Understanding the three macronutrients is an essential part of creating a healthy weight loss journey and establishing positive relationships with food. There is a lot of information out there about macronutrients, also known as “macros”. Some of this information is helpful, while other information can be misleading.
Macronutrients are those that are used in the largest amounts by the body. These consist of carbohydrates, protein, and fat. Carbohydrates and protein each provide 4 calories per gram, and fat provides 9 calories per gram. You can learn more about identifying the macros on nutrition labels from our Food Label Blog Post here! While they all have their own individual jobs, they also work as a team to keep the body functioning and to maintain balance.
Carbohydrates are perhaps the most misunderstood of the macros. Diet culture will tell you that carbohydrates are the bane of existence and need to be cut out of meals completely in order to lose weight. People who follow these diets tend to cut out breads, cookies, and other baked goods that are typically labeled as the main source of carbs. Fruits and vegetables contain carbohydrates as well as grains such as whole grain rice. All of these provide nutrients that are important for the body, and do not not have to be sacrificed in order to lose weight. Carbohydrates are also a source of fiber which aids in digestion and helps balance blood cholesterol. Believe it or not, carbs are also the primary source of energy for exercise and for our brain function! Cutting out carbohydrates completely from the diet cuts out an essential source of energy to keep us going.
Carbs get their bad wrap from simple carbohydrates. Simple carbs are digested quickly and cause spikes in blood sugar. These are going to be your sugary cereals, candies, and baked goods that have a high refined sugar or sugar alcohol content. It is recommended that these are limited, but they are not inherently bad. Moderation is key for sweet treats. Complex carbohydrates are going to be those that are nutrient dense and not digested as quickly by the body. As said previously, fruits, vegetables, and whole grains are considered complex carbohydrates. Brown rice is a carb, but it is also a great source of fiber and protein to add to your next meal.
Similar to carbohydrates, there are multiple kinds of fats. Many hormones are formed using cholesterol. LDL cholesterol is found in the saturated fats from animal products. LDL cholesterol is the type that causes plaque to build up in the arteries. Because of this, it is recommended to limit saturated fat intake. Again, moderation is key for all fats. It is important to note that while cholesterol content of foods is important, the dietary cholesterol listed on the nutrient facts of food packaging does not necessarily increase the blood cholesterol by exactly that amount. Saturated fats are often solid at room temperature and include foods such as butters, bacon, and also coconut oil.
Trans-fats are created in a lab by adding hydrogen molecules (here’s a little chemistry for you) to a product to make it more solid. Most products do not have trans-fats in them anymore, but they are still out there. It is recommended to avoid trans-fats completely.
Unsaturated fats can have many benefits for the body. One of these being decreasing risks for heart disease. These include some of the fatty acids such as Omega-6 and Omega-3 fatty acids that are found in virgin olive oils, almonds, and fatty fish such as salmon. As carbs act as energy for short bouts of exercise, fats act as the additional source of energy for endurance exercise such as running, biking, or swimming long distances. It also helps with keeping the body full throughout the day.
Protein maintains tissues, builds, and muscles throughout the body. It is also important for balancing blood sugar. Protein works to prevent blood sugar spikes, and the typical “crash” that may sometimes be felt after carb heavy meals. The body also needs protein every three to four hours, so it is important to make sure to incorporate balanced snacks if meals are spaced far apart.
Individual proteins are found everywhere in the body and each has its own function. Proteins are made of amino acids that form chains and twist together into different shapes. When we digest protein found in foods, we break these chains back down to access these amino acids that are needed by the body. Complete protein sources are those that contain all of the essential amino acids. Some of these include poultry, dairy, eggs, quinoa, and soy. Incomplete proteins are those that lack some of the essential amino acids. These should be paired with other foods to complete the amino acids. Black beans can be paired with brown rice to create a complete protein from two incomplete.
Learning how to create balanced meals to incorporate all of the macronutrients can be difficult, but it is not impossible. To learn more about balancing macronutrients and starting your weight loss journey, reach out to Brittany & fill out a Nutrition Coaching Application!
Blog post created by BGSU Junior Dietetics student Samantha Muellauer
