Breaking Down Macronutrients
- Allie Redding
- Sep 25, 2024
- 4 min read
Updated: Oct 16, 2024
A guide to the basics of why Macros matter.
By Allie Redding, RDN, LD
There tends to be a lot of discussion around macros in the weight loss world, several diets claiming to have the secret to the best macro breakdown to produce optimal results.
The truth is, in my experience there does not seem to be one macro structure that works for everyone. There are so many external factors that come into play that a more individual approach is required.
That being said, this article should help give you some building blocks into what the 3 macronutrients are, why they matter, and where they exist in our food sources.
Macronutrients are so named because we need them in larger amounts compared to micronutrients, which are primarily vitamins and minerals. There are 3 macronutrients- Protein, Fat, and Carbohydrates.
Protein:
We use protein for building, healing, repairing, and protecting and maintaining vital organs.
Protein is found in highest quantities in animal. Examples of animal proteins include fish, chicken, beef, pork, eggs, dairy. We also find protein in some of our plant foods. Examples include nuts, seeds, beans, and soy. There is even some protein in vegetables and whole grains.
The main difference between plant and animal proteins is the amount of amino acids each contains. Animal protein contains all 9 essential amino acids. These are the amino acids we must get from our food. Plant protein sources lack 1 or more essential amino acids, so we must eat a variety of different types of plant proteins to get all 9 essential amino acids.
For example: eating rice and beans or bread and nut butters together provides all essential amino acids needed to make a complete protein.
Fats:
Fats play a vital role in creating hormones, absorbing nutrients, cellular function, creating short-term and long term energy storage, protecting our organs, and storing certain vitamins.
Fats are calorie dense because they contain more calories per gram compared to proteins and carbs. 1 gram of fat has 9 calories while carbohydrates and proteins contain 4 calories per gram. For this reason, we want to be smart about the quality and quantity of fats we eat, especially for weight loss and heart health.
Fats come from both plants and animals. Fats from plants at room temperature will usually be liquid, such as oils from olives, canola, avocados, etc. Animal fats tend to be solid at room temperature, such as bacon grease, fats from dairy such as cheese and butter, and the marbling in steaks, pork chops and the dark meat of chicken.
Like proteins, there are essential fatty acids, meaning the body can not make them and we must rely on our food sources. Omega-3 and Omega-6 are essential fatty acids.
The main types of fats in our diet are monounsaturated, polyunsaturated and saturated fats. The type of fat depends on the chemical structure of the fatty acid chain itself. Trans fats were also created in the food industry, but are being removed from packaged products due to the negative health effects associated.
As a general rule, saturated fats tend to be found in higher amounts in animal fats and mono/polyunsaturated fats tend to be found more in plants. Coconuts are one of the few exceptions. Coconuts are a plant based fat that is solid at room temperature and contains primarily saturated fats.
There are debated pros and cons to both types of fat, but diets higher in mono and polyunsaturated fats tend to be associated with a lower risk for heart disease.
Carbohydrates:
While carbohydrates can get a bad rap, they are actually incredibly important for a healthy, functioning body. For example, your brain and red blood cells rely on carbohydrates alone for energy. I recommend most of my clients get a minimum of 400 calories (100g) a day from whole food carbohydrate sources.
Carbohydrate foods come from plant sources such as fruits, vegetables, legumes and grains. These carbohydrate sources are called complex carbohydrates because they contain much of the fiber and vitamins and minerals our bodies need daily. Some of these sources, like whole grains, also contain protein.
Other carbohydrates, such as candy, desserts, sodas, sweet tea, and packaged snack foods are referred to as simple carbohydrates. This is because they are lacking the fiber, vitamin and mineral or protein to be considered nutritious. Because these foods contain a lot of energy, or calories, but not as much nutrition, we want to be mindful of the quantity of these foods we have in our diet.
Macronutrients are incredibly important as fuel for the body. It is important that our diet is both balanced and varied. We want our meals to contain some of each macronutrient and we want our sources of each to come from a variety of foods.
Please enjoy some free recipes! These three recipes come just in time for the cold weather and include a variety of nutrient dense foods. Click the link below to confirm your email and access!
And check out other blog posts for relevant information on health topics!
If you want more information on how to balance your macros to achieve your health goals, book a free consult call with me here!
Sources and Supporting materials:
The Nutrition Source: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/
NIH, Missouri Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312452/