What is a Macronutrient?
March 21, 2022 | Health
Not to worry! There is almost nothing complex about this article, it’s a perfect small insight for you to briskly read while you sip your morning coffee.
Now, you’ve probably heard of the 2 words ‘Calorie’ and ‘Macronutrient’, but are you aware of their primary roles in your body? If the answer to that is no, read on! If the answer is yes, read on anyway! You might just learn something new.
To begin with, the simple Calorie (kcal).
Calories are found in all food and most drinks. They are what give us the ability to walk, talk, dance, sing, think, digest, and keep on keeping on. Without them, you’d be like a cell phone on 0% battery. However, eat too many of them and your body does something very smart; it stores them. It stores them because way back in the day when supermarkets and restaurants didn’t exist, the average human may not have had the opportunity to eat for 2 or 3 days. This is where that stored energy would have come in very handy! However, nowadays, we still store the energy, without the real fear of not eating for a few days.
In a nutshell, this is what happens if you eat too many Calories – you store them as body
fat. Thunder thighs, wobbly bellies, love handles, and bingo wings are all just stored energy ready for you to use when needed. Like a camel’s hump in the desert.
Moving on to the Macronutrient (macro).
Macronutrients are the nutrients that our bodies need in larger quantities to function correctly. Carbohydrates, Fat, and Protein are all macronutrients – and just like your body does, we’re going to break them down.
Carbohydrates (Carbs) are sugar molecules and are the most easily digested macronutrient (over fat and protein) and are therefore the main source of fuel for your body throughout the day. Your body breaks down carbs into glucose (or blood sugar) which is then either stored for later use, or used immediately in your body’s cells, tissues and organs.
There’s no reason to consider cutting this macronutrient from your diet (despite the numerous fad diets that involve cutting carbs). However, there are ‘better’ options and ‘worse’ options that you need to keep an eye on. ‘Better carbs’ (Lower GI – generally healthy) are found in whole-grain foods, fruits, seeds, and vegetables; whereas ‘worse carbs’ (Higher GI – generally unhealthy) are found in cakes, cookies, and sodas.
Below, you’ll find a list of those ‘better carb’ options, make this list your new best friend.
Better Carbs:
Whole-grain Bread
Whole-grain Pasta
Brown Rice
Whole-grain Crackers
Whole-grain Tortillas
Oatmeal
Quinoa
Barley
Millet
Bulgur Wheat
Wild Rice
Lentils
Chickpeas
Beans (kidney, black, white)
Unsweetened Almond Milk
Unsweetened Rice Milk
Unsweetened Coconut Milk
Kale
Tomatoes
Collard greens
Spinach
Peas
Brussels sprouts
Broccoli
Mushrooms (any)
Snow Peas
String Beans
Cabbage
Edamame
Bok Choy*
Asparagus
Artichokes
Summer and Winter Squash
Snow peas
Peppers
Okra
Radishes
Carrots
Cauliflower
Eggplant
Beets
Celery*
Cucumbers*
Lettuce*
Onions
Yams
Sweet Potato
Corn on the cob
Strawberries
Blueberries
Blackberries
Raspberries
Cherries
Banana
Cantaloupe
Grapefruit
Grapes
Kiwifruit
Apple
Pear
Nectarine
Peach
Apricots
Pineapple
Orange
Tangerine
Mandarin
Watermelon
Papaya
Mango
* = You can eat as much as you like!
Fat is SO important to survival. In fact, it’s absolutely necessary. The stigma that ‘fat makes you fat’ should be thrown in the trash (along with many other fads that exist in the health and fitness
realm). Without this ester of fatty acids, some essential vitamins (fat-soluble vitamins A, D, E, and K) cannot function. Healthy hormonal function, optimized brain development, strong bones, and even good quality sleep are only possible with the presence of dietary fat. However, like carbs, there are ‘better’ options and ‘worse’ options.
The ‘better fats’ (monounsaturated and polyunsaturated fat) help stabilize your level of
cholesterol, as well as help reduce the overall risk of cardiovascular disease.
The ‘worse fats’ (trans unsaturated) do the opposite and raise your LDL cholesterol (not good at all) and increase your risk of cardiovascular disease (also not good at all). Some examples of where these bad fats will be hiding are cookies, cakes, pastries, and doughnuts (a shame they taste so good!).
Saturated fats (found in butter, red meat, and coconut oil) receive a lot of bad press because
they were once known to potentially raise levels of LDL cholesterol which could consequently increase the overall risk of cardiovascular disease. However, many recent reputable studies have shown that there is no experimental evidence to suggest that saturated fat is linked to heart disease. As new information about saturated fat is always being discovered, it’s best to keep an eye on your total intake of saturated fats.
Below, you’ll find a helpful list that you can print out and stick on your fridge!
Better Fats:
Hummus
Extra-Virgin Olive Oil
Sesame Oil
Flaxseed Oil
Avocado Oil
Canola Oil (for cooking)
Grapeseed Oil (for cooking)
Sunflower Oil
Feta Cheese (in moderation)
Goats Cheese (in moderation)
Mozzarella Cheese (in moderation)
Avocado
Almonds
Walnuts
Cashew Nuts
Pecan Nuts
Pistachios
Coconut
Chia Seeds
Pumpkin Seeds
Sunflower Seeds
Flax Seeds
Sesame Seeds
Peanuts
Protein! Our favorite of the three macronutrients, and the tastiest of them all! With a combination of amino acids and peptide bonds, the main function of protein is to repair damaged tissues in the body… muscle building! It also plays a huge role in hormone regulation, organ function, and overall body maintenance. Protein also fuels fat loss! It encourages a boost in metabolism and requires more Calories to break down than when eating carbs and fat.
You burn more Calories by eating protein!
If you want to get physically stronger, you’re going to have to get involved with protein. In fact, like fat, protein is essential for survival! So be sure not to go without. When it comes to ‘better’ or ‘worse’ options, protein is often the exception. As a general rule, as long as the food remains unprocessed, higher-protein food is generally healthy. Keep away from hotdogs, bacon, and other processed meats. You can find our go-to protein list below.
Healthy Protein Options:
Sardines (fresh or canned in water)
Cod
Salmon
Halibut
Tuna
Shrimp
Skinless Chicken Breast
Skinless Turkey Breast
Extra-lean ground Chicken
Extra-lean ground Turkey
Crab
Venison
Lean Beef
Duck
Low-fat Milk
Soy Milk
Tofu
Quinoa
Seitan
Quorn
Tempeh
Eggs
Unsweetened, Low-fat Greek Yogurt
High-Quality Whey Protein Powder
Hemp Protein Powder
Pea Protein Powder
Rice Protein Powder
If you are one for Calorie counting and hitting your macros, it’s important to note the following conversions:
Every gram of carbohydrate contains 4 Calories
(Carbohydrate 1:4 Calories)
Every gram of fat contains 9 Calories
(Fat 1:9 Calories)
Every gram of protein contains 4 Calories
(Protein 1:4 Calories)
With this information, we hope you can venture out into the supermarket with more confidence when selecting the items to stock your pantry. Your meals will be healthier, more filling, and tastier as a result!