Have you ever been told to watch your intake of macro and micronutrients? Have you ever questioned what they are or why they are so important? Don’t worry; you will learn everything there is to know about your macro and micronutrients by the end of this article.
What are Macronutrients?
The foundation of your diet is made up of macronutrients. Macro means large, to fuel our bodies, we require a significant amount of macronutrients. They include carbohydrates, fat, and proteins. They are needed for energy supply, growth, metabolism, and other bodily activities.
Carbohydrates
Carbohydrates or carbs are primarily used by your body to produce energy. The body transforms foods containing carbs into glucose, the primary energy source for all cells, organs, and tissues. About 50-65% of our energy comes from carbs.
How much carbs to include in your diet is a question that many people struggle with, but keep in mind that the quality of carbs you consume is more essential than the quantity.
Carbs are further divided into simple and complex carbohydrates.
Simple carbohydrates
A simple carbohydrate is a fundamental type of sugar that often has a sweet taste and breaks down quickly into glucose causing blood sugar levels to increase. Since these carbs lack fiber, vitamins, and minerals, they are referred to as “empty calories.” Because simple carbohydrates are quickly absorbed, they can contribute to weight gain, hinder weight loss, and cause diabetes and heart disease.
| Candy, white bread, sodas, dairy products, certain fruits, beer, and highly processed or refined foods. |
Complex carbohydrates
A complex carbohydrate contains several molecules of “simple carbohydrates” bonded together. As a result, it takes longer for the body to break it down into glucose. Complex carbs offer vitamins, minerals, fiber, and a variety of significant phytonutrients to support overall health.
| Bananas, lettuce, leafy greens, brown rice, carrots, tomatoes, and beans. |
Protein
Proteins are naturally occurring compounds that are needed in the body for development and repair as well as the construction of cells and tissues. Protein should account for 10-35% of total calories. There is a lot of protein in muscle tissue. They are vital in tissue healing, retaining lean muscle mass, and providing energy when carbs are unavailable.
As per the National Institute of Health, the Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight per day.
This need may differ from person to person based on age, the intensity of exercise, medical conditions, and health goals.
| Chicken, beef, fish, eggs, soy, nuts, legumes and whey protein. |
Fats
Fats are concentrated sources of energy that are necessary for the body to use as an energy store, as well as critical nutrients for the body to use in cell development and other bodily functions. Your body’s fatty tissue serves to protect your organs. Fats should account for about 20-35% of total calories.
Fats are further divided into saturated, unsaturated, and trans fats.
Saturated fat
Saturated fats are fat found in some food that increases bad cholesterol levels in the blood, which can lead to heart and blood vessel issues. Having less than 10% of the total calories from saturated fats is recommended.
| Cheese, ice cream, chocolate, cakes, butter, ghee, cream, and biscuits. |
Unsaturated fat
Unsaturated fats, sometimes known as “good fat,” actually reduce blood cholesterol levels rather than raising bad cholesterol levels. It is also required for tissue formation and other bodily activities. Even if it is loaded with health benefits, eating a lot of it will make you gain weight since it is fattening and contains a lot of calories.
| Fish oil, olive oil, nuts, avocados, fatty fish, dark chocolate, and flax seeds. |
Trans fat
The worst kind of fat to consume is trans fat. Trans fat is a type of fat that has undergone a man-made procedure to make it suitable for frying and to extend the shelf life of goods. It increases the bad cholesterol level in the blood while decreasing the good cholesterol level. Trans fat consumption also causes heart disease and other serious illnesses.
| Fried fast foods, fried chicken, nondairy coffee creamers, and commercial baked goods like cakes and cookies. |
Macronutrients as Calories
| 1 gram Carbohydrates | 4 calories |
| 1 gram Protein | 4 calories |
| 1 gram Fat | 9 calories |
Why macronutrients are important
While attempting to lose, gain, or maintain weight, macronutrient counting is essential because it has an impact on how full you feel after a meal and if you are consuming all the nutrients you require. It also reveals any dietary imbalances you could be having right now. Knowing your macros will help you plan your diet and may allow you to moderate your choices somewhat rather than completely avoid certain food groups.
Macro Splits
Planning a macro split might vary depending on factors including age, activity intensity, medical issues, and health goals.
Macro split Calculator – Click here