"Carbs to go, protein to grow and fats for mojo"
Macronutrients also known as macros consist of carbohydrates, protein and fats. Each macronutrient plays a role in nourishing our bodies with what it needs to function. Let's go through each of them to have a thorough understanding of the types of foods that fall under each of those categories.
Carbohydrates
Carbohydrates are your body's preferred source of energy for the sole reason that it can be converted into glucose easily. Moreover, it can be stored as you can find it in your muscles, liver and bloodstream. Carbohydrates is the fuel for Aerobic and Anaerobic exercising. In fact, it is the only macro that provides energy for Anaerobic exercising. Carbohydrates are made up of units/molecules called saccharides. Carbohydrates are placed in categories based on the number of molecules. There are 3 types of carbohydrates, they are:
1. Simple carbohydrates (Sugar):
Simple carbohydrates are also referred to as sugar. Simple carbs are made of monosaccharides (1 sugar molecule) and disaccharides (2 sugar molecules). The quality of carbs consumed depends on the sources that they are coming from. It is of course evident that natural sources of carbs are the best to consume because they contain vitamins, antioxidants, phytochemicals, traces of amino acids and overall higher dietary value. Adversely, the continuous consumption of refined carbs can lead to depletion of some nutrients overtime.
Examples of unrefined simple carbs include fresh fruits, fresh juice, raw honey and maple syrup. Whereas, examples of refined simple carbs include biscuits, cakes, chocolate, fruit juice and soft drinks.
2. Complex carbohydrates (Starch):
Complex carbohydrates are also referred to as starch. Complex carbs are made of polysaccharides (many molecules of sugar joined together). Again, it is preferable that you consume unrefined carbs over refined carbs. Examples of unrefined complex carbs include vegetables, chickpeas, lentils, beans, brown rice and whole grains. On the other hand, examples of refined complex carbs include white rice, bread and pasta.
3. Non-Starch Polysaccharide (Fibre) :
NSP is an important part of our diet as it aids the transportation of food in the digestive tract to ease movement. However, it does not provide us with energy. There are 2 types of fibre called insoluble and soluble fibre. Insoluble fibre is found in the outer layer/ skins of plants such as fruits and vegetables. Whereas soluble fibre is found in the inner parts of plants such as broccoli, beans, citrus fruits and oats.
Protein
Protein is needed for growth and repair. It is not stored in the body. Protein is made of a chain of amino acids. There are a total of 20 amino acids. In fact, they are grouped into 2 groups they are:
Essential amino acids: They are 9 amino acids that the body does not produce. Thus they must be consumed as part of our diet.
Non essential amino acids: They are 11 amino acids that the body produces and is evident in most food. It is not always required as part of our diet. However, in certain circumstances certain populations may need to consume them to ensure good health.
There are 2 main types of protein they are:
1. Complete Protein:
They are food that contain all the 9 essential amino acids. Food with complete protein include eggs, meat, chicken, dairy, quinoa, soy foods and buckwheat.
2. Incomplete Protein:
They are food that are lacking one or more of the 9 essential amino acids. They are mostly plant based. Food with incomplete protein include vegetables, beans, lentils, nuts, rice, oats etc.
Fat
Fat is used is our bodies for insulation and cushioning. The body also uses fat as a source of energy when doing aerobic exercising. The unit for fat is fatty acid. Fats play a big role in determining cholesterol levels. There are 3 types of fats they are:
1. Saturated Fat
Saturated fat is solid at room temperature. It is important for our diet because it provides energy and enhances the immune system. Examples of saturated fat include meat, chicken, dairy, coconut oil and palm oil.
Trans fat are processed food that are artificially solid at room temperature. Consuming a lot of trans fats could result to type 2 diabetes, heart diseases and an increase in levels of LDL (bad cholesterol). Examples of trans fat include fries, burgers, nuggets and donuts.
2. Monounsaturated fat
Monounsaturated fat is liquid at room temperature. The benefits of consuming it includes lowering LDL (bad cholesterol) while maintaining HDL (good cholesterol). Examples of food with monounsaturated fat include olive oil, avocado and nut butter and nuts.
3. Polyunsaturated fat
Polyunsaturated fat is liquid at room temperature. The benefits of consuming it includes lowering LDL (bad cholesterol) and improving HDL (good cholesterol). Polyunsaturated fats are known for providing two essential fatty acids known as omega 3 and omega 6. In order to maintain great health they need to be consumed via food because the body does not supply them. Examples of food that have polyunsaturated fat include fatty fish, green vegetables, dairy, eggs and nuts.