Importance of Vitamin D and Benefits

Did you know that Vitamin D is commonly referred as sunshine vitamin? It is produced by our body as a form of response when it comes in contact with the sun. There are endless number of benefits that Vitamin D offers to our body. From being effective on diabetes to cancer and multiple sclerosis – the endless list of benefits doesn’t end. Regardless of the name, it is crucial for you to understand that Vitamin D isn’t a vitamin it is more of a pre-hormone. Vitamins aren’t produced by our body instead they need to be consumed. But, in the case of Vitamin D it is synthesized by the body when the sunlight hits our skin. Sufficient Vitamin D is produced in sufficient amount if your skin is exposed to the sun 10 minutes thrice a week. The level of Vitamin D runs low in our body especially during the winter season.

Why is Vitamin D so important for us?

Take a look at the kind of health benefits that Vitamin D has and you shall realize how important it is for us. It has a significant impact on our brain, health, and overall body.

It improves our immunity:- 

Did you know that the Vitamin D receptors are present all over your body? This includes the immune cells too. The deficiency of Vitamin D causes flu and cold outbreaks. Lower immunity levels are experienced especially during the winters because of less sunlight outside.

Healthier and stronger bones:-

The role that Vitamin D plays in keeping us healthy and fit is quite impressive. It helps in the regulation of calcium which is extremely crucial to maintain healthy bones. Vitamin D also maintains level of phosphorus in our blood. If our body didn’t have adequate supply of Vitamin D, the intestines won’t be able to absorb the calcium and reclaim it. The deficiency of vitamin D in kids is the cause of rickets. Softening of bones or osteomalacia in adults is caused due to the same reason. This further results in muscular weakness and low bone density. Osteoporosis is a very common type of bone disease that is seen in older men and post-menopausal women.

You can keep the risk of diabetes at bay:-

According to several studies it can be concluded that there is a direct link between type 2 diabetes and levels of vitamin D. Patients who are suffering from type 2 diabetes show inadequate levels of vitamin D in their body. This has a direct effect on the glucose tolerance and insulin secretion. The risk of type 2 diabetes goes way down if the level of Vitamin D is maintained in the body.

You will be in a better mood:-

Scientific evidence suggests how your mood is affected by Vitamin D. Individuals with lower levels of Vitamin D feel blue. A lower level of Vitamin D is also associated with higher rates of depression. D3 promotes positive changes at cellular level such as “switching on” immunoprotection

Vitamin D is an extremely crucial nutrient in every human’s well-being.

Everything That You Need To Know About Low Carb High Fat Diet

The nutritional and highly beneficial Low Carb High Fat diet follows a completely different approach when it comes to improving your health and losing weight. Diets that are high in fats and low in carbohydrates are gaining popularity with each passing day for they are showing effective and significant results in a very short time. When you consume carbohydrates, glucose is formed easily into your blood which is then stored as extra calories in your body as fat. By following a diet that is high in fat and low in carbohydrates, the hormone levels that store fat in your body drops to a great extent and transforms your body into a machine that is continuously burning fat.

If you adhere to the principles of consuming a diet high in fat, low in carbohydrates, along with a moderate consumption of protein then you are assured of wellness. It has been proved that this form of nutritional approach offers a solid biochemical and physiological basis.

 

What are the advantages of a low carb high fat diet?

Let’s proceed towards going through the list of advantages that a low carb high fat diet has –

It is highly effective on your insulin and blood sugar levels –

When you consume carbohydrates, it has a direct and massive impact on your insulin and blood sugar levels. By restricting the consumption of carbohydrates, you can lower your blood sugar levels and need for insulin. High blood sugar levels are directly related to dementia, Type 2 diabetes, cardiovascular diseases, and cancer.

You feel satiated on this diet –

By maintaining a balanced blood sugar level, low carb high fat diets enhance satiety. According to a research, people who followed a low carb diet had lower cravings and weren’t bothered by hunger pangs at all. On the other hand, those who were following low fat diet, has an increased appetite. A low carb diet will offer you with satiety promoting effects. It is a proven fact that is high in healthy fats will drive away your cravings.

The incredible benefits that low carb high fat diet has on the heart –

Every kind of risk factor that is involved with heart diseases can be kept and check with a low carb diet. They perform an incredible job at reducing triglycerides which is the primary risk factor that causes cardiovascular disease and helps to increase the level of good cholesterol or HDL. This diet will further lead to a reduction in inflammation, insulin, and blood sugar – all of which has the power to damage your heart.

It’s a powerful tool for weight loss –

53 different studies have proved the healthy impact of low carb high fat diet on weight loss. Avocados or spinach is full of nutrients and the level of digestible carbohydrates is extremely low.

As the name suggests a low carb high fat diet means consuming more plant foods that is rich in nutrients and healthy animal foods. Enjoy the remarkable benefits of low carb high fat diet.

Key Points and Benefits of LCHF

Vegetables offer a host of benefits

  • Loaded with minerals, vitamins and fibers
  • Minimal spike in insulin
  • Gives you a feeling of being full
  • More alkaline and therefore balances the acid base in the body

Why can’t we have all fruits?

