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When choosing a diet, many people avoid a particular macronutrient (protein, carbohydrate, and fat) or rely entirely on another… But is this necessary at all? In general, no. Each of them has its advantages and disadvantages, and in order to build the best possible diet for you, you need to be aware of what each of them is doing.
In this article you will learn about macronutrients, learn how their body uses them and what to expect from each of them.
Carbohydrates
When it comes to healthy eating, and even more so about weight loss, they are the most common term. While some diets promote low-fat meals carbohydrates, others simply suggest, rather than counting our carbohydrates, that we eliminate them altogether to lose weight. Where is the truth? The truth is that there are different types of carbohydrates - some good, others bad, but they are all the main source of energy for the body. That is why it is important to keep them in our food. The question to be asked is how much and what types of carbohydrates to take.
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There are two types of carbohydrates to consider - simple and complex. Simple carbohydrates include foods like sugar, soft drinks and sweets. They are considered "bad carbs" when it comes to healthy eating.
Complex carbohydrates include foods such as: potatoes, brown rice, oat flakes, whole grain bread and more. Complex carbohydrates contain more fiberwhich makes grinding them slower and saturating them easier and longer. They are considered "good carbohydrates" when it comes to healthy eating.
Not only do they control the appetite, but the fiber also helps reduce blood sugar deficiencies, improves bowel function, preventing constipation and other stomach problems, and lowers cholesterol. The Rich Ones vitamins and fiber fruits and vegetables fit into this category, making them great additions to any diet, as long as they are taken moderately. When it comes to the amount of carbohydrates in the diet, it will vary depending on the level of activity, the type of foods you prefer, etc.
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Protein (protein)
As for protein, it seems that almost all opinions are on the same wave. Protein is the only macronutrient that no one can satiate.
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Protein is used by the body to build and repair damaged muscles, bones, hair, skin and other tissues. It is made up of smaller molecules called amino acids, and is conditionally divided into two types - complete or incomplete protein, based on the amount of amino acids it contains.
The complete protein contains the nine basic amino acids (including BCAAs) that our body cannot build on its own and which we need to obtain through food, and the incomplete protein is only part of them. Usually low protein sources are legumes and other plant foods that are used as substitutes for animal products. But even in this case, the body can get the full set of essential amino acids by combining different types of protein foods.
Fat
Many people assume that eating fat, plain and simple, makes you fat… But this is not the case!
As with carbohydrates - there are good and bad fats. But fat in general - as a macronutrient, is also important for the body. Especially in the female body.
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Fats play an important role in the body in many ways, including: promoting digestion, controlling body temperature, nourishing many hormones, etc. When it comes to fats, one has to understand the differences between monounsaturated, polyunsaturated, saturated and trans fats and select only those that are useful.
The topic is extensive, but briefly:
Monounsaturated fats can be sourced from foods like olive oil, avocado, olives and nuts. They help control cholesterol by promoting good and lowering bad cholesterol. They also help burn excess body fat.
Polyunsaturated fats will be found in foods such as: sunflower oil, various seeds and oily fish (salmon, trout). These fats are important Omega 3 and Omega 6 fatty acids, which the body can not only produce and must obtain completely through food.
Saturated fats are what we will find in animal products such as red meat, cheese and milk, for example. They should be treated with caution and taken in moderation, because excessive consumption leads to obesity and cardiovascular problems. But even when they are present in small quantities on the menu, the body protects more easily and our menu tastes better.
Trans fats are the ones we should avoid altogether. They are the most unhealthy kind. We will find them in foods like fried potatoes, fast food, chips and the like. These foods significantly raise bad cholesterol levels while lowering good ones.
In summary:
When you approach each of the maconutrients with understanding, you will be able to make a well-informed decision to build your nutritional diet in a way that will allow you to achieve the goal - whatever it is.
The key lies in the balance - you must neither completely switch off nor overdo any of them.
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