Categories Food, Health, Nutrition, Weight Loss

Understanding Macros Part 3: Fats

So you’ve learned about carbs and proteins, now it’s time to focus on fats. One of the most important things that fats can do is provide us with fullness and satiety. Plus they taste great! Read on to learn about the right types of healthy fats to include in your diet.

FATS

Historically, fats in the diet have been blamed as a leading cause of heart disease and weight gain. Current science has taught us that this simply is not true. Fats play a critical role in keeping us healthy. You read that correctly – fats keep us healthy. And by including the right type of fats in your diet, you will not only improve your heart health, you may even lose a few pounds while you are at it.

Fats refer to a type of nutrient known as lipids. Lipids include three main groups: triglycerides, phospholipids, and sterols. Triglycerides are by far the most common type of fat both in our diet and in the body. A key characteristic of lipids is that they are insoluble in water. Fats and oils are two main types of lipids. Fats are lipids that are solid at room temperature. Oils are lipids that are liquid at room temperature.

Fats play a key role in the body. Some of the key functions of fats include:

  • Cushioning joints
  • Protecting bones, body organs and nerves from injury
  • Digestion and absorption of fat-soluble vitamins
  • Slowing gastric emptying and supporting digestion
  • Providing satiety at meals
  • Supplying us with energy
  • Preserving body heat and providing insulation to help us stay warm

In our diet, fats can fall into three broad categories: Trans fats, saturated fats, and unsaturated fats.

Most trans fats do not occur naturally in nature. The majority were created by the food industry to promote the shelf life of products. Trans fats work by adding hydrogen to vegetable oil, which causes the oil to become solid at room temperature. Trans fats are by far the worst type of fat you can consume. They are most commonly found in foods such as stick margarine, vegetable shortening, processed foods such as store bought cookies, snack cakes, potato chips, and fried foods at fast-food restaurants. Research has shown that trans fats are a leading cause of elevated cholesterol and heart disease. They raise triglycerides and LDL, lower HDL, increase inflammation and promote insulin resistance.

Saturated fats have been under debate for quite some time. While at one point saturated fats were also thought to be a contributor to heart disease, more current research has shown that the right types of saturated fats can actually be cardio-protective. Saturated fats are found in foods such as butter, coconut oil, marbled red meat, lard, ghee, full fat dairy, fried foods, dessert foods. Obviously, you want to avoid the last two. But the saturated fast found in foods like grass fed butter and coconut oil are the right types of saturated fats. Why? There is some evidence to support that certain types of saturated fats can actually increase the particle size of LDL, making it less harmful then LDL particles that are small and dense. Also, when fats are grass fed (such as butter and red meat) you are also getting a source of Omega-3 fatty acids which can help to raise HDL, your good cholesterol.

Speaking of Omega-3’s, unsaturated fats include polyunsaturated, monounsaturated, and Omega-3 fatty acids. These can be found in foods such as a fatty fish like salmon and tuna, nuts, seeds, flax, chia, avocados, avocado oil, olives, and olive oil. These are the BEST types of fats to choose. They raise HDL, lower inflammation, play a key role in maintaining healthy vision, reduce risk of cognitive decline, and support a healthy pregnancy.

Why does it matter?

The right type of fats are not only health promoting, but they are also satiating. Like protein, fats in the diet digest slower, keeping you fuller longer. Fats will not impact your blood sugar, so by including them you will be able to keep your blood sugar balanced, sustain your energy levels, curb cravings, and overall consume less food.

Key takeaway

Not all fats are bad! Strive to incorporate mostly unsaturated fats in your diet. I typically recommend about 85-90% of your fats should come from unsaturated sources. Use high quality saturated fats about 10-15% of the time. Choose ones like grass fed beef, grass fed butter, ghee, or coconut oil. These types of saturated fats have a better nutritional profile and in the case of grass fed products, contain omega-3 fatty acids. Fats take a longer time to digest, so they provide fullness and satiety. Many unsaturated fats are found to be heart protective.

