If one has to learn about the components of food that are so important to health then macronutrients must not be forgotten. Macronutrients are the nutrients that are needed in comparatively large amounts to perform certain definite functions in the human body. They donate energy and ensure growth and development processes as they help perform different functions in the body. So in this article, let’s take a closer look at the three categories of macronutrients, more specifically, carbohydrates, proteins, and fats; features, sources, and the best modes of allocating these nutrients into your meals.
What Are Macronutrients?
Macronutrients are divided into three main categories:
- Carbohydrates
- Proteins
- Fats
Each macronutrient serves a unique purpose in the body and contributes to overall health in different ways. Let’s take a closer look at each one.
Carbohydrates: The Body’s Primary Energy Source
Role of Carbohydrates
Carbohydrates are the body’s main supply of energy and each carbohydrate food provides varying levels of energy which depends on the total amount of carbohydrate it contains and the measures you follow to prepare and serve it. When consumed they undergo a process of being broken into glucose which in turn is utilized in the cells as a source of energy. Carbohydrates are special in that the brain heavily depends on glucose as the primary energy source.
Sources of Carbohydrates
Carbohydrates can be categorized into two main types: simple and complex.
- Simple Carbohydrates
- Complex Carbohydrates
Simple Carbohydrates
These are mainly found in fruits, honey, and dairy products. They are called simple because they are absorbed easily and quickly by the body.
Complex Carbohydrates
They are found in whole grains, legumes, and other starchy veggies like wheat, potatoes, etc. They are rich in fiber and provide sustained energy. Digestion can be better by consuming such carbs.
Recommended Intake
The America’s Food Pyramid guidelines recommend that about 45-65 percent of daily total caloric intake should come from carbohydrates. Choose complex forms of carbohydrates for their health benefits to your body.
Proteins: The Building Blocks of the Body
Role of Proteins
Proteins are involved in the construction of tissues and organs, synthesis of enzymes and hormones, and immune response. These nutrients are very important in muscular tissue development and therefore form an important category of nutrients for athletes and other physically active persons.
Sources of Proteins
Protein can be consumed through both animal and plant-based diets;
Animal Sources:
Meat, fish, eggs, and dairy products are good sources of protein that come from animals.
Plant Sources:
Legumes such as beans and lentils, nuts, seeds, tofu, and whole grains are rich in protein.
Recommended Intake
The proposed rate of protein every day is around 0.8 grams per kilogram of body mass for a normal grown-up. This means that for 150 pounds of body weight, the individual would require about 54 grams of protein daily. Healthy people and sportsmen and women may need more.
Read More… The Power of Plant-Based Eating Benefits for Your Health and the Environment
Fats: Essential for Health
Role of Fats
Essentially, there are good and bad fats; fats are needed for hormone production, for fat-soluble vitamin absorption including vitamins A, D, E & K, and for energy. Fats are also involved in the growth of skin and hair.
Sources of Fats
Fats can be categorized into three types: These are known as; saturated, unsaturated, and trans fats.
Saturated Fats: They are located in animal foods and some oils of a tropic nature and should be taken sparingly.
Unsaturated Fats: These are known as the ‘good fats’, or ‘unsaturated fats’ and can be found in olive oil, avocados, nuts, and fatty fish.
Trans Fats: Trans fats are, in fact, common in margarine and other processed foods, and they are highly damaging because they cause high levels of bad cholesterol and increase the risk of heart diseases.
Recommended Intake
The Dietary Guidelines suggest fats should make up 20-35 % of total calories preferably healthful fats including monounsaturated or polyunsaturated fats.
Conclusion
Knowing what macronutrients are is important in helping you achieve a balanced diet that will promote ones health. The right meals therefore aim at providing the body with the right balance of carbohydrates, proteins and fats in order to provide the body with the energy needed for it to function.
It is important that you do not underestimate how important it is to have a balance diet and the fact that there should be a variety. Pay attention to your bodies signs, make necessary changes and consume nutrient dense foods to stay healthy. There it is, the most delicious and doable way to fuel your life and meet your health goals, if just a little bit of knowledge and planning can help.
