“Low carb”, “ketogenic diet” or “low fat”? There are numerous diets that promise to achieve various benefits by reducing different macronutrients.
In today’s article, we clarify the question “what are macronutrients” and we explore their role in order to understand whether these diets make sense or are nothing but empty promises (or even unhealthy).
I want to give you a summary of the information I have gathered over the last 3 years of studying countless nutrition books.
Macronutrients are essential nutrients such as carbohydrates, proteins and fats that provide our body with energy, promote cell growth and support vital functions.
What are macronutrients?
Some macronutrients are essential for a healthy diet, others should be avoided. But let’s start from the beginning.
Division of macronutrients
Macronutrients are divided into carbohydrates, proteins and fats. Proteins and fats are essential for us and are indispensable in any healthy diet.
But macronutrients can also be fatal if consumed in excess, the most prominent example being sugar. It is therefore important to find the right balance and consume the right amounts of the right macronutrients as part of a healthy diet.
Proteins: The building blocks
Definition and structure
Proteins are a combination of amino acids into long chains. There are a total of 21 proteinogenic amino acids that play a role in the human body.
However, only 9 of these are essential (we must always obtain them from our diet) and 3 are semi-essential (we must obtain them in certain critical phases of life). The others could theoretically be supplied by our body itself.
Bioavailability
The most important measure of the quality of proteins is their bioavailability.
It measures the efficiency with which the body absorbs proteins from food and uses them to build up the body’s own protein.
Proteins that contain all essential amino acids in sufficient quantities have a high biological value. Animal foods such as meat, fish, eggs and dairy products are often known to be high in protein and of high biological value, as they offer an optimal amino acid composition.
The best protein sources
The best sources of protein are meat, fish, eggs and dairy products. If you want to learn more about one of the best protein sources, this article shows you the latest egg nutrition facts you need to know.
However, pulses, whole grains, nuts and seeds can also be good suppliers if they are combined sensibly.
Even if these have a lower biological value when viewed in isolation, the individual proteins complement each other to form a total protein that is easier for the body to utilize.
An important combination to achieve a high biological value from plants is the combination of legumes and whole grains.
The role of proteins in the body
Proteins, often referred to as the building blocks of life, play a crucial role in numerous vital functions in the human body.
Proteins are crucial for building and repairing muscles. During physical activity, microscopic tears occur in the muscle fibers. Proteins spring into action to repair these tears and strengthen the muscles.
This is why adequate protein intake is particularly important for athletes and people who want to improve their physical fitness.
Enzymes are specialized proteins that act as catalysts and accelerate biochemical reactions in the body. Without enzymes, many vital processes, such as the digestion of food, would be extremely slow or even impossible.
Proteins also serve as building blocks for hormones that send regulatory signals in the body. Hormones such as insulin, which regulates blood sugar levels, or growth hormone, which influences cell growth and development, are dependent on proteins.
Carbohydrates: The Energy Source
Definition and divisions
Carbohydrates serve as a primary source of energy, especially the basic building block glucose is very valuable for us as an energy source.
They are divided into monosaccharides (one sugar molecule, e.g. glucose), disaccharides (two sugar molecules, e.g. household sugar = sucrose) and polysaccharides (three or more sugar molecules)
Good vs bad carbohydrates
The term “good” carbohydrates usually refers to the long-chain, “complex” carbohydrates found in whole grains, among other things. These are high in fiber and cause blood sugar levels to rise only slowly.
On the other hand, the term “bad carbohydrates” is usually used in connection with sugar or other carbohydrates that cause blood sugar levels to rise quickly.
This brings us to the next important point: the influence of carbohydrates on blood glucose levels.
Glycemic Index and Blood Sugar Regulation
Carbohydrates influence our blood sugar level (= blood glucose level) and can therefore increase the risk of diabetes and numerous secondary diseases. However, this is no reason to categorically exclude all carbohydrates.
The longer the carbohydrate source, the longer it takes our enzymes to isolate the individual molecules and release them into the blood. As a result, our blood sugar level rises more slowly and remains consistent for longer.
In contrast, if we consume isolated glucose (dextrose), it does not have to be broken down enzymatically first, so it enters the blood much faster and our blood sugar level shoots up.
These blood sugar spikes not only lead to a brief feeling of satiety and cravings, but also to the release of large amounts of insulin.
Diabetes and secondary diseases
Insulin is the enzyme that transports the split sugar, i.e. glucose, from the blood into the cells. Insulin is effectively the “key” that is released by the liver when too much sugar is circulating in the bloodstream.
If we consume too much sugar over a long period of time and, as a result, too much insulin is constantly released, which binds to our cells, they eventually develop insulin resistance.
This means that more and more insulin has to be released in order to transport the same amount of sugar from the blood into the cells.
At some point, the cells no longer respond to insulin at all. Insulin resistance has developed, also known as diabetes type 2.
Diabetes increases the risk of numerous secondary diseases such as obesity and high blood pressure.
It is important to note that it is not just the sweet sugar that we mean when we talk about “sugar” that can increase the risk of diabetes. White flour products and starches of all kinds also consist of short-chain carbohydrates with the same effect.
Dietary fiber
Dietary fibers are indigestible components of plant foods that play a crucial role in our diet. These fibers are essential for many aspects of health and contribute to the optimal functioning of the digestive system.
