Are fats good or bad for me? How much protein should I be getting? Should I be cutting out carbs? When it comes to the topic of macronutrients, there’s often a lot of confusion. And with so many misconceptions in society today, it’s important to understand what macronutrients really are and how they work together to keep the body functioning as it should.
Starting With the Basics
Macronutrients are the nutrients we need to provide our bodies with energy so they can carry out their many jobs. The three main macronutrients are carbohydrates, proteins, and fats. Each one assists with different functions and is necessary for a well balanced diet—so it’s important to choose good sources of each one in order to maintain optimal health.
Let’s Break It Down (Literally)
Carbohydrates are organic compounds made up of sugars, starches, and fibers that break down as a key source of energy in the body. They can be found in foods such as whole grain breads, vegetables, and fruits, but also in foods like pastries and sodas. Carbohydrates are classified as simple or complex, based on their structure, with sugars being simple, and fiber and starches being complex. Because complex carbohydrates (usually things like vegetables and whole grains) take longer to digest, they allow you to feel fuller longer, unlike a simple sugar. More importantly, they promote healthy digestion and can even decrease the risk of certain cancers due to their high fiber content. They are more nutrient dense than simple carbs and can help control insulin levels, allowing the body to regulate blood sugar. Given that carbohydrates are the main source of energy for the body, it is most important to try to seek out good sources rather than limit them altogether (a common misconception in today’s culture).
The Building Blocks
Protein is the main component of our cells and tissues, helping us repair and grow muscle and even produce hormones. These important molecules are actually chains of smaller components called amino acids. There are 22 amino acids that can be combined in various ways to create a protein, 9 of which the body cannot make itself. This is where food comes in! These amino acids must be taken in through food in order for the body to carry out its essential functions. Foods containing all 9 of these aminos are considered complete proteins, while foods that only contain a few are incomplete proteins. Incomplete foods can be paired with other sources to become “complete”. Great sources of protein include lean meats, seafood, tofu, beans, lentils, or nuts.
Storing Our Energy
Fats are responsible for storing long-term energy, protecting the organs and insulating the body, supporting cell growth, and keeping cholesterol and blood pressure under control. There are different types of fats: saturated, unsaturated, and trans fats. Unsaturated fats have been shown to provide significant health benefits, such as reducing inflammation, lowering blood pressure, and reducing the risk of heart disease. Unsaturated fats can be found in foods such as avocados, olive oil, and some nuts and seeds. Saturated fats, on the other hand, are often referred to as bad fats that may cause health issues. They can be found in foods like milk, cheese, and meat, and are commonly grouped with trans fats. Trans fats, often labelled as “partially hydrogenated oils” on food packaging, have hydrogen added to them in order to make the food more solid. This is done to create a more desirable texture, which causes a buildup of fatty deposits that can lead to clogged arteries.
Conclusion
As you can see, macronutrients help to keep our bodies functioning as they should. They each provide different functions that are essential for maintaining good health, which is why it is so important to include each of these three nutrients in your daily food intake!
Sources
- Carbohydrates
- Adrienne Youdim, Youdim, A., May 2019, Overview of nutrition - nutritional disorders