Macronutrients

What Are Macronutrients and Why Do People Keep Talking About Them? | Discover Magazine.

[Audio] Macronutrients are the basis on which the body builds itself and gets energy. They provide energy and are needed in large quantities for the body to properly function. There are three macronutrients that the body uses, those being carbohydrates, proteins and fats. Each one of these nutrients are important to the body and its functon..

[Audio] Carbs are the main energy source for the body. All carbs are broken down into glucose for the body to use as energy. There are 2 types of carbohydrates, simple and complex. All carbs contain 4 calories per gram..

[Audio] Simple carbohydrates are the sugars that you may find in various processed foods such as candy, soda, cereal, and other similar foods. These may also be referred to as refined carbs. These carbs are much easier to break down which makes them less filling and in some cases induces hunger. These carbs should only be consumed in small amounts as they may raise LDL cholesterol or lower HDL cholesterol. Fruits can fall under this category, however, due to the other vitamins, phytochemicals, and fibers in them they are the time needed to break them down is longer..

[Audio] Complex Carbohydrates are carbs that contain more nutrients and fiber. This makes them harder to digest which makes you stay fuller for longer and resist eating more. Complex Carbs are an ideal choice for those struggling with type 2 diabetes. The 2 main types of complex carbs are starch and fiber. Starch and fiber have similar roles in providing vitamins and minerals and keeping blood sugar levels stable. However, fiber cannot be digested by the body, since it cannot be digested by the body, fiber passes right through the intestines and aids in stimulating digestion. Both aid in regulating blood sugar and cholesterol level and it is recommended that an adult consumes 25 to 30 grams of fiber a day..

[Audio] Protein is used by your body to grow and repair cells. Protein is found in a wide range of foods and it is important for the body to get enough protein every day. They are made up of amino acids and are used to make muscle, bone, enzymes, and hormones. They contain 4 calories per gram and proteins can be used as a energy source at times..

[Audio] Amino acids are the building blocks of the body and are used in every process of the body. They are the result of the broken-down proteins from food that are then used to form new proteins for the body. There are many functions of amino acids, but mainly they break down food, grow the body, and repair body tissue. There are 2 types of amino acids: Essential amino acids and non-essential amino acids. Essential amino acids are amino acids that must be eaten in someone's diet. The body cannot produce these amino acids. Non-essential amino acids are amino acids that do not need to come from someone's diet as they can be formed by the body. There are also conditionally essential amino acids, which are amino acids that are only essential under certain conditions, such as illness or chronic disease..

[Audio] Fats tend to be frowned upon in modern society, but they are essential for a healthy body. Fat is used for long-term energy, keeping skin and hair healthy, and keeping the body warm. They also help absorb fat-soluble vitamins such as vitamins A, D, E, and K. Fats are 9 calories per gram, much higher than the other two macronutrients. There are 3 types of fats: unsaturated fats, saturated fats, and trans fats..

[Audio] Unsaturated fats are beneficial to the body and improve health. Increased intake of unsaturated fats is beneficial in reducing LDL cholesterol, increasing HDL cholesterol, and decreasing the risk of heart disease. Omega-3 fats are an important type of polyunsaturated fat. Higher levels of omega-3 fats in the blood are associated with a lower risk of premature death. Most people don't eat enough healthful unsaturated fats. The American Heart Association suggests that 8-10 percent of daily calories should come from polyunsaturated fats, and there is evidence that eating more polyunsaturated fat—up to 15 percent of daily calories—in place of saturated fat can lower heart disease risk..

[Audio] Saturated fats are unhealthy fats that should not be consumed in excess amounts. These fats will increase LDL cholesterol. It is recommended to have less than 7% of daily calories be saturated fats. However, studies have shown that just lowering the amount of saturated fats in a diet will not decrease the risk of heart disease, especially if the saturated fats are replaced by refined carbohydrates. The best way to reduce the risk of heart disease is to limit saturated fats and refined carbs..

[Audio] Hydrogenation is the process used to make trans fats by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst. This is what makes fried foods at fast food restaurants. Trans fats are the worst type of fat for the heart, blood vessels, and rest of the body because they: raise LDL and lower HDL. They also create inflammation and insulin resistance. Can have harmful health effects even in small amounts – for each additional 2 percent of calories from trans fat consumed daily, the risk of coronary heart disease increases by 23 percent..

[Audio] The key to having a healthy body is to have a balance of your macronutrients. For your diet, you want to have carbohydrates be the majority of your diet with an emphasis on eating complex carbs. With the majority of your diet being carbs you can balance how much of fats and proteins you want based on personal experience and preference..

[Audio] The importance of making sure you have your macronutrient needs met and not in excess or lack of macronutrients. Undernutrition of macronutrients is dangerous as the lack of macronutrients completely begins to break down the body. Overnutrition while dangerous is less dangerous that undernutrition..

Apple with measuring tape. Healthy Diet Healthy Body.

Physical Activity and Nutrition. Good nutrition is pivotal to fitness goals Maintain fitness and health Carbohydrates fuel the body for activity Good carbs provide stable energy for a workout Protein maintains muscle and assists in recovery Good fats have great effects on exercise and body composition Set macro goals Plan meals Check food labels Track food Be flexible.

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