The following foods and beverages contain nutrients that raise triglyceride levels and should be limited.
Alcohol: Beer, wine, hard liquor and liqueurs.
Saturated fats: Fats solid at room temperature, including animal fats, lard, butter and shortening. Also, fried foods, whole milk, whole milk dairy products, cheese, cream cheese, high-fat meats and fast foods.
Trans fats: Hydrogenated fats found in margarine, vegetable shortening, fried foods, fast foods and most commercial snack foods such as pastries, cakes, pies, crackers, etc.
Sugar: Concentrated sweets such as sugar, honey, molasses, jams, jellies and candy. Desserts such as pies, cakes, cookies, candy, doughnuts, ice cream, frozen yoghurt and sweetened gelatin.
Beverages: Fruit juices, fruit drinks, fruit punches, regular sodas, smoothies, sports drinks and sweetened coffee drinks.
Other foods: Sweetened cereals, flavored yogurts and sports or energy bars
Starch: Concentrated starchy foods -- Bagels, pasta, rice, potatoes, large rolls, pizza, pretzels, popcorn, chips, many fat-free foods and ready-to-eat cereals. Choose small portions of these due to their high carbohydrate density. Use whole grains and legumes (starchy beans) in preference to refined starches.
Foods That Raise Triglyceride Levels
More about Sugars
Creating imbalance in our body
The high insulin level that accompanies our fast food meal or food court/hawker style noodles also triggers the cholesterol-making machine in the liver. So it is not only the high cholesterol found in prawns, crabs and squids that cause high cholesterol in our body! Part of the excess sugar will be stored in the liver as glycogen. The rest of the sugar will be stored in our muscle cells and brain. So if there are still excess sugar, especially after a high carbohydrate meal, it is converted to fats. These fats found in our blood and tissues are called triglycerides. (see notes below for a more detailed explanation.)
Actually, cholesterol is an essential part of our body chemistry. Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all our body's cells. It is an important part of a healthy body because it is used to form cell membranes, some hormones and is needed for other functions. But a high level of cholesterol in the blood—hypercholesterolemia — is a major risk factor for coronary heart disease, which leads to heart attack.
What about cholesterol and diet?
People get cholesterol in two ways. Our liver produces varying amounts, usually about 1,000 milligrams a day. Certain foods contain cholesterol. Foods from animals (especially egg yolks, meat, poultry, fish, seafood and whole-milk dairy products) contain it. Foods from plants (fruits, vegetables, grains, nuts and seeds) don't contain cholesterol.
Typically the body makes all the cholesterol it needs, so we don't need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases our risk of heart disease. Trans fats also raise blood cholesterol. But dietary cholesterol also plays a part.
The average cholesterol level of Singaporeans aged 18-69 is 5.3 mmol/l in 2004 while the proportion of Singaporeans with high cholesterol (6.2mmol/l or above) is 18.7% in 2004. It is alarming to know that Singapore has a higher prevalence of high cholesterol compared to developed countries such as the United States (17.3%).
Insulin Resistance and Cholesterol
Insulin Resistance is the malfunctioning of insulin in our body that causes more insulin to be produced in response to sugar. In other words, insulin resistance is associated with type II diabetes. It is also noted that insulin resistance is associated with higher levels of total cholesterol, low density lipoprotein (LDL) cholesterol, and triglycerides in obese children. In a newsletter by the American Academy of Family Physicians, the lipid profile of patients with type 2 diabetes includes decreased high-density lipoprotein cholesterol levels (a significant risk factor for heart disease), increased serum very-low-density lipoprotein cholesterol and triglyceride levels and, sometimes, a decreased low-density lipoprotein cholesterol level.
Notes
Triglycerides are the chemical form in which most fat exists in food as well as in the body. They are chains of high energy fatty acids that provide much of the energy needed for cells to function. Triglycerides in our blood are derived from fats eaten in foods or made in the body from other energy sources like carbohydrates. Furthermore, calories ingested in a meal and not immediately used by the tissues are converted to triglycerides and transported to fat cells to be stored.
