Understanding Macronutrients: Carbs, Proteins, and Fats

Understanding Macronutrients: Carbs, Proteins, and Fats In order to understand more about macronutrients, it is important to understand their exact functions and benefits. The four main macronutrients are carbohydrates, fats and protein. These macronutrients are essential for the body functions to be performed. Carbohydrates are the bodies primary source of energy, foods that contain this are whole grains, fruits, and vegetables. They provide glucose for cellular energy. Complex carbohydrates from whole grains offer sustained energy release and contain fiber, vitamins, and minerals. Protein is the building blocks for tissues, muscles, and enzymes. It can be found in foods like meat, fish, and beans. It is also essential for growth, repair and hormone production. Fats are essential because they store energy and support hormone growth aswell. They can be found in foods such as nuts, seeds and avocados. All of those food sources are very healthy versions of fats. Essential fatty acids contribute to the brain functioning, and cellular health. A balanced diet is an incorporating of the three macronutrients. 

Protein is the vital for the body’s building, fixing and keeping up with health of your body. The best sources of protein are lean meats, poultry fish, beans and tofu. Proteins are made up on amino acids. They are like building blocks for the body. Protein also is essential for the process of protein synthesis. When you work out and create microtears in the muscle, protein synthesis is the process of your body repairing those micro tears to then grow back the muscle larger and stronger than it was before. It is crucial for our bodies to consume different protein sourced to make sure that we are getting enough amino acids, not just from fish, but a variety of lean meats, beans and supplements. Protein from animals (meat and dairy) has all of the essential amino acids called complete protein. Protein from plants such as beans and tofu, can be combined to form complete proteins. Complete proteins are such that contain all of the essential amino acids required by the human body. There are nine total amino acids that the human body must obtain to stay healthy. By eating a variety of sources of protein increases our chances of having all nine at some point during a balanced diet. 

Fats are essential for a healthy diet. They provide energy, absorb fat soluble vitamins and contribute to heart and brain health. Good sources of fats are from avocados, nuts, seeds and olive oil. Healthy fats such as monohydrated and polyunsaturated fats, they can lower the risk of heart disease and enhance brain functions. However, limit saturated and trans-fat as they are in red meat and processed foods, as they can increase the risk of heart disease. 

In order to have a well-rounded diet it is essential to have diverse range of foods. It is important to allocate half of your plate to carbohydrates (whole grains, fruits, veggies). Include protein (lean meats, poultry, fish, beans, tofu) in a quarter of your plate. The remaining quarter should be filled with healthy fats (avocados, nuts, seeds, olive oil). Maintaining a balanced diet is essential. Your diet should contain all three macronutrients (carbohydrates, proteins, and fats) to provide your body with the necessary nutrients.