If you've ever looked at diets within the health and fitness world, you will probably have come across macros. But what are they, and why are they important, and how do they affect our body?
Macros, or macronutrients, are the essential nutrients that our body requires in large quantities to function correctly. These nutrients include carbohydrates, proteins, and fats, which are responsible for providing the energy needed to carry out day-to-day activities.
Carbohydrates:
Carbohydrates are one of the essential macronutrients that provide the body with the energy it needs. Carbohydrates are made up of sugars, fibres, and starches, which the body breaks down into glucose. Glucose is the primary source of energy for the body. Carbohydrates can be found in fruits, vegetables, grains, and other foods. They are an essential source of energy for the brain and the nervous system.
Proteins:
Proteins are the building blocks of the body. They are essential for the growth and repair of tissues and the production of enzymes, hormones, and other molecules that are crucial for the body's functioning. Proteins are made up of amino acids, which are the building blocks of proteins. There are 20 different types of amino acids that the body uses to build proteins. Proteins can be found in animal-based products such as meat, fish, poultry, and dairy, as well as in plant-based products such as beans, lentils, and nuts.
Fats:
Fats are another essential macronutrient that provides energy to the body. They are also necessary for the absorption of vitamins and minerals and the production of hormones. Fats can be found in both animal-based and plant-based products such as meat, fish, nuts, seeds, and oils.
Examples of high protein foods:
Meat: Beef, pork, lamb, veal, and game meats such as bison and venison are all excellent sources of protein.
Poultry: Chicken, turkey, duck, and other poultry are great sources of protein, and they are often lower in fat than red meat.
Fish and seafood: Fish and seafood are high in protein and also rich in omega-3 fatty acids, which are important for heart health. Examples include salmon, tuna, sardines, and shrimp.
Eggs: Eggs are a great source of protein, and they are also rich in vitamins and minerals.
Dairy products: Milk, cheese, and yogurt are all high in protein, and they also contain calcium, which is important for bone health.
Legumes: Lentils, chickpeas, black beans, and other legumes are a great source of protein, fibre, and other nutrients.
Nuts and seeds: Almonds, peanuts, pumpkin seeds, and other nuts and seeds are high in protein and healthy fats.
Soy products: Tofu, tempeh, and soy milk are all excellent sources of protein, and they are also rich in other nutrients.
Including a variety of these high protein foods in your diet can help ensure that you are getting enough protein to meet your body's needs. The amount of protein you need depends on factors such as your age, gender, activity level, and overall health, but most adults need around 0.8 grams of protein per kilogram of body weight per day.
Examples of high-carbohydrate foods:
Whole grains: Brown rice, quinoa, oats, barley, and other whole grains are high in carbohydrates and also contain fibre, vitamins, and minerals.
Fruits: Apples, bananas, oranges, berries, and other fruits are high in carbohydrates, fibre, and antioxidants.
Vegetables: Potatoes, sweet potatoes, squash, corn, and other starchy vegetables are high in carbohydrates and also contain fibre, vitamins, and minerals.
Legumes: Lentils, chickpeas, black beans, and other legumes are high in carbohydrates, fibre, and protein.
Sugary foods: Candy, cakes, cookies, and other sugary foods are high in carbohydrates but are often low in nutrients.
Examples of high-fat foods:
Nuts and seeds: Almonds, walnuts, cashews, chia seeds, and flaxseeds are all high in healthy fats.
Oils: Olive oil, coconut oil, avocado oil, and other oils are high in healthy fats and can be used for cooking and as salad dressings.
Fatty fish: Salmon, mackerel, herring, and other fatty fish are high in omega-3 fatty acids, which are important for heart health.
Avocado: Avocado is high in healthy fats and also contains fibre and vitamins.
Cheese: Cheese is high in fat and protein, but it's also high in calories, so it should be consumed in moderation.
It's important to note that not all carbs and fats are created equal, and it's essential to choose healthy sources of these macronutrients. For carbohydrates, it's best to choose whole, unprocessed foods such as fruits, vegetables, and whole grains, and limit intake of sugary and processed foods. For fats, it's important to choose healthy sources such as nuts, seeds, fatty fish, and avocados, and limit intake of saturated and trans fats found in processed foods and animal products.
Why are macronutrients important?
Macronutrients are essential for the proper functioning of the body. They provide the energy required to carry out daily activities, such as walking, running, and other physical activities. They also play a critical role in the growth and repair of tissues, the production of hormones, and the absorption of vitamins and minerals.
A balanced diet that contains the right amounts of macronutrients is essential for maintaining good health. The body requires a certain amount of each macronutrient, and an imbalance can lead to health problems. For example, an excess of carbohydrates can lead to weight gain, while a lack of protein can result in muscle loss.
Fibre
As well as they three main macronutrients, fibre is an essential nutrient that is often grouped with macronutrients due to its importance in our diet. Fiber is a type of carbohydrate that our body cannot digest or absorb, and it passes through our digestive system mostly intact.
Fibre can be found in whole grains, fruits, vegetables, legumes, nuts, and seeds. There are two types of fiber - soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance that helps slow down digestion, which can help to lower cholesterol levels and regulate blood sugar levels. Insoluble fiber does not dissolve in water, and it adds bulk to stool, promoting regular bowel movements and preventing constipation.
Fibre has numerous health benefits, making it a crucial part of a healthy diet. Some of the benefits of fibre include:
Improved digestion: Fibre helps promote regular bowel movements and prevents constipation.
Reduced risk of chronic diseases: Eating a diet high in fibre has been linked to a lower risk of heart disease, stroke, type 2 diabetes, and certain types of cancer.
Weight management: High fibre foods are generally lower in calories, and they help you feel full for longer, which can help with weight management.
Lower cholesterol levels: Soluble fibre can help lower cholesterol levels by reducing the absorption of cholesterol in the bloodstream.
Blood sugar regulation: Soluble fibre can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream.
Macronutrients are essential nutrients that the body requires in large quantities to function correctly. A balanced diet that contains the right amounts of carbohydrates, proteins, and fats is essential for maintaining good health. A diet high in fibre has numerous health benefits, including improved digestion, a reduced risk of chronic diseases, weight management, lower cholesterol levels, and better blood sugar regulation. It's essential to include fibre-rich foods in our diet to ensure we get all the benefits of this vital nutrient.
A diet that is high in macronutrients can lead to weight gain and other health problems, while a diet that is deficient in macronutrients can result in muscle loss and other health issues. It is essential to eat a varied diet that includes a variety of foods from all the macronutrient groups to ensure that the body gets all the nutrients it needs to function correctly.
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