As the name suggests, macronutrients are nutritional compounds that your body needs in significant quantities for daily functioning. The three macronutrients are carbohydrates, proteins, and fats. While each type supplies you with most of the energy you need to operate, they all have different roles in your body overall. Let’s look at each category separately.
Carbohydrates:
Formed of sugars and starches, carbs are the macronutrient that your system most requires. Your body breaks down most carbohydrates easily, so they are responsible for supplying you with a significant source of energy.
Carbohydrates supply your body with glucose, its primary fuel source. Once glucose enters a cell, a series of metabolic reactions convert it into ATP (Adenosine Tri-Phosphate), which is a form of cellular energy. Any unused glucose is transformed into a starch called glycogen, which is stored in the liver and as body fat for later use.
Not all carbohydrates are created equal, as not all carbohydrates are easily digestible or used for energy production. Cellulose, for example, is a non-digestible carbohydrate found in fruits and vegetables that acts as a dietary fiber. This means that it helps the body remove waste from the large intestine, consequently keeping it in working order.
Most types of carbohydrates are divided into two primary categories: simple and complex. This refers to the length of the overall molecule. Shorter molecules are easier for your body to break down, so they are classified as simple. They primarily consist of sugars (both natural and otherwise). Complex carbs, in contrast, are larger molecules that your body takes longer to break down. Despite these differences, a carb is a carb in regards to your macros. This isn’t an invitation to snack on processed food, but rather an acknowledgment that all carbohydrates fit under the same metabolic classification. This means that every gram of carbs (both simple and complex) contains four calories.
Protein:
Protein is the building block of the body. Proteins should make up 20-35% of your diet. All proteins are composed of combinations of twenty different amino acids, which your body consequently breaks apart and combines to form different physical structures. Your system uses amino acids in three main ways: to build new proteins for cellular functioning, as an energy source, and as a building material. In other words, your body needs protein to support organ functioning, power enzyme reactions from your hair, nails, and other tissues.
Of the twenty amino acids, nine are classified as essential, meaning that your body can’t create them so you need to take them in through food. The other eleven can be consumed in your diet or synthesized by the liver. If you follow a non-vegetarian diet, you will get all essential amino acids through animal products. Those who eat a plant-based diet instead can also meet their amino acid needs by eating a well-balanced diet that consists of multiple plant-based sources of protein like nuts, legumes, and whole grains.
Like carbohydrates, one gram of protein contains four calories.
Fat:
Despite their damaging reputation in past decades, you shouldn’t ban fats from your diet. In fact, your body needs fats to stay healthy, and between 10-15% of your food should consist of this macronutrient. Though fat often gets a bad rap because of its high-calorie levels (9 calories per gram), the compound is critical for staying healthy. Consuming adequate amounts of fat supports your hormone functioning, insulates the nerves, and promotes healthier skin, and hair.
Fats also act as an energy reserve, as it is your body’s preferred method for storing unused calories. Your system will only store small amounts of glucose in your tissues, but body fat lets you secure unlimited quantities of energy instead, which you use while sleeping, during exercise, and between meals.
When it comes to consuming fats, you need to ensure that you supply your system with fatty acids it needs but can’t make itself, like omega-3 and omega-6 fatty acids. You can source omega-3s in oily fish, walnuts, flax seeds, eggs etc, and omega-6s from most vegetable oils.
Dietary fat helps your body absorb fat-soluble vitamins like A, D, E, and K, and it adds flavor and texture to your food. There are three primary types of dietary fat (saturated fat, unsaturated fat, and trans fat), and they all have different impacts on your health.
- Saturated fat: found in meat, butter, cream, and other animal sources.
- Unsaturated fat: found in olive oil, nuts, avocados, canola oil, and other plant sources
- Trans fat: found in commercial products like snack foods, fast food, and margarine.
It’s important to note that you should minimize your trans fats consumption as much as possible. Often called “frankenfats,” trans fats can increase your risk of coronary heart disease and obesity the trans fats promotes the deposition of (LDL) low-density lipoproteins
LDL low-density lipoproteins are often called the “bad” cholesterol because it collects in the walls of your blood vessels, raising your chances of health problems like a heart attack and strokes.
But cholesterol isn’t all dangerous. Your body needs it to protect its nerves and make healthy cells and hormones.