Macronutrients

What Are Macronutrients? 

Macronutrients also called macros. A big word, which is fitting for how essential they are for us to live. These are nutrients that our body needs daily for growth, repair, hormone production, regulation of metabolic pathways, and energy. Think of them as the building blocks as to what makes us who we are. 

 The Big Three

1.) Carbohydrates: The body's preferred energy source to fuel our brain, muscles, and nervous system. Some sources of carbohydrates provide fiber which help our gut microbiome. Carbohydrates are found in mostly everything. The difference of what makes it “good” or “bad” is the type, and how much, and how often we are consuming them. 

• Simple Carbs: fast acting carbs. These are digested quickly and send immediate bursts of glucose into the bloodstream for energy. Because of their fast release, simple carbs spike glucose levels faster.

  • White pasta, white rice, dried fruit, dairy.

  • Sources that we need to be mindful of and limit are things such as candy, cookies, chips, baked goods, juices, honey, maple syrup, and other products with added sugars. These have potential to raise triglyceride levels, which can increase cardiovascular risk.

• Complex Carbs: slow-release, nutrient-dense, and fiber-rich foods. They are digested at a slower rate in our body providing a sustainable energy source. Complex carbs release glucose into the bloodstream at a slower rate, which does not cause blood sugar to spike as rapidly compared to simple carbs.

  • Found in foods such as fruit, vegetables, whole grains, oats, quinoa, brown rice, sweet potatoes, potatoes w/ the skin, nuts, beans, legumes.

2.) Protein: Essential for building and repairing tissues, muscle support and growth, helps aid in prevention of muscle breakdown, supplies our body with amino acids, and supports the immune system. It is not as efficient of a source of energy as carbohydrates and fats. 

Food sources: meat, fish, eggs, beans, lentils, legumes, edamame, dairy products, and nuts/seeds.

3.) Fats: the most energy-dense macronutrient. Crucial for cell structure, hormone production, and absorbing fat-soluble vitamins (A, D, E, K). 

Mono and polyunsaturated sources: These are our healthier sources of fat that have potential of lowering LDL and decreased risk for cardiovascular disease. Avocados, nuts, seeds, tofu, plant oils, avocado oil and olive oil.

Saturated fat sources: Limit these types of fats as they can raise LDL and risk of heart disease. All meat and dairy products. Chicken will be the leanest without the skin on. Red meat such as beef and pork are sources to limit. Full fat dairy and tropical oils

Trans fat and hydrogenated oils: These are shown to raise LDL and increased risk of heart disease. These are what I like to call “treat foods.” They are not everyday or every other days foods that we should be adding into our day-to-day. Baked goods, fried foods, some packaged foods

How much should you be aiming for from each?

Carbohydrates: 45-65% of total daily calories 

Protein: 10-35% of total daily calories 

Fat: 20-35% of total daily calories. 10% or less from saturated fats