The Macronutrients: Carbohydrates, Protein and Fat

Often I hear people make statements such as "I need to cut my carbs." "I shouldn't eat this. It has too much fat." Or "this is healthy. It has protein." So what exactly are carbs, fat and protein? Should we be worried about how much of each we are eating?

Carbohydrates, fat and protein are the three major macronutrients. Each has a vital role in our body's functioning. Protein is used to build and repair body tissues, support hormones in functioning properly, assists antibodies in fighting infection, assist enzymes in digesting the food that we consume, and transports fluid and energy. Protein is found in high amounts in meats, eggs, dairy and soy, and in lesser amounts in plants such as beans and grains.

Carbohydrates are our primary source of energy. The body may break down carbohydrates in to glucose and use them for energy or use carbohydrates to make glycogen, which is stored in the liver for future use. Carbohydrates also play the vital role of ensuring brain and nervous system function and helping the body to use stored fat. Carbohydrates are found in grains, legumes, fruits, vegetables, and all starches.

Fat is also an important source of fuel for the body. Fats provide energy and play an important role in growth and development of children. Also, fats enable the body to absorb vitamins A, D, E and K. There are 3 primary types of fats: saturated, monounsaturated, and polyunsaturated. Saturated fats tend to be highly concentrated in full fat dairy, red meats, and poultry skin. Unsaturated fats are found in nuts, seeds, and oils. Fats are often highly concentrated in fast foods and highly processed foods. Saturated fats are often called "bad" fats because they can increase levels of LDL, or "bad" cholesterol. Unsaturated fats are called the "good" fats because they increase levels of HDL, or "good" cholesterol.

So what does all this mean for the typical American who is watching his or her weight? Moderation is key. Clearly each nutrient is needed in the diet. It's not necessary, or even healthy, to drastically reduce intake of any nutrient. However, the typical American diet is overloaded with fat. While carbohydrates and protein each have 4 calories per gram, fats have 9 calories per gram. So while a piece of meat with 20 grams of protein and 10 grams of fat appears to be comprised mainly of protein, it actually contains more calories from fat than protein.

While it's not necessary to keep track of each grams of food we consume, it may be beneficial to get a general idea of what we are putting in to our bodies. Take a look at a few of your meals. Are your meals high in fat like so many Americans? If they are, try switching to leaner meats and low fat dairy. Add more fruits and veggies to your meals. Look for foods high in fiber. They will keep you feeling fuller longer.