There are three categories of macronutrients that our bodies need to create energy. These three categories are:
Carbohydrates
Fat
Protein
None of the above are only "good" or "bad" - there are both good and less favorable options for each category.
The ideal ratios of each are different from person to person based on their goals, activity level, age, and individual physiology.
Most foods have a combination of two or three macronutrients, with some exceptions. All categories are important for good health and balanced hormones.
Carbohydrates:
Carbohydrates include starches, fiber, and sugars, found in fruits, vegetables, grains, and beans, as well as added refined sugars in many packaged foods.
Each gram of carbohydrate contains about four calories, which can be either nutrient-rich or lacking in value. Complex carbs are the ones you should be prioritizing.
Foods high in natural fiber offer health benefits, nourishing gut bacteria and providing essential vitamins and minerals.
Most simple carbohydrates are the ones that raise blood sugar and insulin levels, so it's important to consume them in moderation for better metabolic health.
Protein:
Proteins contain 4 calories per gram. Proteins are large molecules made up of amino acids. There are nine essential amino acids in which our bodies need but can not make on its own. Complete proteins contain all nine essential amino acids while incomplete proteins contain less than this.
Proteins can be thought of as the building blocks for our cells. they are necessary to repair damage cells, transport molecules throughout the body, protect the body from bacteria and viruses, and aid in growth and developments.
The RDA for an average sedentary adult is 0.8 grams of protein per kilogram of body weight each day. However, more may be necessary if you are active and trying to build muscle, still developing, pregnant or breastfeeding, or older than 50.
Fats:
Undeservingly, fat has gotten a bad reputation. The low fat trend is a thing of the past as we now know that healthy forms of fat are not only necessary for survival, but can drastically improve our health.
Fats contain 9 calories per gram.
Fat is made up of essential fatty acids that our bodies can not create on its own. These fatty acids help with hormonal balance, maintenance of the cell membranes, vitamin absorption, and energy production. It aids in the absorption of Vitamin A, Vitamin D, and Vitamin E.
Saturated fats can increase cholesterol and should be had in moderation. Although, some saturated fats are better than others. For example saturated fat from coconut is better than saturated fat from highly processed conventional meat. Trans fats are the ones that should be completely avoided.
