top of page

"Unraveling the Mystery: A Comprehensive Guide to Protein, Carbs, and Fats"

Macronutrients have been front-page news for a while now. Great advice can be found almost everywhere on eating less or more, losing weight by keeping track of carbs, eating more fat, and getting enough protein…

What does it all mean?

Let’s break down the Macronutrients into what they are and how they work within the body for a healthier you.


What are Carbohydrates?

Carbohydrates are a diverse group of compounds produced mainly by plants: dietary fiber, starches, and simple sugars.

Complex carbohydrates provide riboflavin, thiamine, niacin, folate, iron, protein, magnesium, and fiber. Grains, fruits, and vegetables are examples of Carbohydrates.

Your diet should include 45-65% of carbohydrates daily for a balanced diet.

Carbohydrates are our primary energy source, and our brain needs the glucose they provide. Glucose, also called “blood sugar,” is the most abundant carbohydrate in the body. The primary function of glucose is to provide energy to cells.

What type of Carbohydrates to eat?

Not all carbohydrates have the same effect on blood glucose levels. Some foods cause blood glucose levels to rise quickly and remain elevated, while others do not. The glycemic index is the rating system for the magnitude and duration of the rise in blood glucose. The reference is set at 100, reflecting a rapid and significant rise in blood glucose after consumption.

Foods with glycemic indices significant than 70 (e.g., Bagels, are considered high GI foods. Using the GI food reference can help make healthier carbohydrate choices. Eating many high GI foods can harm your health by pushing the body to extremes. Foods with lower GI’s are associated with a lower risk of developing diseases. This is especially true for people who are overweight and sedentary. Eating mainly low GI carbohydrates that slowly filter glucose into your bloodstream keeps your energy levels balanced, allowing you to feel fuller for longer between meals.

Other benefits of eating low GI foods include: helping in losing and managing weight, increasing the body’s sensitivity to insulin, improving diabetes management; reducing the risk of heart disease; improving blood cholesterol levels; prolonging physical endurance; and, and helping to refuel carbohydrate stores after exercise.

The high end of GI – Fruit drinks, bagels, white bread, Sugar, White rice, Milk 2%, deli meats

Generally high sugar and high-fat foods. (simple carbohydrates)

The lower end of GI – Beans, Skim milk, Oat bran, almonds

Proteins perform four primary functions in the body: they serve as a structural material in muscle, tissue, organs, and blood; they serve as the component for enzymes, hormones, and other chemicals; they maintain and repair tissues; and they serve as an energy source.

0 views0 comments

Recent Posts

See All


bottom of page