studies are showing that eating the right kind of food is essential in having the right body weight, maintaining health and promotes normal brain function. Combine a healthy eating, low carb diet plan with exercise and you give obesity, illness and mental issues a one-two punch.
One essential fat that can help the body achieve its potential is omega-3 fatty acid. Omega-3 are essential fat to your because the body cannot manufacture them and it has to be sourced from our diet or through supplements. It is a good fat that helps in regulating the blood, supports cellular health and enhances cell membrane build up. It also has anti-inflammatory properties that help in preventing cardiovascular diseases, cancer and diabetes. You can start your road to good health by though a low carb diet plan that enhances or changing your diet and include these omega-3 rich foods like:
- Pasture-raised meats. Conventional farm raised meats are fed with corn and other grains. Corns and grains contain high levels of omega-6 which have the opposite effects of omega-3s. Pasture raised animals who are raised by eating grass have low omega-6 an high levels of omega-3 fatty acids plus protein that helps in building muscles.
- Omega-3 enriched dairy foods. It's just like grass-fed beef. Goats, sheep and cows that are grass fed produce milk with higher levels of omega-3 fatty acids. The level of the essential fatty acids will depend on the animal’s breed, their location where they are raised, the type of grass they eat and the time of the year the milk was produced. Animals which are fed with less grass will have higher omega-6 and low omega-3.
- Omega-3 eggs. Many pasture-raised chickens obtain omega-3 by foraging for seeds and bugs. Many chicken farmers control this process by feeding their chickens flax seeds, algae and fish oil. Flax seeds and algae are rich in ALA while fish oil is high in DHA. Omega-3s in eggs are concentrated in the yolk, just like the other nutrients like protein and cholesterol. These omega-3 eggs are also low in saturated fats and cholesterol as compared to regular eggs.
- Nuts. All types of nuts including almonds, pecans and pistachios contain polyunsaturated fats or omega-3 fatty acids. The nets also have a good balance between omega-3 and omega-6. Just like any other omega-3 plant sources, nuts contain the polyunsaturated fat ALA. Who doesn’t love nuts as snack, a topping for yogurt or as sprinkle to your salad.
- Seafood. All types of seafood, specifically fish and calamari, contain high levels of omega-3 polyunsaturated fat DHA and EPA.They also contain protein and iron for muscle buildup and immunity. Salmon, tuna, marlin, calamari, crabs and mussels are good examples.
- Beans. Beans are low in fat. A half cup serving of beans only contains about 0.5 grams of fat. Black beans and kidney beans have balanced levels of omega-3 and omega-6.
- Flax seeds. Flax seeds are known as an ingredient to cereals and is packed with omega-3. Flax can be bought into oil and seed form. Flax seeds are about 70% of its fat are polyunsaturated and 60% of it is omega-3 fatty acids. Flax seeds also contain fiber, proteins and lignans. Lignans are plant estrogens that help in preventing cancerous tumors to grow.
- Canola oil. Canola oil is known for its heart-friendly characteristics. It has the highest amount of omega-3 fatty acids and the balanced omega-6 ratio to omega-3 as compared to other cooking oils. Canola is also combined with corn oil and soybean oil to enhance the omega levels in blended products.
Omega-3 are found to help alleviate the symptoms of cardiovascular diseases and aids in mental and eyesight development. It also helps in preventing the development of many mental disorders that include dementia, Alzheimer’s Disease, depression, ADHD and schizophrenia. The foods listed above are just some examples and good sources of omega-3 fatty acids. You also have to be aware that you need to balance the other nutrients and minerals that the body needs to get the best health. Ask your dietitian get more information about the if the low carb diet plan and exercise for you.