Macronutrients are essential nutrients that the body requires in large quantities to provide energy and support various bodily functions. They are:
Carbohydrates— to provide energy for the body’s cells and organs.
Proteins—to build and repair tissues, hormones, and enzymes.
Fats—to provide energy, support hormone production, and absorb essential vitamins.
- Carbohydrates: Carbohydrates are built from subunits of monosaccharides, sugar compounds made up of carbon with water attached: Hydrated Carbon or Carbohydrate. Carbs, for short. By the way, all life forms contain carbon. You’ve heard the term Carbon-Dating. Figuring out how old fossils and prehistoric bones are, is done through Carbon-Dating.
Carbohydrates are the body’s preferred source of immediate energy. Carbohydrates also store energy and in the case of fiber, helps improve digestive health and cholesterol levels. And Carbohydrates are the the only energy source for the brain, the carbs being converted to glucose, a sugar, to feed the brain.
Glycogen is the storage form (in liver, muscles) of carbohydrate found in meat products, and seafood and grains and vegetables. These are called complex carbohydrates because they are long chains of sugar molecules and are digested more slowly than simple carbohydrates.
Complex carbohydrates release glucose into the bloodstream more gradually and provide a more stable source of energy over a longer period of time. On the Glycemic Index (GI) Scale, complex carbs are called Low-GI foods (-<50), like oatmeal and strawberries.
Simple carbohydrates, on the other hand, are short chains of sugar and break down rapidly, causing a large glucose spike. Simple carbs are High-GI foods (>70), like white bread, white rice, pastries, cakes, cookies, the tasty stuff.
There are four calories per gram of carbohydrate. A small paper clip weighs about a gram.
A big serving of pasta or rice is a lot of small paper clips at four calories a paper clip.
- Proteins: Proteins form the major structural component of muscle. Proteins also form the brain, nervous system, blood, skin, and hair. Proteins serve as the transport mechanism for vitamins, minerals, fats, and oxygen within the body and create antibodies that the body uses to fight infection.
Proteins are built from amino acids. There are about 20 different amino acids. An amino acid is the fundamental molecule that serves as the building block for proteins. Amino acids are classified as either Essential Amino Acids or Nonessential Amino Acids.
Our body produces most of the amino acids that make up protein. Those amino acids that are made by the body are called nonessential amino acids.
The amino acids that cannot be produced by the body are called essential amino acids. And because our bodies do not produce these amino acids, they must be consumed in the diet. So essential, because it’s essential that you consume various and nutritious foods.
Generally, animal products contain all the essential amino acids and are called Complete Proteins, whereas plant foods do not contain all the essential amino acids and are called incomplete proteins because they are low in one or more essential amino acids. Soy and Chia seeds are the exception.
Vegetarians can get complete proteins from eggs and dairy products and vegans can boost protein quality and get all the essential amino acids by eating soy and chia seeds and/or by combining complementary incomplete plant proteins like grains-legumes, or legumes-seeds, for example.
Like carbohydrates, there are four calories per gram of protein.
- Fats: Fats serve many functions in the body including insulation, cell structure, nerve transmission, vitamin absorption, and hormone production.
The body can produce fats on its own, but the body cannot produce two specific fats These two essential fats are omega-3 fatty acid and omega-6 fatty acid.
Omega-3 fatty acid reduces blood clotting, dilate blood vessels, and reduces inflammation. Omega-3 fatty acids can be found in egg yolk, avocado, flaxseed, walnuts and in cold -water fish and shellfish like salmon and shrimp.
Omega-6, is generally consumed in abundance, is found in flaxseed, eggs, walnuts, almonds, sunflower seeds and tofu to name a few examples. Omega-3 and Omega-6 are essential for maintaining normal blood circulation and in general have cardiovascular health benefits.
How many calories would you say are in a gram of fat?
There are nine calories per gram of fat.