by Megan Ostler MS, RDN
Nutrition is a science, but it doesn’t have to be complicated. A clear understanding of macronutrients—carbohydrates, proteins, and fats—can help you make informed choices about what you eat for optimal body function and health. Each macronutrient plays a unique role in your body, and all are essential to your overall well-being. Let’s dive into how these nutrients support your body’s needs and why they each deserve a place on your plate.
What Are Macronutrients?
Macronutrients, often shortened to “macros,” are nutrients that provide energy and are required in large amounts. They are vital because they fuel every process in your body, from the tiniest cellular reactions to physical movement. Our approach celebrates the balance of all three—carbohydrates, proteins, and fats—as each has irreplaceable functions in your body.
Carbohydrates: Fuel for Your Body and Brain
Carbohydrates are the body’s primary energy source, especially for the brain and nervous system, which rely almost exclusively on glucose (a simple sugar) for fuel. Here’s a closer look at why carbs are crucial:
Immediate Energy Source: Carbohydrates break down into glucose, which can be quickly used by your muscles and brain. They are particularly important during physical activity, as they help maintain energy levels.
Brain Function: The brain alone requires about 120 grams of glucose per day to function optimally. Low carbohydrate intake can impair cognitive function, leading to issues like mental fatigue and difficulty concentrating. While we can survive on less carbs it's an adaptive state and not idea for most humans.
Fiber: Fiber is a carbohydrate that we don't digest, but the microbes in our gut do (it's food for them). Fiber not only helps with GI regularity, heart health, and blood sugar management, it's also essential for our microbiome which has a role in many functions including a major role in our immunity.
Types of Carbohydrates: All carbs are made up of 3 sugar molecules (glucose, fructose, and galactose
Simple Carbohydrates: Are short chains of these sugar molecules. They are easy for the body to digest, providing quick energy. While they can cause blood sugar spikes if consumed alone, pairing them with fiber, protein, or fat helps to moderate this effect.
Complex Carbohydrates: Are longer chains of these 3 sugar molecules. They take a bit longer to digest, often include fiber and are found in foods like whole grains, legumes, nuts, seeds, fruits, and vegetables. These are broken down more slowly, providing sustained energy and supporting stable blood sugar levels.
Why You Need Carbohydrates: Carbohydrates provide 4 calories per gram and should generally make up about 45-65% of your daily intake, depending on individual needs and activity levels. This makes sense when you think of all the food sources they are in: fruits, veggies, legumes, nuts, seeds, whole grains, and dairy. They are essential not just for physical energy but for mental clarity and overall vitality.
Proteins: Building Blocks of Life
Protein is often thought of as a muscle-building nutrient, but its functions go far beyond muscle maintenance. Proteins are made of amino acids, which are vital for almost every structural and functional component in your body.
Repair and Growth: Proteins help repair tissues and are essential for growth, particularly during times of physical recovery or stress. They’re crucial for everyone, not just athletes.
Enzyme and Hormone Production: Proteins support the production of enzymes (which regulate biochemical reactions) and hormones (which send signals throughout the body), playing a fundamental role in metabolism and mood regulation.
Immune Function: Certain proteins, like antibodies, are essential to the immune system, helping to defend your body against pathogens and maintain resilience.
Types of Protein:
Proteins can be found in plant and animal sources and getting a good mix of sources of protein not only ensures you are getting enough of the essential amino acids, but also the supporting micronutrients found in those foods. Here is a list of high protein food options.
Why You Need Protein: Protein provides 4 calories per gram (the same amount as carbs). A balanced intake helps maintain muscle tissue, supports healing and immunity, and is crucial for overall cellular function. Aim to include a variety of protein sources to meet your body’s needs, particularly if you follow a plant-based diet.
Fats: Essential for Hormones, Cell Health, and Energy Storage
Fats have been misunderstood for decades, but they are a fundamental component of a healthy diet. Rather than avoiding fats, it’s about choosing the right kinds in the right amounts to support bodily functions.
Energy Reserve: Fat is the most calorie-dense macronutrient, providing 9 calories per gram, which makes it an efficient energy source. Unlike carbohydrates, fats are stored for long-term energy use, making them essential for endurance activities and sustained energy. They also don't require water for storage. Unlike carbohydrates that need about 3-4 grams of water for every 1 gram stored, fat is hydrophobic and doesn't store water with it, so it's lighter to store than carbs.
Hormone Production: Fats are critical for hormone production and balance. They play a role in creating steroid hormones, including estrogen and testosterone, which are essential for reproductive health, activity, and bone density to name a few.
Cell Structure and Function: Fats form the structural components of every cell membrane, making them crucial for cell function, nutrient absorption, and protection of internal organs.
Types of Fats:
Saturated Fats: Found in animal products and some tropical oils (like coconut and palm). In moderation, they play a role in cell function and hormone regulation. They can raise LDL cholesterl so the recommendation is to limit intake to 10%.
Unsaturated Fats: These include monounsaturated and polyunsaturated fats found in olive oil, nuts, seeds, and fatty fish. They support heart health and have anti-inflammatory properties.
Why You Need Fats: Fats provide essential fatty acids that the body can’t produce on its own, supporting everything from brain function to hormone regulation. Embrace sources of unsaturated fats, but remember that all types of fat, when consumed in moderation, play roles in a healthy diet.
A Balanced Perspective on Macros: No Need to Demonize or Restrict
Each macronutrient has a unique, irreplaceable role in your body’s function, health, and resilience. It’s not about cutting out carbs, fats, or proteins; it’s about understanding their roles and respecting the balance they bring. Here’s why all three macronutrients deserve a place in your diet:
Carbohydrates fuel your brain and provide immediate energy and provide fiber.
Proteins are the building blocks for muscle repair, immunity, and cellular function.
Fats support hormone production, cellular health, and long-term energy reserves.
Practical Tips for Balancing Macronutrients
Build a Balanced Plate: Aim to include all three macros in every meal. Think of a plate with a source of carbohydrates (like whole grains or starchy vegetables), protein (such as chicken, tofu, or beans), and fat (like avocado or olive oil).
Listen to Your Body: Your body’s needs may vary day to day. If you’re feeling low on energy, you may need more carbohydrates. If you’re recovering from a workout, you might need extra protein. Trust your body’s cues.
Focus on Quality, Not Restriction: Choose nutrient-dense foods within each macronutrient group. For example, opt for whole grains over refined grains, lean proteins, and heart-healthy fats.
Hydrate: While not a macronutrient, water is essential for digestion, nutrient absorption, and overall bodily functions. Aim for a steady intake throughout the day.
Conclusion: Embrace All Macronutrients for a Stronger, Healthier You
Rather than fearing any specific macronutrient, see each as a critical piece in the puzzle of holistic health and well-being. Your body is designed to thrive with a balanced intake of carbohydrates, proteins, and fats—honor it by giving it what it truly needs.
If you’re ready to prioritize your health and find support on this journey, join the Honor Your Body community! Our app and membership are designed to guide women like you through every stage, with access to nutrition support, tailored fitness programs, hormone management, mental health tools, expert guidance, and a supportive community. Together, we can stay strong, empowered, and connected.
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