Experiments with Food
Okay. Now and then, we indulge or even binge.
What effects do these actions have on our health and in particular weight gain? I find out that during Christmases, Chinese New Years, parties and birthdays, I am often faced with these multitude of tempting choices. If you dare, try them. Because if you don't, you will not know what effects these will have on your body. And the effects differ from person to person. It is true – what works for me may not be for you, and similarly, what doesn't work on me may work on you!
During one Christmas, at the beginning of my low fat, low carb, high fibre, high protein diet, I included brownies and potato chips into my array of barbeque food of chicken wings, satay, lots of cucumber and tomatoes. I ate one full piece of a brownie, and it tasted absolutely delicious! I found out that I was not too keen on the potato chips. Mmmh, maybe it was the chocolate in the brownie that I couldn't resist. Oh, that week before this barbeque, I had two slices of Christmas pizza and the usual soft drinks. Well, I gained back nearly a kilogram the very next day.
The third month into my diet, I constantly ate dark chocolates. A few each day. I found out that my weight increased a little, about 300g which I quickly lost again by not eating chocolates daily.
Then with Chinese New Year approaching, I ate prawn rolls, my favourite among the Chinese New Year goodies. Do you know that 10 prawn rolls (45g) is an additional 225 kcal? I certainly ate more than that! And yes, my weight went up again! I saw my weight hitting back to 55kg! At this point, my weight fluctuated between 54 kg to 55 kg.
Then I was more consistent in sticking to my low fat, low carb, high fibre, low protein eating as I wanted to look good for Chinese New Year. I found out that eating melon seeds which are 190 kcals for 35g which is 1/3 cup, seemed to work with my diet. You see, I steadily lost a little even though I consumed ½ a cup every day, over my regular three or four meals.
Chinese New Year approached and it coincided with my son's birthday. We ate pizza again. This time I took two small pieces and a tiny cup of regular soft drink. I ate fish crackers at my mom-in-laws. Buffet breakfast at a Kuala Lumpur hotel was a mixed affair. Of two breakfasts, I binged on one – Penang fried kway teow, muffin, wheat sandwich and sugared fruit juices. Other than that, I was still eating low carb, although it was difficult to get a lot of vegetables during this time.
I was worried. When I came home to Singapore, I didn't have a chance to weigh myself until two days later. And guess what? This time my weight did not increase nor decrease. It seemed to stabilise. What really happened here, I do not know.
I also realise that buffets of the right sort seems to be okay for me. I am not suggesting daily or weekly buffets. But buffets taken in a blue moon, like two, three months once, still allow me to lose weight even though I binge. My selection of buffets include tim sum, without the sweets; steamboat and Korean barbeque; and Japanese, without the sushi. The good news is : as you stay longer in the low fat, low carb, high fibre, high protein diet, you don't even have the desire to binge.
So it is good to gauge yourself. What do you eat that causes no gain in weight and what you eat that causes immediate gain in weight? For me, low fat diary, multi grain bread and biscuits, with occasional dark chocolates and buffets still work well for me.
As you can see by now, I can be quite a big eater. Even when I am reading, I like to munch. But I munch on healthy low carb snacks. (A list is provided at Recipes: Healthy Low Carb Snacks)
On the health side, I can tell you that these binges are absolutely unhealthy for everyone. The load of simple, sugary carbohydrates causes spikes in our insulin levels, which confuses the body and our energy consumption. (Discussion on food and its effects on insulin levels is in What about Sugars and More about Sugars)
And remember, it is important to have the discipline to go back to our normal healthy diet after these delicious, often unhealthy indulgences.
