The macronutrients are foods used and required every day by the body in relatively large quantities. The proteins, the fats and the carbohydrates are three macronutrients.Our body also requires smaller amounts of micronutrients, including vitamins and minerals. Yet macronutrients provide the body with calories (energy), cell production, immune function and overall repair. For optimal health and wellness, it is important to combine macronutrients. Do use macro meal planner in order to make sure the quality intake of carbohydrates and proteins on daily basis.
The Macronutrients You Need
Each of the three primary macronutrients has a significant effect on the body. You need to know the important role each one plays in the body in order to understand which macronutrient you need and how to manage the macro consumption in your daily diet read through this article.
1. Carbohydrates
The body’s preferred source of energy are the carbs or carbohydrates. The carbs can be transformed more quickly into instantly usable energy for the body than fat or protein can be processed into combustible. Your brain, muscles, and cells in your body need to function with carbohydrates.
The food is converted into bloodstream blood sugar when you consume carbohydrates. The sugars (glucose) are either used for food directly or processed for use in the cells of the body.
Types of Carbohydrates
Simple Carbohydrates
Only one or two sugar units are composed of simple carbohydrates termed as monosaccharide and disaccharide respectively, and it can be incorporated into simpler substances relatively quickly in the body. Simple carbohydrates impact blood sugars easily and fleetingly. Blood sugar (and energy) usually increase rapidly and decrease after simple carbohydrates.
Complex Carbohydrates
Complex carbohydrates are comprised of long strings of sugars (polysaccharides and oligosaccharides), that require longer to break away for use in the body. The effect of complex carbs on blood glucose levels is steadier.
In order to maintain a safe digestive system and cholesterol levels, complex carbohydrates, particularly fibers, can also provide energy for the body. Examples include starchy foods (bread, cereal and pasta), potatoes and rice as high as carbohydrates. Carbohydrates are also provided by fruits, vegetables and dairy products.
It is frequently suggested that 45 to 65% of our daily intake of caloric requirements should be carbohydrate. Nevertheless, certain people follow reduced-carbohydrate diets to treat a medical condition or for weight loss.
2. Protein
Protein provides the body with Amino acids which are building blocks for heart, nervous system, blood, skin and hair, as well as other main components. Protein is also used for the transportation of oxygen and other nutrients.
Eleven amino acids or building blocks are produced by the body itself. Nevertheless, there are 9 amino acids you have to eat in your daily diet because the body cannot produce them. These amino acids could be consumed with various types of protein.
Types of Proteins
Complete Proteins
Complete proteins provide adequate quantities of all the amino acids your body needs. The most frequently cited complete proteins include meat, poultry and seafood products. Sources of complete proteins are also eggs and milk.
Incomplete Proteins
Some amino acids, but not all, are made available by incomplete proteins. Some plant-based proteins are incomplete proteins and must be eaten together to supplement the body’s amino acid requirement. Examples of incomplete proteins include nuts, seeds and (most) grain.
Protein requirements vary however it is mostly advised that 10-30% of our daily protein calories be consumed. Age, level of activity and sex are the basic factors of the specific protein guidelines. And some people use more protein to achieve certain health and fitness objectives.
3. Fats
As many people try to prevent fats due to fear of being obese from their diets, fat plays an important part in the body. In periods of malnutrition or calorie deficiency, fat provides an important source of energy. For the proper cell function, insulation to heat and cold and protection of our vital organs fats are necessary.
Fat may also contribute to obesity though is important for a healthy body. More energy is provided by fats (9 calories per g) than the carbs or the protein (4 calories per gram). Therefore, to maintain a healthy weight, this macronutrient has to be eaten slightly.
Types of fats include:
Saturated Fats
Saturated fats mainly come from sources of meat and dairy. In general, these fats are solid at room temperature and tend to remain stable for a longer time.
Unsaturated Fats
Unsaturated fats are derived from plants and give other health benefits to the skin. Even when cooled, these fats are typically fluid and have a shorter shelf life.
