Carbohydrates, Protein and Fats

Macronutrients: Carbohydrates, Proteins, and Fats, are the cornerstone of nutrition, providing the energy and fundamental building blocks our bodies need to function and thrive.

“Prima Caju“ bowl with balanced Carbohydrates, Protein and Fats

In my previous post Digestive system: Full circle from mouth to body cells, I covered our digestion, which makes sure that food is broken down mechanically and chemically so it can be absorbed and distributed to be utilised by your cells.

In this post I want to focus on these three macronutrients, which each play a pivotal role in maintaining health. A balanced diet typically includes a mix of all three, tailored to an individual's specific health needs, lifestyle, and dietary preferences. Understanding these macronutrients is key to making informed choices about nutrition and health.

Carbohydrates

Carbohydrates have gotten a negative reputation, often due to misconceptions, generalisations, and the rise of certain diet trends - however, they are really important and the preferred source of energy by our body, as it’s a much simpler process to convert into energy, compared to proteins and fats.

Carbohydrates include starches (bread, pasta, etc.), cellulose (plant fibre) and sugars, consumed in the diet and broken down into simpler sugars like glucose through the digestive process. This breakdown begins in the mouth with salivary amylase and continues in the small intestine. The simple sugars are then absorbed into the bloodstream, transported to cells and converted to energy used by the various body systems (like muscles).

There is a vast difference in nutritional value between complex carbohydrates, like whole grains and vegetables, and simple, refined carbs. However, public perception often lumps all carbs together as equally detrimental and the bad reputation is really a result of a combination of factors, including their presence in unhealthy processed foods, misunderstandings about their effects on health, diet trends, and oversimplified health narratives - so let’s break that down and have a closer look...

Carbohydrates are divided into two main types: simple and complex.

Simple Carbohydrates: The "Quick Energy" Snacks

Imagine simple carbohydrates as quick snacks or fast food. They are like small, easy-to-digest packages of energy. When you eat foods with simple carbohydrates, such as a candy bar or white bread, your body breaks them down quickly and absorbs them rapidly. This gives you a fast but short-lived energy boost, like a sprinter running a quick race. However, this speedy energy can lead to a sudden drop in energy levels soon after, which is often why you might feel a sudden slump after eating sugary snacks.

It's like a quick flame – it burns out fast and leads to...

...blood sugar spikes, causing your body to respond by releasing insulin to bring these levels down, which sometimes leads to a rapid drop in energy, often referred to as a 'sugar crash'.

...short-term satisfaction, making you feel hungry again soon after eating, leading to more frequent eating or snacking.

...long-term health effects, can contribute to weight gain, and over time increase the risk of health issues like type 2 diabetes and heart disease, when regularly consuming high amounts of simple carbohydrates, especially added sugars.

Complex Carbohydrates: The "Slow and Steady" Meals

Now, think of complex carbohydrates as a complete, wholesome meal. These are found in foods like whole grains, vegetables, and legumes. They are like big boxes that take more time and effort for your body to unpack. This is because complex carbs are made up of longer chains of sugar molecules, which your body takes longer to break down. Eating them provides a slow and steady release of energy, like a marathon runner pacing themselves for a long race. This not only keeps your energy levels more stable over time but also keeps you feeling full longer, helping to manage hunger and avoid overeating.

They provide a more gradual and sustained energy release, like a slow-burning log on a fire, which results in...

...stable blood sugar levels, due to slower digestion, avoiding the sharp spikes and crashes associated with simple carbs.

...increased satiety, as complex carbs are often high in fibre, which not only helps with digestion but also keeps you feeling full longer. This can help in controlling appetite and supporting weight management.

...health benefits, including a lower risk of chronic diseases like heart disease and type 2 diabetes. The fibre content also promotes a healthy digestive system and can aid in cholesterol management.

Tip: Swap your white bread (simple carbohydrates) to whole meal sourdough bread, and if you want to get the most out of it, try to bake your own Sourdough bread, which is not just of a better quality, but gives you the added health benefit of creating your own food. It’s good for the soul ;-)

Proteins

Proteins support metabolic rate, aid weight management and are the building blocks of life, essential for growth, repair, and maintenance of all body tissues. They're not just used for muscle building and repair, but to make many crucial biological molecules, like enzymes that aid in digestion and hormones regulating body processes, and they are essential for almost every bodily function, including maintaining healthy skin, hair, and nails, and supporting the immune system.

Looking at this impressive list, it shows how crucial Proteins are and therefore we must pay attention to adequate daily intake of Proteins with our nutrition. Reference values (g protein/kg body weight per day) are recommended as follows: infants < 4 months: 2.5-1.4, children: 1.3-0.8, adults < 65 years: 0.8, adults > 65 years: 1.0.

Proteins are abundant in both animal products (like meat and dairy) and plant-based sources (such as pulses, nuts and seeds). The versatility of protein sources makes it an integral component of various dietary patterns, from omnivorous to vegan lifestyles.

Animal-Based Proteins

Animal proteins contain all nine essential amino acids necessary for the body's needs, which makes them a complete protein source. The body absorbs and utilises animal proteins more efficiently than most plant proteins, and animal sources often provide other vital nutrients like vitamin B12, iron, and zinc, which are more readily available and absorbed from animal sources.

While this is all very positive, there are of course also negative aspects related to animal-based protein. Some animal proteins, especially red and processed meats, are high in saturated fats and cholesterol, which can impact heart health, increase the risk of cardiovascular diseases and can lead to inflammation in our body. And there is of course the environmental impact, as producing animal-based proteins generally requires more resources and has a larger environmental footprint compared to plant-based proteins. Lastly there are growing issues around animal welfare and ethical considerations, which are significant reasons why more and more people choose to limit or avoid animal proteins.