Healthy No Oil Cashew Nuts
How I get There - to Optimal Health, Optimal Weight
All through my younger days and my twenties, I had always ranged between 50 to 54 kg. Not a slim frame for a 1.55 m height. And this with all the normal exercise a young female would do, some swimming, some cycling, school PE, and all these not on a regular basis. This is a common problem for most Singapore females, and some males. We are not fat and far from obese, . But we can't seem to look slim or good in small, sleeveless, and belly revealing tops and slim cut jeans. And the older we get, the harder it is to shed those extra weight and fats! Once past 40, the stubborn fats gather around the tummy. Then the clothes get looser and looser to cover those soft, tingling fats.
Walk with me through my days.....
continue in >>How I get There - to Optimal Health, Optimal Weight
Start Now Not Later
I did so much when I was younger, and still lost so little. Now when weight loss is more difficult to achieve, I lose more steadily in the same period. All because of the types of food I should be avoiding. And also when I ate very little before, I put my body in a starvation mode, causing my system to store fats and conserve energy, thus lowering metabolism.
Eating healthily will not only bring health benefits to your body but increase our metabolism. This is how so: low fat, low carb, high fibre, high protein, makes your body inefficient, meaning your body has to expend a lot of energy for a job, which is good for losing weight. We end up expending calories so that more food can be consumed.
I set my ideal weight to be 50 kg. That's the way I like to be and it is also what my husband likes. But when I hit 50kg, I did not have a difficult time maintaining, because I allow my weight to flucuate between 49 to 51 kg, giving me more room to be flexible about food.
Weigh yourself about once a week. When your weight goes up a little, it is time to cut back a little. When your weight goes down below your ideal, it is time to add a little back. You will find that maintaining is not as difficult as you think.
You will notice that by buying fresh produce, whole foods and lean proteins, your expenditure goes up. Yes it does. But often than not, it is more than offset by the reduction in medical fees.
And you gain a healthy body with a beautiful slim figure. Why not?
Read more in my book >>The Asian - Low Fat, Low Carb, High Fibre, High Protein. No Payment is needed. It's free.
Snack Attack! Yummy Frozen Yoghurt
No sugar dessert!!!
Cool as a Cucumber
Cucumbers are a great digestive aid and have a cleansing effect on the bowel. It is also a wonderful beauty aid. With just a handful of calories per cup, surely we cannot do without it. Cucumbers are one of my favourite vegetables too, especially when I get too lazy to cook - washing a cucumber and cutting it up with some meat makes a filling and satisfying meal for me.
Lose Weight Quickly and Stay Healthy
Last week, I found myself consuming too much meat. Ugh! I felt bad and fat, and have lots of internal body heatiness.
Then I felt the urge to eat just vegetables.
Well, you know as well as I do, that sometimes eating just vegetables alone is so bland and unappetizing. But if you cook with some fried tofu, it is a meal on its own. And it is so delicious and filling that I ate it 3 times in that week. 
This is how to whip up a delicious vegetarian meal.
Fried ToFu with Chye Sim
400g chye sim (or any green leafy vegetables), plucked into bite sized pieces and washed and dripped dry.
1 piece 200g tofu, cut into 2cm x 4cm strips
1 tbsp peanut oil or vegetable oil
1 tsp oyster sauce
1 tsp light soya sauce
1) Pan fry tofu in 1 tablespoon peanut oil in a wok until golden crisp.
2) Put in the vegetables and stir fry for 2 minutes.
3) Add the oyster sauce and soya sauce and stir fry for 1 more minute.
4) Dish up and eat hot with a book!
For more vegetables recipes , click here >> Vegetables
Breakfast Time!
Yes, this reminds me not to be too lazy, and prepare good breakfasts, especially for my children who wake up at awfully early hours 5.45 am to 6.15 am, to go to school. And for myself, so that I do not just pick up the multi grain bread and low fat milk.
I do have a list of wonderful, delicious and yes, very healthy breakfasts. They are all very easy to prepare and need just a little time.
Click below and find out these delicious breakfasts.
Sardine Spread with Multi Grain Bread
Egg Cucumber with High Fibre Biscuit
Oven Roasted Cashew Nuts
Soft Bean Curd (Tau Hua)
For More, check out Breakfast Ideas
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