Macronutrients. What Are They Exactly?

What do you see when you look at this plate?

Most people would say “egg and avocado on toast”. However, in this era of food analysis and macronutrient tracking, some people might see “protein (egg) and healthy fat (avo) on carbohydrate (toast)”. Are we overanalysing our food? What exactly is a ‘macronutrient’ anyway, and why should we care?

First, the basics: nutrients are molecules that provide the energy for all living organisms to grow, develop and reproduce. Vitamins and minerals are categorised as micronutrients. They are required in small amounts and are essential for the proper functioning of every system in the body. Macronutrients are broken down into fats (lipids), proteins and carbohydrates (sugar), and are needed by our bodies in much larger amounts. The main role of macronutrients are to provide energy in the form of calories and are essential to the growth and development of our bodies. Let’s take a look at their individual roles.

Fats

Fats provide energy, facilitate cell growth, help protect your organs and keep you warm. Healthy fats are essential in order to assist in the absorption of fat soluble vitamins. For example, vitamin K, a fat soluble micronutrient found in leafy greens, won’t be readily absorbed by the body unless consumed with some form of fat (e.g. olive oil). There are different forms of fats and we should avoid those found in fried and processed foods. We should limit saturated fats (which are mainly found in animal products) and include a good amount of unsaturated fats such as those found in olive oils, nuts and avocados.

Proteins

Every cell in the human body contains protein, they are the building blocks of life. Protein both repairs the cells and assists in the growth of new cells. Although protein hasn’t been vilified like fats and carbohydrates over the years, it can be overused, particularly in athletic and body building circles. Existing only on protein shakes isn’t going to provide the range of nutrients you need. Healthy protein sources such as lean meats, fish, dairy foods, legumes, eggs, nuts, grains, and some vegetables are a much better option and offer many of the required essential amino acids.

Carbohydrates

Carbohydrates are the preferred source of energy, fuelling the brain, central nervous system and kidneys. They provide nutrients (prebiotics) for the good bacteria in our intestines that help us digest our food, and fiber which helps keep our bowel movements regular. However, just like fats and proteins, there are some sources of carbohydrates that we should avoid such as white pasta, white bread, pastries, sugar laden drinks and foods. On the other hand, carbohydrates such as vegetables, fruits, legumes and whole grains are linked to improved health and a lower risk of disease.

Where have we gone wrong?

Over the years, fats and carbohydrates have been demonised by different groups claiming these macronutrients are bad for our health. In the 1980’s the powers that be decided that eating fat was the reason for the rising rates of obesity, heart disease and diabetes. We began cutting fat from our diets, yet the obesity epidemic continued. Thankfully, we are beginning to understand that we were wrong and fat alone does not make us fat. Suddenly, carbohydrates have come under the microscope and diets such as Low Carb and Paleo have lead us to believe that this is the macronutrient we should now avoid. Protein seems to have made it through fairly unscathed, although some of our best protein rich foods such as eggs and nuts got lost in the tide of the low-fat movement.

What should we do?

Fats, proteins and carbohydrates all play an important role in our body’s growth. If you cut out, or radically reduce, your intake of one group of macronutrients your health will suffer. However, not all foods are created equal, and some fats, carbs and proteins are better choices than others. Also, most foods are made up of a mix of all three macronutrients so calling a food a “carb” or a “protein” is not exactly accurate. Rather than worrying about tracking and measuring your macronutrients, concentrate on eating unprocessed, natural foods. Variety is the spice of life, so keep mixing it up. As a simple guide, fill most of your plate with colourful vegetables, add some form of lean protein, a little bit of fat and some wholegrain carbohydrates and you can’t go wrong.

Don’t get too bogged down in the micro-management of your food intake. Food is much more than macro or micro-nutrients. Food is friendship and family, happiness and memories, laughter and fun. Food is joy, so enjoy!

by Angie Black