Plant-Based Proteins

Plant-based proteins are typically free of saturated fats (except coconut and palm oil), which is beneficial for heart health. They provide dietary fibre and a range of beneficial compounds (like antioxidants and phytonutrients) that support overall health. And lastly, producing plant-based proteins typically has a lower environmental impact compared to animal-based proteins.

Again, there are always to sides to a coin, so here is the other side...

Most plant proteins, with some exceptions (like quinoa, buckwheat and soy), are incomplete, meaning they lack one or more essential amino acids. However, this can be mitigated by consuming a variety of plant proteins which is something that I’ll focus on a lot with recipes in future posts.

On top of being incomplete, some plant proteins are not as efficiently absorbed as animal proteins, which might require higher intake to meet protein needs. Strict plant-based diets might require careful planning to avoid deficiencies in nutrients like vitamin B12, iron, and calcium, typically abundant in animal products.

Fats

That brings us to the third and last macronutrient - Fats, often misunderstood and misrepresented, are vital for numerous bodily functions. They are necessary for the absorption of fat-soluble vitamins (A, D, E, and K), provide a concentrated source of energy, and are crucial for brain health. Dietary fats come in different forms: saturated, unsaturated (including mono- and polyunsaturated), and trans fats. Unsaturated fats, found in foods like avocados, nuts, and olive oil, are beneficial for heart health, while trans fats are generally considered harmful.

Fats provide essential fatty acids that the body cannot produce on its own. Understanding the different types of fats and their impact on health, such as the role of omega-3 fatty acids in heart health and brain function, is crucial for preventing chronic diseases.

Unsaturated Fats: “clean-burning” fuel for your body

Includes monounsaturated fats, found in olive oil, avocados, and certain nuts like almonds, and polyunsaturated fats, found in sunflower oil, corn oil, flaxseeds, and fatty fish like salmon (which also contain omega-3 fatty acids, a type of polyunsaturated fat).

These fats can improve blood cholesterol levels, reducing the risk of heart disease.

Omega-3 Fatty Acids are essential for brain function and cell growth, they have anti-inflammatory properties and can lower the risk of heart disease.

Think of unsaturated fats as high-quality, clean-burning fuel for your body, supporting heart health and providing essential nutrients.

Saturated Fats: “lower-quality” fuel

Found in animal products like red meat, butter, cheese, and some plant-based sources like coconut oil and palm oil, saturated fats can raise the level of LDL (low-density lipoprotein) cholesterol in the blood, often referred to as 'bad' cholesterol, when intake is too high. It's generally advised to limit saturated fat intake in favour of healthier unsaturated fats.

Saturated fats are like a lower-quality fuel; not the best for your heart if used in large amounts.

Trans Fats: “lowest quality, harmful“ fuel

Occur naturally in small amounts in some animal products, but the main concern is artificial trans fats found in partially hydrogenated oils, used in some margarines, snack foods, and packaged baked goods.

Trans fats should be avoided as much as possible, as they increase LDL cholesterol and decrease HDL (high-density lipoprotein) cholesterol, known as 'good' cholesterol, significantly increasing the risk of heart disease more than any other type of fat.

Trans fats are the lowest quality, harmful fuel that should be avoided as it can clog the system (heart and arteries).

Cholesterol

We can’t talk about fats and not talk about cholesterol, right?

Cholesterol has long been the "elephant in the room" in discussions about dietary fats and heart health. This has significantly influenced the rise of low-fat diet trends, often overshadowing the nuances of how different types of fats affect our health.

In the late 20th century, public health guidelines began advocating low-fat diets to combat heart disease. The idea was straightforward: reduce fat intake, particularly saturated fats, to lower cholesterol and thus reduce heart disease risk.

However, this movement painted all fats with the same brush, ignoring the differences between saturated, unsaturated, and trans fats.

Recent research has brought a more nuanced understanding of cholesterol and fats. It's now known that dietary cholesterol (cholesterol in food) has less impact on blood cholesterol levels than previously thought. Heart health is influenced by a range of factors, including inflammation and triglyceride levels, not just cholesterol.

Cholesterol is actually a vital substance, necessary for building cell membranes, producing hormones, and making vitamin D. It's produced by the liver and also obtained from certain foods.

There's growing recognition that overall dietary patterns, rather than single nutrients, are more important for health, and that diets rich in fruits, vegetables, whole grains, and healthy fats are encouraged.

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Thank you for reading this rather long post.

While developing an understanding of macro (Carbohydrates, Proteins, and Fats) & micro (Vitamins, and Minerals) nutrients has really helped me in my relationship between food and my health, it is rather dry and theoretical - so it’s time to switch things up and apply theory in practice.

There is a ton of my study that I haven’t shared so far, but I’ve made it across the river of theory, with fourteen “How the body works“ lectures (covering each of the body systems, as well as the topic of cancer) as well as twelve “Nutrition for Everyday Living“ lectures (covering the foundations of naturopathic nutrition).

In early January I started with the practical part of the Natural Chef training, covering Natural Chef Fundamentals (incl. Menu Development: recipe writing & costing), Chef Techniques – Knife Skills & Photography, Stock, Sauces & Dressings and Recipe Creation, Food, Food Techniques, Food Therapeutics and finally Business Planning - all of what I want to write & share more about!

If there is something specific that you’d be interested around this area, please let me know in the comments.

Enjoy your food!
Michael