Research has shown that we reduce the risk of certain diseases, including heart disease, stroke and type 2 diabetes by substituting saturated fats with poly or monounsaturated fats.
Trans Fats
Another type of fat is slowly being removed from foods, namely trans fat. This type of fat begins as polyunsaturated fat and becomes stable with hydrogenation. Hydrogenated fats are frequently used in baked goods, such as crackers, cookies and cakes. Health professionals have however cautioned against the use of trans fats so that food producers have started to eliminate them from products.
Most standards recommend that about 20 to 35 percent of your calories should be fat-based. But not more than 10% of your daily calories should be filled with saturated fats.
Top Macro Food Sources
Top High-Carb Food Sources
Corn
Corn is a common vegetable that can be enjoyed all year round on cob and in a salad or as a side dish. 100 g of corn provides 3.36 g of proteinand 25 g of carbohydrates. A good amount of vitamin C is also provided by corn.
Corn is good for blood sugar levels and high blood pressure, according to a 2007 report.
Brown Rice
Brown Rice is a side dish and a white rice balanced substitute. There are 36 g Carbs per one cup of cooked brown rice. This food is also high in antioxidants.
Sweet potatoes
A scrumptious favorite vegetable for a variety of meals is the sweet potato. One small, baked sweet skin potato has 23.61 grams of Carbohydrate. A good source of potassium and vitamins A and C is the sweet potato.
A research showed that some carbohydrate molecules in purple sweet potato may have antioxidant and anti-tumor advantages as well.
Quinoa
It tastes like other grains and can be cooked and consumed similarly. One cup Quinoa provides 39.41 g carbs, 8.14 g protein, and 1.61 g sugar only.
Quinoa is also high in magnesium, potassium and phosphorus, and other minerals. As both fiber and protein are relatively high in quinoa, it can help people lose weight. In a study, it was found that quinoa could help control blood sugar levels too.
Top Fat Sources
Avocado
One Avocado of 201 g supplies about 29 g of fat and 322 calories. The product is rich in a monounsaturated fatty acid (oleic acid) considered to provide many health benefits.
Avocados are high in fibers too, one fruit offers a recommended supply of 13.5 g for women and 38 g for men per day. Avocados do contain a material called lutein that is a source of rich potassium and is essential for the eye’s health.
Dark chocolate
Dark chocolate sources may be enough to avoid sweet craving, and provide healthy fat (9 g) as well as other nutrients, such as potassium and calcium. Dark chocolate also contains 41 mg of magnesium, which is approx. 13% of the adult female dietary supply (RDA).
Flavonoids, antioxidants and even more antioxidants are reported in the cacao powder in dark chocolate than blueberry powder.
Chia seeds
Though thin, chia seeds contain many nutrients. One ounce of the seeds has a fat content of 8.71, most of the fatty acids in it are omega-3. In reality, chia seeds are one of the better herbal omega-3 sources.
A research indicates that chia seed meal can reduce blood pressure in high blood pressure patients. Seeds of Chia do contain vitamins, starch, protein, iron and calcium.
Top Protein Sources
Eggs
Whole eggs are one of the most delicious and healthiest foods worldwide. These are filled with vitamins, minerals, healthy fats, enzymes and brain nutrients that are not properly consumed by most people.
Whole eggs are protein-rich, but almost just protein is in egg whites. 35% of calories are in the whole egg. One huge egg contains 78 calories and 6 grams of protein.
Chicken Breast
One of the most common protein-rich foods is chicken breast. Most of the calories in it come from protein if you’re eating it skinless. Chicken breast is also very simple to cook, and if you do it correctly, it tastes delicious.
80% of the calories are provided by it. One skinless roasted chicken breast contains 53 grams, and the calories are only 284.
Almonds
Almonds are a common tree nut form. Substantial nutrients, including vitamin E, manganese and magnesium, are found in them.
13% of the calories are provided by almonds. In 1 Ounce or 28 grams, they provide 161 calories.
