To ask you about nutrition?

[peonysandhotcrossbuns]

I have to adopt a low fat diet as I have high(ish) cholesteral and gallstones.
Fine. My diet is now just fish, nuts, seeds, grains, eggs, tofu and veg.
I like all food so no problem. I've also stopped eating dairy and red meat.

Then I'm told that carbs cause craving and sugar spikes so I try to reduce my carb intake so as to avoid diabetes.

What can I actually eat that's good for me.

The internet also tells me that avocados, fish and nuts can increase cholesteral?

Until these recent health woes I've bought into the "butter/bacon/cheese stuffs fine,!its carbs that cause problems" info but that's obviously nonsense because I'm 34 heading towards heart disease unless I change my ways.

Could anyone educated in this area please help me gain some clarity?

Thank you.

Try keto.

IMO the biggest thing you can do for you health is restrict calories and lose weight/ maintain a healthy weight.

How you do that is entirely up to you, your habits, lifestyle and likes/dislikes.

If you like eating higher carb foods then Keto is going to be more difficult for you. If you like higher fat foods then low fat diet won’t be ideal.

Reduce the amount you’re eating over all, eat more low calorie/ high volume food ( like fruit and veg).

The best diet is the one you can stick to, long term.

Eat food. Not too much. Mostly plants. I think this is the most sensible advice out of everything out there.

Also that not being overweight is probably more important than how you achieve this, although I'd add a caveat that obviously it would be possible to not be overweight if you stuck to a low calorie small amount of rubbishy food, but that wouldn't be very healthy.

But it doesn't have to be all or nothing. The 80/20 rule is also something to be mindful of. If you eat healthily, in sensible portions most of the time, it doesn't matter what you eat and drink the rest of the time.

Nuts seeds and oily fish raise your good cholesterol (HDL) not your bad cholesterol but nuts can be calorific so a small handful only and definitely not the roasted salted kind!
Lots of info here

heartuk.org.uk/cholesterol-and-diet/low-cholesterol-diets-and-foods

Thank you so much.
I am not overweight I am 10.5 stone with a BMI of 24 and am 5ft7.
I go to the gym for cardio for 80 mins a week as well as running around after my toddler. I don't eat between meals and have a high nutrition diet. I don't drink alcohol, have 1-2 cups coffee per day and drink lots of water.
I am just so confused about the fat/ carbs thing. I know that complex carbs are better and non saturated fats are too but still I'm confused about the ideal quantities of the "good" carbs/ fats.

Sorry 😐 to whittle on I'd just love some clarity but can't afford a nutritionist
I also don't eat any refined sugar

Also isn't fruit very high sugar?
Where does that leave me in the diabetes risk stakes if my diet is mainly fruit and veg?

The Dukan Diet if you want to low/no carb it - I'm a coeliac so follow a Low fodmap

Go to GP and ask for a referral to a dietician who can help you properly. You’re not overweight so don’t need to lose weight but you do need help addressing health concerns.

The sugar in fruit is mitigated by its high fibre content. You can still eat carbs but should go for wholegrain carbs.

As you need to know this for your health, I wonder if your gp will refer you to a dietitian?

Sorry sadness, skim read your post...not well enough!

Thank you, I'll bear that in mind re: fruit- so it's just the juice that is pure sugar?
Thanks for your replies, I feel a bit clearer.
I'll contact GP about dietician.