What are macronutrients and why do we need them?

Macronutrients include proteins, carbohydrates, and fats. They are larger in size than micronutrients and must be broken down by the digestive system into smaller pieces for absorption into the bloodstream.

It’s important to consume enough of each macronutrient to support your body’s daily functions. Below, we have covered each of the key macronutrients (carbohydrates, proteins, and fats) and their importance in the body.

Carbohydrates

Carbohydrates are the body's primary source of energy. They are made of multiple glucose molecules that the body's cells can use to produce ATP (energy). Simple carbohydrates are found in foods like sugar, honey, and fruits. They provide a quick source of energy but lack essential nutrients.

Complex carbohydrates are found in foods like whole grains, vegetables, and legumes. These carbohydrates provide sustained energy and are rich in vitamins, minerals and fiber.

Proteins

Proteins are made up of amino acids, which are the building blocks of body tissues, enzymes and hormones. Proteins are essential for the growth and repair of tissues, maintaining muscle mass, supporting the immune system and producing enzymes and hormones.

Complete proteins are often found in animal-based foods like meat, fish, eggs and dairy. They contain all the essential amino acids that the body needs. Incomplete proteins are found in plant-based foods like legumes, nuts, and grains. They lack one or more essential amino acids but can be combined to form complete proteins.

Fats

Fats, also known as lipids, are a concentrated source of energy for the body. Fats play a vital role in cell structure, brain function, hormone production and the absorption of fat-soluble vitamins (A, D, E, and K). They also provide long-term storage of energy and protect organs by acting as a cushion.

They can be divided into several categories, including:

Saturated fats - found in animal products and some plant oils. These fats are solid at room temperature and should be consumed in moderation.

Unsaturated fats - found in plant oils, nuts, seeds, and fatty fish. Unsaturated fats are liquid at room temperature and are considered heart-healthy.

Trans fats - artificially created through a process called hydrogenation.  These fats are found in many processed and fried foods and should be avoided as much as possible.