Macronutrients and Micronutrients - What’s the difference?

Carbohydrates

Carbohydrates are our primary fuel source, consisting of sugars, starches and dietary fibre. It is our primary fuel source because the body’s tissues require a constant supply of glucose, which is used as fuel. Most of the carbs that we consume are digested and broken down into glucose. They provide four calories per gram.

Glucose can also be synthesised from fats and protein; however, if there is a choice, your body’s cells will prioritise carbs. If the diet is low in carbs, a larger percentage of dietary protein will be used to provide fuel; however, this then means there is less for the growth and repair of body tissues. Thus, carbohydrates have a protein-sparing effect, i.e. when there are both adequate carbs and protein, carbs can be used for fuel and more protein can be used for repairing and growing muscle tissue. This process is particularly important if in a calorie deficit, to maintain as much muscle mass as possible, and also if trying to gain muscle mass too.

Any excess glucose that is not needed or used straight away is then stored as glycogen in our muscles and liver for later use. Stored liver glycogen is then released into the blood to provide energy when needed and to help maintain blood sugar levels between meals. Stored muscle glycogen can only be used by muscle cells, and is used during workouts to provide energy.

If you have all the required glucose in your body and your glycogen stores are full, your body will then convert any excess carbohydrates into triglycerides, which is stored as fat. Therefore, demonstrating not only the importance of carbohydrates in the diet but also the importance of the quantity of carbohydrates, in relation to training intensity and total activity levels.

One type of carbohydrate, dietary fibre, is not broken down into glucose but instead passes through the body undigested. Both soluble and insoluble fibre, which you’ll find in oats, legumes, fruits and vegetables, promote good digestive health by keeping things moving along nicely, preventing constipation, as well as reducing the risk of developing digestive tract diseases. Fibre is also essential for heart health and controlling blood sugar levels, which, in the long-term, helps reduce the risk of heart disease and type two diabetes.

Sources to include in the diet:

• Wholegrains such as quinoa, brown rice, oats
• Potatoes and sweet potatoes
• Legumes such as lentils, beans and peas
• Vegetables
• Fruits

Sources to limit:
• Pastries
• Cookies
• Crisps
• Fried foods
• Supermarket white bread
• Chocolate
• Sweets
• Sugary drinks

Protein

Proteins are the main building blocks of the body. They are used to make muscles, tendons, organs, enzymes, hormones and neurotransmitters, which all serve essential roles in the body. Therefore, regardless of how much exercise you are doing, protein is vital to function. Protein provides four calories per gram.

Fats

Unlike carbs and protein, fats contain nine calories per gram. Just like carbs, fats tend to also get a bad name for themselves; however, it is important to understand that there are different types of fats, some of which are vital for good health. Also, dietary sources of fat are not the same as fat stored in the body. Nevertheless, I should note that too much fat of any type will lead to weight gain if in a calorie surplus.

When we talk about ‘unhealthy’ fats, we are referring to saturated fats and trans fats. We want to avoid trans fats and keep saturated fats to a minimum. You will find trans fats in foods that contain partially hydrogenated vegetable oils such as fried foods (chips, doughnuts, fast foods), baked goods (pastries, cakes, biscuits), other processed snack foods and margarine.

Most saturated fats are animal fats, you will find them in meats such as beef, pork and lamb, and high-fat dairy products such as whole milk, butter, cheese and cream. Both trans fats and saturated fat can increase total blood cholesterol and LDL cholesterol levels (known as bad cholesterol). They also increase inflammation in the body, which can increase the risk of heart disease, type two diabetes and strokes.

What are ‘healthier’ fats? The fats you do want to include in your diet are monounsaturated and polyunsaturated. Both of these fats can improve your blood cholesterol, which can help to reduce the risk of heart disease, stroke and heart attack. Good sources of monounsaturated fats include nuts (almonds, cashews, peanuts, brazil nuts), oils such as olive oil, natural nut butters and avocado. You can find polyunsaturated fats in oily fish (salmon, mackerel, sardines), walnuts, flaxseeds, chia seeds, pumpkin seeds, tofu, vegetable oils (sunflower, sesame) and soya beans.

It is essential to include these healthier fats in your diet; however, be mindful of portion sizes as all fats, irrespective of how healthy they are, are high in calories.

Stayed tuned for my next blog which will dive into micronutrients!

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