What in the world are macros, what do they do, and which foods contain them?
According to dictionary.com macro is defined as anything very large in scale, scope, or capability. When used in the context of food, macro is the abbreviated version of macronutrient.
There are three types of macronutrients: protein, carbohydrates, and fats. These three macros are required in large amounts by the body in order to function properly and maintain health.
Protein (1g of protein = 4 calories)
Protein is broken down by the body into amino acids and used to repair and build muscle, make enzymes and hormones, and contribute to many other important functions. There are nine essential amino acids that we must get from food, because our bodies cannot make them.
We obtain these essential amino acids through complete protein sources such as high quality animal proteins like humanely raised chicken, grass-fed beef, and wild caught seafood. If you don’t eat meat it is still possible to get all essential amino acids you just need to be sure you are eating a variety of vegetables and plant based proteins throughout day like beans, lentils, nuts and seeds.
Carbohydrate (1g of carbs = 4 calories)
There are three main types of carbs:
1. Sugar – individual sugar molecules that are easily absorbed and used for quick energy
2. Starch – larger chain of sugar molecules that take longer for the body to digest as opposed to simple sugar.
3. Fiber – cannot be digested by the body
All carbs except fiber are broken down into glucose to provide the body with quick energy.
Simple carbohydrates consist of one or two sugar molecules strung together. Common examples of simple carbohydrates include table sugar, honey, agave, brown sugar, candy, cookies, etc. Some simple carbs (aka sugars) occur naturally in fruit, milk, and yogurt.
Complex carbohydrates consist of multiple sugar molecules strung together along with fiber. Complex carbs are found in found green vegetables, beans, lentils, whole grains (rice, bread, pasta, oatmeal, quinoa, etc.), starchy vegetables like potatoes, corn, peas, and pumpkin.
It is important to note that not all simple carbs are “bad”, and not all complex carbs are “good”! When consuming carbohydrates, it is best to stick with the “whole foods philosophy.” Eat whole foods that have been minimally processed like fruits, vegetables, beans, etc.
Fat (1g of Fat = 9 calories)
In the past, we were told to avoid fats for various health reasons, but recently healthy fats have started to regain their place at the table. There are many benefits to incorporating fats into your diet, including aiding in the absorption of the fat-soluble vitamins A, E, D, and K.
There are two main types of fats determined by their chemical structure: saturated and unsaturated. For many years, saturated fat has been labeled the “enemy,” but new research has debunked this myth. Instead, evidence suggests that it’s sugar we should be concerned about. Saturated fats are solid at room temperature and found in coconut oil, palm oil, animal fats, butter, bacon, lard, and cheese.
Unsaturated fats are typically liquid at room temperature. Two main types of unsaturated fat include:
1. Polyunsaturated fats found in nuts, seeds, vegetable oils like corn and sunflower.
2. Monounsaturated fats found in olive oil, nuts, seeds, canola oil, avocados
Note that when consuming unsaturated fat, specifically polyunsaturated fat, it is best to choose options high in omega 3s (chia seeds, flax seeds, fatty fish, grass-fed meat) and limit omega 6 options (sunflower, safflower, corn, soybean oil, conventionally raised meat). These omega 6 sources are abundant in our food supply especially in processed and packaged foods. The ideal consumption of omega 3s to omega 6s is a 1:1 ratio. So, it’s not that omega 6s are bad, we just need limit consumption and focus on getting more omega 3s.
Now trans fats are a different story. These are found in foods labeled as hydrogenated oils and partially hydrogenated oils, and research shows that they should be avoided completely.
The amount of each macro needed varies from person to person depending on your age, weight, gender, activity level, health status, goals, to name a few.
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Mawer, R. (2016, July 5). Healthy Eating – A Detailed Guide for Beginners. Retrieved July 19, 2017, from https://authoritynutrition.com/healthy-eating-for-beginners/
Bell, B. (2016, November 23). Carbohydrate Facts: Simple = Bad, Complex = Good? Retrieved July 20, 2017, from https://authoritynutrition.com/simple-vs-complex-carbs/