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Great Life Food
Great Life Food
Understanding Macronutrients
Carbohydrates
Carbohydrates are one of the body’s main sources of energy. They come in three main types: simple carbohydrates, complex carbohydrates, and fiber.
Simple carbohydrates are sources of quick energy found in sugars, like those from fruit and milk. Complex carbohydrates provide longer-lasting energy. They can be found in whole grains and vegetables. Fiber is a type of carbohydrate that aids digestion and helps keep blood sugar levels stable.
There are many benefits to consuming carbohydrates. They are an energy source that provides fuel for your body and brain. Carbs provide support for brain function, helping with concentration and memory. During exercise, they help to replenish energy levels which aids physical activity. Fiber supports digestive health and complex carbs, which release energy slowly, help maintain stable blood sugar levels.
Healthy carbohydrate choices include whole grains, fiber-rich fruits and vegetables, with limited sweets, processed, and refined foods.
Fats
Your body needs fats for energy, cell growth, and other vital functions. There are several types of fats to consider: saturated fats, unsaturated fats, and trans fats.
Saturated fats are found in animal products, like meat and dairy, as well as in some plant oils (such as coconut oil). While saturated fats may have some benefits, they should be consumed in moderation. Consuming excess saturated fats can lead to an increased risk of obesity and health problems.
Unsaturated fats are healthier fats that can be split into two categories: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are those found in olive oil, avocado, and nuts. They improve cholesterol levels, reduce inflammation, and help cells function. Polyunsaturated fats include omega-3 and omega-6 fatty acids found in fish, flaxseeds, and walnuts. These fats benefit your heart and brain.
Artificial trans fats are fats that have been hydrogenated - a process that adds hydrogen to liquid oils to make them solids. Trans fats are inexpensive and last a long time. They give foods a desirable taste and texture, however, they are also unhealthy. Trans fats increase the risk of heart disease, type 2 diabetes, and cancer.
When making choices for your diet, consider the benefits of fats. They act as an energy source, support cell growth and nutrient absorption, they support overall hormonal health and brain health (especially omega-3s), and protect your organs.
Choose more unsaturated fats, limit unsaturated fats, and avoid trans fats.
Proteins
Proteins are essential macronutrients. They play a key role in building and repairing tissues, supporting immune function, and maintaining muscle mass.
Proteins may be complete or incomplete. Complete proteins are those that include all nine essential amino acids. Food sources of complete proteins include meat, fish, eggs, dairy, quinoa, and soy. Incomplete proteins are missing one or more essential amino acid. Food sources of incomplete proteins include beans, lentils, and nuts.
Benefits of proteins include muscle repair and growth (especially after exercise or injury), metabolism support, immune function, hormone and enzyme production, and tissue health.
Healthy protein choices include lean meats, such as chicken, turkey, and fish as well as plant-based proteins such as beans, lentils, tofu, and nuts. Choose low-fat dairy, such as yogurts and cheeses.
Include a variety of protein sources in your diet to ensure a balanced intake of essential amino acids.