Food Basics – Macronutrients
By Michael Byrne, ND, MA
The food we eat can be categorized into micronutrients and macronutrients.
Micronutrients are essential for health, and are consumed in very small quantities.
Examples include vitamins and minerals. Macronutrients are consumed in larger
quantities and make up the substance of food. They are important for supplying us with
energy and also the building blocks for creating the physical structure of our body. They
include proteins, carbohydrates and fats.
Macronutrients:
Proteins
Carbohydrates
Fats
Proteins
(building blocks)
These are found mostly in meats, nuts, seeds, beans, and grains (in decreasing quantities).
The last two of the list (beans and grains) do not supply all the essential, different,
building blocks (amino acids) we need, so they are often eaten together to become a
“complete protein source.” We can and do make many proteins in our bodies, but certain
essential ones must be supplied by our diet. If they are not in our diet, we are unable to
correctly make many structures and molecules in our body that are essential for health.
The immune system has a high turnover rate of material that is mostly made up of
protein. So if we do not get enough protein, we become more susceptible to falling ill.
Various structures of the body (organs, muscles, tendons, cartilage, veins can also start to
fall apart if they are not supplied protein. All parts of our body are continually getting
worn out and being rebuilt. Life is a continual process of decay and growth. It is said in
seven years we have a complete change of all materials in the body.
Carbohydrates
(fuel, energy)
These can be divided into two main categories, simple and complex. Simple
carbohydrates (carbs) are smaller, basic molecules that are often very sweet. Sources
include sugar, honey, refined grains (white wheat flour, white rice), fruit, potatoes,
carrots and alcohol. Complex carbs are larger in structure and are found in unrefined
grains (whole wheat, brown rice), beans, nuts, and some fruits and vegetables. The
simple carbs are digested much quicker than the complex because of their structure.
Because they are digested quicker, simple carbs give the body quick energy. This is
sometimes useful, but not always. By contrast, complex carbs are digested more slowly.
The problem with simple carbs is that the body often overreacts to the fast influx of
energy molecules. The body is then called on to produce a lot of insulin. Both the insulin
and the high concentration of carbs are not healthy for a number of conditions. For
example, cancer cells depend upon simple sugars to survive much more than any other
tissue in the body. Additionally, insulin itself promotes the growth of tumors. So people
with cancer (or those wanting to prevent it) would do best to limit the amount of refined
and simple carbs they consume. Repeated and excessive insulin responses (due to
ingesting simple carbs) also promote inflammation and the development of diabetes.
Complex carbs are more slowly digested, and so the insulin response is not as
pronounced.
Simple carbs are not as detrimental if consumed with fiber, which slows their digestion.
In their natural sources, simple carbs are often packaged this way. For instance, an apple
contains a lot of fiber, but apple juice has had the fiber removed. Fiber is also important
in helping the intestines move waste out of the body properly. The American diet, which
lacks adequate fiber, has been implicated in colon cancer promotion. In the instance of
refined, white wheat, not only is much of the fiber taken out, but most of the essential
micronutrients too. That is why it must be “enriched.” Don’t expect that every important
micronutrient has been replaced, it would be too expensive to do so and we haven’t even
discovered all the essential components of food. This is one reason why we suggest
people eat food that is closest to its natural state. Whole food is the term we use.
Fats
(sustained energy, communication molecules)
There are many different types of fats. Sources include animal products, nuts and seeds.
Fat is necessary for the “skin” of every cell in the body. This “skin,” or membrane, has
important communication, synthesis, regulation, and other metabolic roles. Fats are also
used to make hormones, neurotransmitters (communication molecules of the brain and
nervous system), and other structures and active molecules of the body. Poor quality fats
can be just as disruptive as a lack of them. In general, fats from fish, nuts and seeds can
help prevent degenerative disease, and decrease inflammatory conditions in the body.
Fats from dairy and animal products are much more problematic, though this is mainly
due to the ranching practices that involve feeding animals food that is not what they
evolved to eat. For instance, cows fed corn (not their natural diet) produce fats that are
unhealthy for us, while cows fed grass (their natural diet) produce fat that is healthy for
us to consume.
The quality of animal and dairy products in this country is particularly poor. Not only are
animals raised on poor food, they are also housed in unsanitary conditions, and as a
result, are feed a lot of antibiotics in order to keep them “healthy.” Additionally, to boost
milk production, cows are also given massive amounts of hormones. Wild game and freerange animals not fed chemicals can be found, and these sources are a much healthier
alternative.
We all need a balance of different types of fats. However, in this country we eat a
predominance of unhealthy fats. The fats we often do not get enough of come from: cold
water fish (salmon, trout, mackerel, tuna, swordfish…), flax seeds, safflower oil,
sunflower seed oil, olive oil, wheat germ, sesame seeds, and other snack nuts. The fats
we get too much of, generally, come from: red meat, milk, cheese, butter, coconut oil,
palm oil, ice cream, and processed foods.
Another type of fat to be avoided altogether is “partially hydrogenated.” These oils have
been chemically altered to have a desired consistency. It seems like a benign enough
process simply changing an oil’s consistency so that foods come out a certain way.
Unfortunately, it has been discovered that the chemical structures of these fats are very
different from the structure of fats found in nature. These fats end up taking the place of
natural fats in the body, but not functioning like them, and then preventing natural fats
from doing their necessary jobs. These fats have been termed trans fatty acids, and can
be found in: margarine, shortenings, and any “partially hydrogenated” oils. They should
be avoided.
Summary of Macronutrients:
Proteins
Uses
structure
energy
Carbohydrates energy
fiber
Fats
hormones
neurotransmitters
cell membranes
energy
Healthy kinds
grains & beans (eaten
together)
fish, free range meats
nuts & seeds
vegetables
fruit
grains
beans
fish (cold water esp.)
free-range meats
nuts, seeds & their oils
Less Healthy kinds
beans or grains (eaten
separately)
farm-raised meats
white sugar
white flour
any refined grains
trans (synthetic) fats
farm-raised meats
partially hydrogenated
palm & coconut oils