Monounsaturated fats help decrease the risk of cardiovascular disease and type 2 diabetes. It helps improve blood cholesterol and the body's response to insulin.

There are two important fats: polyunsaturated fats and monounsaturated fats.

Good fats are a significant source of energy and keep your body warm. Some examples of high-fat food are: walnuts, avocado, eggs, nut and seed butter.

Studies show 20% to 35% of your daily calorie intake should come from good fat. The term “fat” often leaves a negative impression, especially in diets, but it is an essential aspect of your overall health.

The glycemic load of food is a number that estimates how much food will raise a person's blood glucose level after eating. One way to ensure that you’re getting the things you need is to consume carbs through intact grains, legumes, fruits, and vegetables. Avoid highly-processed foods.

What makes “bad” carbs less healthy is that they are digested quicker than good carbs — based on glycemic index (GI). Sugar floods your bloodstream and can make you feel hungry after a few hours. That can result in consuming more food than your recommended daily intake increasing in weight and impacting your other health markers.

It can also damage your body’s response to insulin leaving the body vulnerable to diabetes in the long term. However, this isn’t the only indicator to rely on,sometimes the glycemic index can be misleading.

Do you know what the good carbs are and how to prepare them so they retain as many nutrients as possible?

Fiber is a carbohydrate found in plant foods that can’t be digested so easily; therefore, it is beneficial for your digestive tract because it isn’t absorbed into your bloodstream as quickly as other carbs.

The recommended intake is 38 grams for men and 25 grams for women above 50 years old, and lower for those over the age of 50. Special considerations may apply.