According to research and studies by Mikael Fogelholm, Sigmund Anderssen, Ingibjörg Gunnarsdottir, and Marjaana Lahti-Koski in their article “Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations” supports several findings that the proportion of macronutrients in the diet is not important in the prevention of overweight, but rather the quality of the food that is consumed.
Keeping our bodies in good health is a duty. Otherwise we will not be able to keep our minds strong and clear.-Buda
In order to understand about macronutrients needed for a balanced nutrition, it is necessary to take into account the 3 main macronutrients: carbohydrates, protein and fats. These are responsible for giving the body energy. In this article we will give you all the information you need about macronutrients depending on the goal you want to achieve.
Carbohydrates perform a very important function such as providing energy for different body functions or physical activities. As stated earlier, it is the quality of the food we eat that matters, so not all carbohydrates are the same. So they are classified into:
Simple carbohydrates: such as white bread, white rice, pastries, sugary soft drinks and other foods which promote weight gain and break down rapidly into glucose.
Complex carbohydrates: such as whole grains, vegetables and fruits break down slowly so there is a greater sense of fullness and provide more health benefits. Researchers have found that complex carbohydrates decrease LDL cholesterol , triglycerides, and insulin levels significantly, as well as reduce the risk of developing type 2 diabetes.
Proteins are peptides formed by chains of amino acids that are released and absorbed in the intestine through digestion. They have an important role to play since they are in charge of producing metabolic and digestive enzymes, in order to replace worn out and damaged tissues. Similarly, thanks to their ability to be nitrogenous substances, they help in the growth and repair of body tissues. Some of these amino acids are synthesized by the body from other amino acids. These are known as essential amino acids, there are eight of them and they are only obtained through food: tryptophan, lysine, methionine, threonine, phenylalanine, leucine, isoleucine, valine and histidine. Protein has several functions in the human body. Amino acids are divided into three categories: essential, semi-essential and non-essential. The human body is not capable of producing them, so one must be sure to include them in the daily diet. Several studies recommend obtaining proteins from the different sources that we can find below.
Fish: Fish provides heart-healthy omega-3 fatty acids.
Poultry: Most saturated fat can be removed by removing the skin.
Beans: Contain more protein than any other vegetable protein. Plus, they are loaded with fiber that helps you feel full for a long time.
Whole grains: One slice of whole grain bread can provide 3 grams of protein, plus they contain a significant amount of fiber.
Mushrooms: Including them in the diet can provide 4.25 g of protein per 100 g of mushrooms.
Peanuts: A 100 g portion provides around 24 g of protein. Therefore, it is one of the best sources of protein for nuts.
Lentils: They contain more protein than beans or chickpeas, and also more than other animal products.
Fats are a source of essential fatty acids and are therefore the energy nutrient by excellence, as they provide 9 kcal per gram and become the macronutrient with the highest energy contribution per gram of weight. This group consists of triglycerides, phospholipids and cholesterol.
According to studies, what should be done is to limit the consumption of saturated fats found in red meat, and trans fats or hydrogenated oils found in processed foods. Monounsaturated fat is considered a healthy fat without any harmful effect on the body. It provides protection against heart disease. One of the best options for consuming monounsaturated fats is olive oil. Another form of healthy fat is polyunsaturated fat, which provides all the fatty acids needed for healthy skin and assists in the development of body cells. A great source of healthy fats that can be included in the diet are: raw almonds, nuts, fish, olive oil, flaxseed and peanut butter.