Fruits unfortunately raise the insulin levels and therefore must be taken in moderation. Diabetics, obese and those with any other metabolic issues must completely avoid all fruits until readings are regulated.

Those who are metabolically stable and are on LCHF diet for purely health reasons can have the naturally sweet fruits, preferably organic.

Reasons why you should include Nuts, Seeds, Olive Oil, Coconut Oil

  • Normalizes Omega 3/6/9 fat ratios
  • Promotes healthy blood flow
  • Reduces body inflammation that causes heart attacks, Alzheimer’s and cancer to name a few)

Why Only Some Fruits?

The sweetness in fruits, unfortunately, raises insulin levels. Fruits can be had in moderation if you are metabolically stable. For those who are obese, diabetic or metabolically unstable with any other issues like blood pressure, thyroid and cholesterol and so on must completely avoid fruits.

After regulating your metabolism with LCHF, you can take a moderate amount of naturally sweet, organic fruits as they are loaded with nutrients.

Why should we avoid Sugar Substitutes?

  • Anything sweet to the tongue spikes insulin levels
  • Artificial sweeteners and sugar substitutes prevents people from losing weight

Why No Grains?

  • Grains are the No.1 reason for bloating and weight gain. Not healthy in any way, grains are just not suited for our digestive system and are devoid of any nutrients
  • In fact, grains contain harmful phytates, considered to be an anti-nutrient
  • Lectin, a protein present in grains causes gut irritation
  • Celiac in grains leads to gluten intolerance
  • Prolonged intake of grains destroys villi in intestines

Grain intake is the leading cause of issues such as:-

  • Constipation
  • Gastrointestinal and digestive problems
  • Colon disease
  • Heart burn
  • Indigestion
  • Varicose veins
  • Appendicitis
  • Gall stones
  • Colitis
  • Duodenal ulcer
  • Hiatal hernia
  • IBS

Other health issues caused by over-indulgence in grains –

1 in 33 people have celiac disease caused by gluten (oats, wheat) which disrupts insulin signalling

Grains also result in carb’s addiction

Low Carb and High Fat Diet

Low Carbohydrate/High Fat (LCHF) Diet

Common carbs that we consume include rice, sugar and wheat based products.

Sugar

Sugar contains equal parts of glucose and fructose. When we consume sugar, it is broken down into fructose and glucose. Glucose is sent to the tissues for energy and fructose goes to the liver as insulin cannot tackle it. In the liver it is converted to fat. When fat accumulates in excess, it is converted to triglyceride by insulin.

To remain healthy, completely throw sugar, honey or jaggery out of your kitchen. Do not give this white poison to anyone, even to children. It is advisable to refrain even from sugar free pills and other artificial sweeteners. Erasing sweet taste completely from your mind is a crucial step towards leading a healthy, fulfilled, disease free life. NO SUGAR!

Fruit Juice

Fruit juice is filtered poison as it contains only fructose minus the fibre. So, refrain from giving juice especially for small children. You can give whole fruit instead where the fibre helps with the absorption of fructose. The only juice you can have is lime juice with salt. NO FRUIT JUICE!

Wheat

No wheat whatsoever! Today, wheat is genetically modified which is why the size of the wheat grain is huge. Carb content in today’s wheat is very high. Moreover, gluten in wheat is one of the major causes of intestinal inflammation. Avoid reaching out for bakery products as they all contain a chemical called Aloxa which destroys insulin-producing pancreatic cells. NO WHEAT!

Rice

Red rice is alright as it has more fibre. Quantity consumed has to be however very less. You can make adai or dosa with red rice and have only one of either with a lot of vegetables, cooked in ghee or butter. You can have dosa with sambar made with lots of vegetables.

Fruits

For non-diabetics, fruits such as orange, apple, guava and papaya can be consumed in moderation. You must however stick to one fruit at a time. For example, for dinner, you can just have half a papaya.

Vegetable oils

Completely avoid vegetable oils as they are harmful due to processing. Instead of vegetable oil, you can use ghee or coconut oil for cooking. Olive oil can be used as dressing, should not be heated as it will breakdown to harmful Omega 6.

Ghee is perfect as it contains no Omega 6. Coconut oil is rich in saturated fat which is extremely good for the body. Reheated oil is high in harmful trans-fat and sounds the death knell and must be avoided at all costs. NO VEGETABLE OIL!

Have lots of coconut oil and flax seed oil as it is or with salads or green tea. Anything touched by human hands should be out of your diet plan. Avoid coke, Pepsi and even health drinks. Include loads of butter, ghee, coconut oil and other saturated fat-rich foods.

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Low Carb vs Keto

Type of Food Low Carb Keto
High-fat dairy (butter, cream, cheese)
Hung Curd / Yogurt Moderation
Fruit in general Moderation
Low-sugar fruit (berries, olives, avocado) Moderation
Fish
Meat
Leafy green vegetables
Nuts Moderation
Root vegetables Moderation
Legumes Moderation
Candy / Sugar
Dark chocolate (ideally 80% +) Moderation
Grains, bread, and grain products
Cruciferous/green vegetables

Reference: https://www.nutritionadvance.com/low-carb-vs-keto-differences/