An introduction to macros

We want to introduce you to the different types of food we’re putting into our bodies every day. First, we’ll briefly explaining which food falls into each category and show you why they are all necessary and why you do NOT need to eliminate any food groups. For some, this post may be a little basic so look out for our individual posts, delving deeper into each food group. For the rest of you, this is a great foundation to the real benefits of food!

As you may have seen already, we are strong advocates of ‘everything in moderation’ and this is absolutely true for our food.

All foods will fit into one of the main macros (macronutrients): proteins, fats or carbohydrates. Consider this with your food choices, as when you know what category your food falls into, you can achieve a more balanced regime with all of the key components.

If you want to get really geeky with your nutrition, use an app such as MyFitnessPal to tell you exactly how much of each macro is contained in your foods.

Proteins:

The most obvious source of protein is animal protein. All meat from animals and fish is protein, which is pretty straight forward. However, other foods are less well known but sneak their way into the protein family including eggs, dairy, quinoa, tofu, edamame beans and many nuts. Although the quantities of protein are far less in these products than meats, it’s still great news for veggies and vegans!

We need protein to both grow and maintain all of the cells in our bodies, with hair, bones and nails made almost totally from proteins. Protein is the most satiating macro – not carbs, as many people believe.

Fats:

Firstly, let’s make one thing clear – fats do not make you fat!

There are four kinds of fats, all with different levels of quality and nutrition:

1. Saturated fats
2. Trans fats
3. Monounsaturated fats
4. Polyunsaturated fats

There are many researchers who have demonised one type of fat or another over the years, so we can all be forgiven for being somewhat confused in this area! We will break it down for you…

Saturated fats are most commonly found in animal meat, dairy and also in oils such as coconut oil and cocoa butter. These fats are natural, unrefined and contain a high level of omega 3s, which are essential, especially with the western diet of refined processed foods.

Trans fats have been treated through hydrogenation, to increase the shelf life on products. They are not in their natural form due to the refinement process and can be found mainly in processed, packaged foods, crackers, margarines and salad dressings. These are the only fats that you want to steer clear of.

The word ‘hydrogenated’ means that the oil has had hydrogen pumped into it under pressure, so most likely not as natural and optimum for health as the label would have you believe!

Monounsaturated fats can be found in many vegetarian food sources including avocados, olives, almonds, walnuts and hazelnuts. They are known for reducing ‘bad’ cholesterol (LDL) and increasing the ‘good’ cholesterol (HDL).

Polyunsaturated fats have the same cholesterol benefits as monounsaturated fats and can also be found in vegetarian sources including sesame oils, soybean oil and also in fatty fish.

Fats take second place after proteins on satiety, with slow absorption rates. However, it is easier to consume too much fat than protein, as your body is able to store it away making your brain think there is room for more! Eating too much fat will cause you to store it, rather than use it as energy.

Carbohydrates:

Carbs carbs carbs. They’re given such a bad reputation and so many people feel that they are simply the devil to be avoided at all costs! Carbs have many more facets than simply bread, pasta and rice. All fruits, veggies and dark leafy greens are carbs. So, let us explain why carbs aren’t all that scary!

Carbs come in two forms: complex and simple. Complex carbs contain great antioxidants, vitamins and minerals and include fruits, veggies, quinoa, wholegrain rice and oats. Simple carbs have already been stripped back and refined to form products such as white bread, white rice and honey.

The digestive process is slower with complex carbs, resulting in a more controlled, longer energy release. Conversely, your body breaks down the energy from simple carbs very quickly, resulting in a spike in energy and blood glucose levels. This ultimately leads to an impending energy crash, and a craving for the process to start all over again with more simple carbs. This increased fatigue is your energy sources becoming overloaded and simply want to crash… Food coma anyone?

So, really, simple carbs are the reason why ‘carbs’ get a bad rep. Think about where it has come from: the ground or the factory? This is a good indicator as to whether it is going to have a positive effect on your body, mood sleep and general nutrition.

So there is your foundation on your macros. Now you should be able to better identify what category your food fits into. Look out for our future posts on macros, where we look deeper into each macro, advise you how much you should be consuming and discuss what happens to your body if you eat too much.

Comment below to let us know if we’ve cleared anything up for you and if you have any questions!