Fats, proteins, and carbohydrates are the three macronutrients essential for maintaining optimal health and well-being. Each plays an important role in the body’s functions, from providing energy to supporting tissue repair and growth.
When we think about typical ‘diets’ a lot of them are focused on removing or replacing one of these nutrients, or solely focusing on boosting them up. For example, previously we were told to go on low fat diets, as fats were the ‘bad guys’, this has now been replaced with lots of people removing and reducing carbohydrates or boosting protein to improve muscle production.
The truth is, if we want to feel well and keep our body in balance, it is important we keep all of these food groups in our eating patterns, it is simply a case of keeping them in balance. They all have different roles in the body and if any are removed it will mean that some of the key co-factors for physical and mental health will be missing. Let’s take a look at their roles in the body:
The Role of Fats: Fats, also known as lipids, are a concentrated source of energy, providing more than twice the calories per gram compared to proteins and carbohydrates. While often demonised, fats are crucial for various bodily functions, including:
Energy Storage: Fats stored in adipose tissue serve as a reserve energy source that can be utilised when needed.
Cell Structure: Fats are a component of cell membranes, helping maintain their integrity and function.
Hormone Production: Fats are essential for the synthesis of hormones such as oestrogen, testosterone, and cortisol.
Absorption of Fat-Soluble Vitamins: Vitamins A, D, E, and K are fat-soluble, meaning they require fat for absorption.
Healthy sources of fats include avocados, nuts, seeds, olive oil, fatty fish like salmon and mackerel, and coconut oil. Aim to incorporate a variety of unsaturated fats, including monounsaturated and polyunsaturated fats, into your diet while limiting saturated and trans fats.
The Role of Proteins: Proteins are often referred to as the body’s building blocks, as they are essential for tissue repair, growth, and maintenance. Proteins play numerous roles in the body, including:
Muscle Maintenance: Proteins are crucial for maintaining muscle mass and strength, especially during periods of growth or physical activity.
Enzyme Function: Many enzymes, which catalyse biochemical reactions in the body, are proteins.
Immune Support: Antibodies, which help defend the body against infections, are proteins.
Structural Support: Proteins form the structure of various tissues, including skin, hair, nails, and connective tissue.
Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, tofu, tempeh, and quinoa. Aim to include a variety of protein sources in your diet to ensure you’re getting all the essential amino acids your body needs.
The Role of Carbohydrates: Carbohydrates are the body’s primary source of energy, providing fuel for cellular processes and physical activity. Carbohydrates serve several important functions, including:
Energy Production: Carbohydrates are broken down into glucose, which is used by the body for energy.
Brain Function: Glucose is the preferred fuel for the brain and central nervous system.
Glycogen Storage: Excess glucose is stored in the liver and muscles as glycogen for later use.
Fibre: Certain carbohydrates, such as fruits, vegetables, and whole grains, are rich in dietary fiber, which aids in digestion and promotes satiety.
Healthy carbohydrate sources include fruits, vegetables, whole grains, legumes, and starchy vegetables like potatoes and squash. Focus on consuming complex carbohydrates, which are digested more slowly and provide sustained energy levels, while limiting refined carbohydrates and added sugars.