The Macronutrients - An Overview

Macronutrients are the nutrients our bodies need in large amounts—carbohydrates, proteins, and fats—to provide energy, support growth, and maintain basic bodily functions. Appreciating their role in our nutrition helps us make better food choices for our personal goals and general wellbeing.

Protein

Protein is made up of amino acids which are considered the building blocks of our muscles, bones, skin and blood. Our main protein sources are meat, poultry, fish, eggs and dairy. Our bodies need protein to grow and repair cells. It is still possible for vegetarians and vegans to get adequate amounts of protein in their diet from plant-based sources.

Amino Acids

There are a total of 20 amino acids, and they are the foundation of proteins, responsible for everything from muscle growth to regulating hormones and neurotransmitters. But there’s a twist: our bodies can only make 11 of these amino acids. The remaining 9 ‘essential’ ones must come from our diet. Here’s where a healthy, balanced diet becomes crucial.

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Complete & Plant-Based Amino Acids

Complete Protein: Animal sources like meat, eggs, and dairy contain all 9 essential amino acids in readily usable forms.

Plant-Based Protein: While individual plant proteins might not have all 9 essential amino acids, combining them creatively throughout the day unlocks their full potential. For example, beans and rice together provide a complete protein package, or baked beans with wholegrain toast.

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Carbohydrates

Carbohydrates are simple or complex.

Simple carbohydrates are quickly digested sugars that provide a rapid energy boost but can cause spikes in blood sugar. Complex carbohydrates are made of longer chains of sugar molecules, which take more time to break down, leading to a slower, more sustained release of energy.

Carbohydrates can be broken into 3 categories:

Sugars

Starches

Fibre

Simple carbohydrates include the sugars, and complex carbohydrates include the starches and fibre.

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The Natural Sugars

Sugar (glucose) can be broken down easily and absorbed quickly into the bloodstream. These natural sugars - fructose and sucrose - occur in fruits and vegetables. Lactose is the natural sugar in milk. These sugars all provide energy along with other important nutrients.

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Starch

Starches are also broken down into sugar. Whole grains, pasta, potatoes and rice are some examples of starchy foods. These foods also provide important nutrients.

Low-GI or low glycemic index is often associated with carbohydrates, and relates to the speed blood sugars are raised when eating these foods.

Fat

Fat is an essential macronutrient. For a long time fat had a bad rap. Including healthy fats in our diet provides us with energy, healthy cell function, improves blood cholesterol levels and helps our bodies absorb fat-soluble vitamins A, D, E and K.

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What Fats Do

When we eat fat it gets broken down into fatty acids which then get taken up by our cells. This can provide energy straight away or be stored as an energy source for later. Fat plays important roles in brain development, regulation of the steroid/sex hormones, blood clotting and helping our bodies control inflammation. It also protects our organs and keeps our bodies warm.

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How Fats Are Classified

Most foods naturally contain more than one type of fat. The classification comes from the type with the dominant amount.

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Unsaturated & Saturated Fats

Unsaturated Fats: healthy fats that can be part of our daily intake. Usually found in vegetable sources like fruit, vegetables, olive oil, nuts and seeds.

Saturated Fats: these fats can still be eaten but should be limited. Usually found in animal products like meat, milk, cheese, butter and coconut oil.

Trans Fat

Trans Fat: try to avoid these fats as much as possible. Very small amounts of trans fat are naturally occurring in some foods. Artificial trans fat however has been banned in some countries but is still used in some processed products.

Always check the nutritional information on food packaging to see if trans fat is present. It is often found in highly processed baked goods, snacks and fried foods.

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Omega 3

Omega 3 fats are crucial for good health. They are essential fatty acids found in foods like fish, flaxseeds, and walnuts. They offer numerous benefits, supporting heart and brain health, reducing inflammation, and contributing to overall wellbeing. These fats are integral to a balanced diet, as the body can’t produce them on its own.

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