Macronutrients – Carbs And Fats
The Enemy At The Gates. Or Are They?

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Following on from a previous blog, here is a little on the other main macronutrients in simple detail…..

Carbohydrates 

Carbs come in two main types: Complex and Simple.

Complex are found mainly in grains (whole), vegetables, nuts, and seeds. They are called complex carbs due to the chains of sugars within them, as well smaller amounts of protein, fats, and fibre. This results in a slower insulin response leaving you feeling fuller for longer (satiety).

Simple carbs can come in many forms. Some are healthier. Whilst carbohydrates contain nine calories per gram, some lack any nutritional value. Foods such as refined grains which mean they have been stripped of their natural qualities are good examples. White bread, rice, and pasta. Cake. Sweets. Crisps. Simple carbs contain sugars that are absorbed quickly, hence the name.

Carbohydrates are split into three elements: glucose, fructose, and galactose. Entering the bloodstream through your small intestine, they are taken up by cells within the body and turned into energy. Once turned into glucose, they are stored as glycogen and used by the body during exercise, after being turned back to glucose by the liver.

Now, let’s talk about the devil.

Fats

You’ve heard it before. “Avoid fat at all costs”. “It’s the devil in the form of food”. It isn’t. Like proteins and carbs, not all fats are created equal. Fats come in four different forms. None of their structures are the same, and this has implications for the impact they have on our bodies. They are:

Trans Fats

Monounsaturated Fats

Polyunsaturated Fats

Saturated Fats

We’ll have a little look at each one now…..

Trans fats have a structure that is more stable meaning that they will ultimately have a longer life, and more often than not, is synthetically produced during processing. Trans fats have been shown to have a negative effect on our good cholesterol, making us more prone to heart issues.

Monounsaturated fats are looked upon more favourably due to their structure being made up of liquid form rather than solid.These are more commonly referred to as ‘good’ fats. Examples are avocados, fish such as salmon, nuts, seeds and plant-based cooking oils to name a few. Polyunsaturated fats are similar in terms of the benefits they offer to the human body and its function, whilst they are also linked to keeping our heart healthy as opposed to trans fats, which are seen to negatively effect our heart health.

Saturated fats are more often than not solid in their structure and more commonly found in things like red meat and forms of dairy. Whilst it can also be found in some plant forms like avocado, it’s important to be aware of how much we consume.

Supplements can and should also be considered as they contain many health benefits that we sometimes often overlook. Omega-3 supplements have been shown to reduce the risk of heart disease, diabetes, and cancer, not to mention joint function.

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