Which are the key elements of the ‘golden rice’ diet
As a dietician and author of the popular book, Golden Rice: The New Health Revolution, I’ve spent a lot of time studying the nutritional benefits of a high-fat, low-carbohydrate diet.
But I’m often struck by the ways in which the most commonly-used nutritional terminology, like fat, carbohydrate and protein, have become outdated.
This week, I wanted to highlight how the most common and frequently-used terms, like cholesterol, saturated fat and cholesterol, have been superseded.
These are the ingredients in foods that are associated with the golden rice diet.
Here are some of the key words that are now used to describe this type of diet.
Carbohydrate: The most basic of the four macronutrients.
Carbohydrates are a combination of carbohydrates, protein and fats, which are all necessary for energy and growth.
These carbohydrates come in the form of carbohydrates like glucose and fructose.
Fructose is the major source of the calories in fruits and vegetables, and a large portion of energy in some meats and dairy products.
This is the main source of calories in grains and legumes.
A healthy diet has a high intake of carbohydrates.
Fat: The other basic macronucrient, with a range of calories from zero to around 100.
Fat has a number of different components, including saturated fat, monounsaturated fat and polyunsaturated fat.
It’s essential for healthy brain function and is linked to weight loss and cardiovascular disease.
This macronucleus of fats is found in milk, olive oil, nuts, fish and plant-based foods.
Polyunsaturated fats are found in eggs, cheese and nuts.
Sodium: The third macronuclear, or fat-soluble, component.
Sodium is found primarily in meat, dairy products, fish, nuts and a small amount in nuts.
Potassium: This is a non-essential macronuminous component of all foods, although it can be present in a low amount in foods such as fruits and legume vegetables.
Potentially dangerous, however, are high levels of excess sodium in the diet, particularly when combined with low-calorie snacks such as soda and snacks that are low in salt.
Vitamin A: The fourth macronomic macronuucleus.
Vitamin D: A fatty acid that helps to maintain normal blood cell growth and tissue integrity.
This essential vitamin plays a crucial role in the development of many different types of cells, including red blood cells.
Some forms of cancer can also be prevented by taking vitamin D supplements.
Folate: A mineral found in some foods that has been linked to cancer prevention.
High levels of folic acid are linked to reduced risk of neural tube defects.
Vitamin K: The fifth macronomucous component, which helps to build healthy skin and bone.
Vitamin B1: A protein found in fish and dairy foods.
Vitamin C: A compound found in fruits, vegetables and dairy food.
Vitamin E: A fat-burning hormone found in plants, especially red and purple vegetables.
It can be found in olive oil and some nuts.
It helps to prevent the formation of free radicals and can help to prevent skin cancer.
It also helps to regulate the immune system.
It is linked with protection against certain types of cancers, such as breast, prostate, colon and prostate cancer.
Cholesterol: This important fatty acid is found mostly in saturated fats and in a small proportion of whole grains and seeds.
The main source is monounsenate fatty acids found in vegetable oils and dairy.
In particular, the omega-3 fatty acid docosahexaenoic acid is important for preventing heart disease.
Fats and sugars are often linked with weight gain, so it’s important to maintain a low intake of these.
Protein: This can be either protein or carbohydrate, and the main protein source is fat.
Carb: The main carbohydrate source is plant-derived foods, particularly milk and dairy, as well as eggs and other dairy products that are high in sugar.
The major sources of dietary fibre are beans, peas and lentils.
Fruits and vegetables can contain a wide range of other micronutrient types, including calcium, iron, potassium and zinc.
They’re also rich in vitamins, minerals and antioxidants.
Omega-3: This macromolecule is found only in a limited number of fish and seafood, and is essential for normal blood brain function.
It plays a role in brain development and is associated with reduced risk for cancer and heart disease, as it’s essential to muscle and nerve function.
Omega 6: This omega-6 fatty acid helps to preserve healthy brain tissue.
Omega 3: This essential omega-5 fatty acid plays a vital role in bone health and is crucial for muscle and bone growth.
Sources: Wikipedia / The Atlantic / Reuters / Getty Images / Alamy / Getty / Reuters