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Want some long lasting energy? Switch on to healthy carbohydrates and fiber source principally whole grains. Besides the fact they are not only delicious and healthy but also rich in antioxidants. These antioxidants also help in preventing coronary heart diseases, cancer and diabetes. Experts say that people who consume more of whole grains tend to have a healthier heart.

Now what includes healthy carbohydrates and unhealthy carbohydrates? Healthy carbohydrates are also known as good carbs. They mostly include whole grains, beans, fruits and vegetables. They tend to digest slowly. This helps in making you feel full for a long period of time. It also helps you to avoid unwanted munching of junk in your free time. Also healthy carbohydrates assist in maintaining the insulin level and blood sugar level. Unhealthy carbohydrates or a bad carbohydrate consists of white flour, refined sugar and white rice. These carbohydrates digest very fast and cause spikes in energy and sugar level.

What you have to do is maintain the level of good carbohydrates is to eat variety of whole grains like whole wheat, brown rice, millet and barely. Always test with different grains of your choice. Immediate switching to whole grains is not easy so for beginners, try mixing grains. This will gradually increase your carbohydrate level. And get this crystal clear in your head, refined food such as pasta, breads and breakfast cereals are not whole grain. Also note that certain words in the market are misleading. Stay alert of the packet that says ‘stone- ground’, ‘multi- grains’, ‘100% wheat’ or ‘barn.’ Make sure that you purchase a packet that says ‘whole grain’ or at least ‘100% whole wheat.’

Just as much of carbohydrates your body needs, it also requires the healthy fats. A good amount of healthy fats are required for the nourishment of your brain, heart and the cell. Also your nails, hair and skin look more healthy and lustring with an essential amount of healthy fats in your body. They also help in the reduction of cardiovascular disease, helps in the improvement of mood and prevents dementia.

Add monounsaturated fats in your food like the ones we get from peanut oil, or from nuts like almonds, hazelnuts and pecans, or seeds such as pumpkin seeds and sesame seeds.

Fatty fishes like salmon, herring, mackerel, anchovies, sardines and cold water fish oils are said to be rich source of polyunsaturated fats. The polyunsaturated fats consist of omega 3 and omega 6. Other suppliers of polyunsaturated fats besides greasy sea foods are unheated sunflower, corn, soybeans and walnuts.