Nutrition 101: Carbs, Fats and Protein
As we delve into the world of nutrition through this blog, it becomes paramount that we comprehend the basics of our macronutrients: Carbohydrates, Fats & Protein. These are the powerhouses to which all other nutrients flow down from.
Carbohydrates:
Carbohydrates, often referred to as carbs, play a crucial role in our bodies. They primarily act as the body's main source of energy. However, not all carbs are created equal. There are simple carbs, like those found in sugary foods and drinks, which provide quick energy but can lead to crashes and cravings. On the other hand, complex carbs are found in whole grains and legumes, providing sustained energy and helping regulate hormones. When carbohydrates are broken down, they become free glucose in the body — the primary source of our energy and the only source our brains use. This is why when we are busy working all day, we typically crave carb-based foods for more brain energy.
Fats:
Fats often get a bad reputation, but they are necessary for optimal health. There are different types of fats, each with its unique effect on health. Saturated fats, found in meats, dairy and animal products. Unsaturated fats, found in foods like avocados and nuts, can help reduce bad cholesterol and increase good cholesterol.
In our diet we look to a ration of about 6:1 (Saturated to Unsaturated fats), however, our western diet typically has this ratio at about 20:1. This is when we typically see high cholesterol or blood pressure levels.
There are as Trans fats, often found in processed and fried foods, which are best avoided as they can increase bad cholesterol and oxidative stress in the body.
Proteins:
Proteins have many roles in the body, from repairing tissues and supporting immune function to serving as a backup source of energy. They are made up of amino acids, which are often referred to as the building blocks of life because they quite literally build and make our cells. For women, protein is particularly important for maintaining muscle mass and optimal hormone functionality particularly during periods of weight loss or ageing.
The Healthy Plate
So what does this look like in reality?
Ratios and portion sizes are really the key here. Too much carbs for lunch and we get doozy and ready for a nap at 2pm, plus this contributes to blood glucose dysregulation and unintentional weight gain. Same can be said for too many fats, however not enough essential fatty acids (unsaturated fats) we can loose skin elasticity and can spur on hormonal acne break outs. Poor protein intake typically will lead to physical weakness, brain fog, frequent illness. The lists goes on.
Ideally, you need to structure your plate with a balanced ratio of carbs, fats and protein. This is will be made up of all the food groups.
Roughly this is:
1/2 Fruits & Vegetables
1/4 Whole Grains
1/4 Lean Protein
2 tbsp of Healthy Fats or Oils
Understanding the role and benefits of different nutrients is fundamental for women's health. A balanced diet can help manage hormonal changes and ensure the body functions optimally. There are of course is much more detail to each of these nutrients but we will leave it there for now.
See you next time!