Fibers increase the volume and softness of the stool, which promotes bowel movements and thus prevents constipation. In addition, fiber helps regulate blood sugar levels and can help lower cholesterol, which reduces the risk of heart disease.
There are two main types of dietary fiber: soluble and insoluble. Soluble fiber, which dissolves in water, forms a gel-like substance and can regulate blood sugar levels.
They are found in foods such as oatmeal, pulses and fruit.
Insoluble fiber, which is not soluble in water, promotes intestinal health by softening stools and aiding movement through the digestive tract. Whole grains, vegetables and nuts are good sources of insoluble fiber.
Fats: Not All Fats Are Created Equal
Definition and structure
Fats are made up of three fatty acids that are linked by a glycerol molecule.
The fats differ chemically in the number of double bonds: There are saturated fatty acids (no double bond), monounsaturated fatty acids (one double bond) and polyunsaturated fatty acids (several double bonds).
In the past, saturated fatty acids were suspected of having an unhealthy effect on blood lipid levels and heart health. Even if the data is anything but clear, this is considered outdated.
Nevertheless, we should try to obtain a large proportion of our fatty acids from unsaturated fatty acids.
The role of fats in the body
Fats serve as a highly concentrated energy store in the body.
Compared to carbohydrates, which also provide energy, fats can store more than twice as many calories per gram. This makes them an efficient long-term source of energy.
If the body takes in more energy than it can use in a given period, excess calories are stored in the form of fat. These fat reserves then serve as a source of energy in times of energy demand, for example during fasting or intensive physical activity.
Fats are essential for the structure of cell membranes, the outer boundaries of cells. Phospholipids, a special type of lipid, form the basic structure of cell membranes and ensure their flexibility and functionality.
These membranes play a crucial role in regulating the exchange of substances between the cell and its environment. In addition, lipids are involved in the formation of lipoproteins, which are responsible for the transport of fat molecules in the bloodstream.
Calculating Macronutrient Needs
Typical macronutrient ratios are as follows:
- Proteins: 10-30% of total calories
- Carbohydrates: 45-65% of total calories
- Fats: 20-35% of total calories
Weight Loss
Those focusing on weight loss may need to distribute their macronutrients differently. Increased protein intake can help maintain muscle mass, while a moderate reduction in carbohydrates and fats can reduce calorie intake.
This approach helps to burn fat without losing valuable muscle mass.
Muscle Gain
For those aiming to build muscle, a higher protein intake is crucial. Carbohydrates provide the necessary energy for intense training, while a moderate amount of fat can support hormone production.
Calorie surpluses are often necessary to build muscle mass, but a precise distribution of macronutrients remains crucial.
Macronutrient sources
Protein
As already mentioned, healthy sources for protein are eggs, legumes, whole-weat cereals, nuts and seeds, meat and fish as well as low-fat dairy products.
Fats
Typicall healthy sources for fat are all kind of nuts and seeds as well as avocados, eggs, fish and oils like olive or coconut oil.
Carbohydrates
You can cover your carbohydrate requirements with a mixture of pulses and whole grains as well as vegetables and fruit.
Macronutrients and special diets
Vegetarians and vegans
Vegetarians do not have meat and fish as a source of protein and omega-3. However, there are plenty of ways (mentioned above) to meet your protein requirements without these two foods. Vegetarians should only tend to supplement omega-3.
For vegans, whole grains, pulses, nuts and seeds serve as the primary source of protein. Tofu, tempeh and seitan in particular are delicious vegan protein sources with a high biological value.
If these foods are consumed regularly, vegans also have no problem meeting their protein requirements.
Low-carb and high-fat diets
As we have seen, carbohydrates are the only macronutrient that is not essential. If we only consume small amounts of carbohydrates over a period of one to two weeks, our body switches to ketosis and now uses fats (“ketone bodies”) as its primary source of energy.
In diets such as the low-carb diet, the omitted carbohydrates can simply be replaced by one part protein and one part fat.
Controlling macronutrient intake
To reduce your sugar consumption, you can simply look at the information on the back of the packaging. The sugar content is always indicated here
However, unhealthy carbohydrates in the form of white flour are not so easily declared. Here you need to take a look at the list of ingredients.
If the food consists largely of white flour or starch, it tends to be unhealthy. However, you can usually tell whether a food contains a lot of white flour or not. Pastries, pizza, pasta, light rolls or toast are usually made from wheat flour.
Conclusion
If you want to know how to put the knowledge gained from this article into practice, you might find this article helpful, in which we introduce you to the basic foods of a healthy diet.
What are macronutrients?
Macronutrients are essential nutrients that the body needs in larger quantities, including proteins, carbohydrates and fats.
Why are macronutrients important?
Macronutrients provide energy for the body and play a crucial role in various biological functions, including tissue and muscle building.
What is the difference between macronutrients and micronutrients?
Macronutrients provide us energy while micronutrients such as vitamins and minerals play other important roles in our body.
What is the function of proteins
Proteins serve as building blocks for cells, enzymes and hormones. They are also responsible for building and repairing tissues in the body.
We would be delighted to receive your comments on your personal opinion on the topic of “what are macronutrients”
