3 Major Macronutrients

These three major Macronutrients or macro foods supply the majority of the nutrients that your body needs to survive and enjoy a healthy lifestyle.

Protein
Carbohydrates or Carbs
Dietary Fats

Protein

Protein comes from chains of 22 amino acids, 8 of which are essential as your body can’t produce them. While the other 14 are non-essential because your body produces them.

There is an unlimited number of protein kinds as they can be manufactured from any number or combination of the twenty-two amino acids.

Two Types of Protein

Complete proteins

Contain all 8 essential amino acids and are found in high-protein foods like meat, fish, and chicken. A whey protein shake can also be a great option for a weight-loss diet.

Incomplete proteins

They don’t contain all the 8 essential amino acids and are foods like legumes, lentils, and chickpeas.Aside from playing a major role in producing and preserving healthy cells, they have other essential roles in the body.

Protein assists in synthesizing enzymes, antibodies, and hormones, helps clot blood, and controls several critical processes in the body.

Protein is also vital for the production of immune cells.

Carbohydrates or Carbs

Carbohydrates are made from oxygen, hydrogen, and carbon and can be

Complex Carbs – Holding three or more sugars
Simple Carbs – Holding 1 or 2 sugars.

Besides being a terrific energy source, carbohydrates are also a superb source of phytonutrients that protect one’s body from free radical injury and vitamins.

While most of this macronutrient supplies one’s body with energy, fiber (or cellulose) is the exclusion from the rule.

Fiber is a complex carb that can not be digested & instead of presenting energy, it keeps the glucose levels in the blood under control, promotes regular bowel movement & protects one from various diseases.

Dietary Fats.

These Macronutrients are produced from a mixture of hydrogen and carbon.

4 Major Kinds 0f Dietary Fats

Saturated fats
Monounsaturated fats
Polyunsaturated fats
Trans fats

With the exclusion of man-made trans fat, all dietary fat can be advantageous to one’s health and has several roles in the body.

Monounsaturated Fats

Monounsaturated fats are a type of dietary fat having only one double bond in their fatty acid chain. This double bond prevents the molecules from packing too closely together and forms a liquid at room temperature.
These fats are considered healthy fats and are a part of many established diets like the Mediterranean diet.

They have numerous health benefits, particularly in relation to heart health.
It can help reduce bad LDL cholesterol levels and even increase your good HDL cholesterol levels.
They keep your blood glucose levels under management while protecting against cancer.

Food Sources Rich in Healthy Monounsaturated Fats

Olive oil – Preferably cold pressed or organic
Avocado – Also provides various vitamins, minerals, and dietary fiber.
Nuts – Such as almonds, cashews, pistachios, and macadamia
Seeds – Like pumpkin seeds and sesame seeds,
Animal fats – Like chicken and turkey breast

Polyunsaturated Fats

Polyunsaturated fats contain multiple double bonds in their fatty acid chains. These double bonds prevent the molecules from packing too tightly together, making them liquid at room temperature.

These oils are considered essential fats and must be sourced from our diet.

Polyunsaturated Fats are Divided into Two Main Categories

Omega-3 fatty acids are known for their potential health benefits, including anti-inflammatory properties, cardiovascular support, and brain health.
Omega-6 fatty acids: These are vital for good skin health and overall cellular function. Sources of omega-6 fatty acids are some vegetable oils and various nuts and seeds.

Polyunsaturated Fats are essential for brain health and for keeping your bones strong, good vision, and healthy skin.

Saturated Fats

Saturated fats are composed of saturated fatty acids and have a solid structure at room temperature.

Saturated fats are typically found in animal products and some plant-based sources.

High levels of LDL cholesterol in the blood are considered a risk factor for cardiovascular diseases.
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Common Sources of Saturated Fats

Fatty Meat: Like Beef, Pork, and lamb,
Poultry Skin: The skin of the chicken is rich in saturated fats.
Full-fat Dairy Products: Cheese, butter, cream, and whole milk,
Processed Meats: Like Sausages and bacon
Coconut Oil
Baked Goods: Like pastries, cookies and cakes

While there is some evidence linking excessive consumption of saturated fats to increased risk of heart disease, the relationship between dietary fats and health is complex.

Consuming more unsaturated fats from sources like olive oil, nuts, seeds, fatty fish, and avocados is the healthier option.

Saturated fats support your vital organs, keep the immunologic system healthy & strengthen one’s cell membranes and bones.

Trans Fats

Trans fatty acids are created through a process called hydrogenation that increases the shelf life and stability of some processed foods.

2 Types of Trans Fats

Naturally Occurring Trans Fats: Found in small amounts in some animal products,
Artificial Trans Fats: These types of trans fats are produced through partial hydrogenation of vegetable oils. Artificial trans fats are widely used in the making of processed foods.

Trans fats have been shown to have negative health effects, particularly regarding heart health.

When checking food labels, look for “partially hydrogenated oils” on the ingredient list, as this is an indication of the presence of trans fats.

Hopefully, this article has helped you discover a little more about these 3 Macronutrient types and the importance of including all of them as part of a healthy diet.