Summary

If you finish a meal and still feel hungry, you may not be getting enough healthy fat. Fats provide us with satiety, meaning that we will feel fuller and more satisfied then if we exclude them from our diet. Knowing how to properly balance your fats in order to meet your needs will set you on the right path to achieving your goals.

If you’ve made it this far, I’m proud of you! It is my hope that these posts have provided you with some clarity around the right types of macros to eat and WHY.

Want to know your specific macronutrient needs? Contact me here for a nutrition counseling session.

Sources:

Mahan, K.L., & Escott-Stump, S. (2008). Krause’s food and nutrition therapy. St. LouisMissouri: Saunders Elsevier.

Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine, 3rd Edition. New York, New York: Atria paperback.

Rolfes, S. R., Pinna, K., & Whitney, E. (2009). Understanding normal and clinical nutrition, eighth edition.   Belmont, California: Wadsworth, Cengage Learning.

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

Categories Food, Health, Nutrition, Weight Loss

Understanding Macros Part 1: Carbohydrates

Macronutrients (commonly referred to as macros) are carbohydrates, proteins and fats. We know that healthy eating and proper nutrition is more than just counting calories. It’s about eating whole, real foods that are minimally processed and packed with nutrients. But to lower your risk of disease and to maintain a healthy weight, it is also important to understand the types of macronutrients your calories consist of and to maintain the right balance 😉 of each.

So let me explain a little bit about macros and why they should matter to you. In Part 1 of this 3-part blog, we’ll begin with arguably the most debated type of macronutrient: Carbohydrates.

CARBOHYDRATES

Carbohydrates have several functions. They provide our bodies with fuel and energy, they support our brain and they support our nervous system. Whether it’s to perform our day-to-day activities, exercise, or to simply focus better at work or school, carbs are an essential part of the diet.

Energy from carbohydrates is provided to our cells in the form of glucose (also known as blood sugar). When we eat any form of carbohydrate, our blood sugar rises. The carbohydrates are then broken down into glucose molecules, which are transported into our cells by our fat storage hormone insulin. Once our cells are at capacity for glucose absorption, any remaining glucose in the blood is moved to our muscles or our liver where it is stored in the form of glycogen. Once glycogen stores are at capacity, excess glucose is converted to fat. When our body needs energy, our fat burning hormone glucagon brings glucose out of storage and back into the blood for use by all the other cells. It is important to note that these two hormones cannot operate at the same time. So, we are either in fat burning mode or fat storage mode throughout the day.

Carbs are comprised of two types: Simple carbs and complex carbs. Simple carbs are sugars comprised of molecules known as monosaccharides and disaccharides. Complex carbs are comprised of fibers and starches.

Monosaccharides are a single molecule of sugar. They are the easiest type of carbohydrate to be absorbed in the body, and can cause our blood sugar to rise the fastest. Monosaccharides include glucose, fructose, and galactose and occur naturally in fruit, honey, and dairy. Other sources include processed foods and beverages which contain high fructose corn syrup such as soda, cakes, cookies, pastries, certain breads, and ready to eat cereals.

Disaccharides are pairs of monosaccharides. They include maltose (glucose + glucose), sucrose (glucose + fructose) and lactose (glucose + galactose). Sucrose is commonly known as table sugar, and dairy products contain lactose. Disaccharides are digested less rapidly then monosaccharides because during the digestion process, the two molecules must be broken apart to be absorbed. However, disaccharides still cause our blood sugar to elevate more quickly then the final group of carbohydrates, which is complex carbs.

Complex carbs are comprised of long chains of monosaccharides, known as polysaccharides. All plant foods (fruits, vegetables, beans, legumes, and whole grains) contain forms of complex carbohydrates. Complex carbs take a longer time to break down in the body and to move through our digestive tract. They cause our blood sugar to rise the slowest. This helps to keep us fuller longer, and more effectively balance blood sugar by avoiding rapid spikes and dips that can commonly occur.

Foods that contain complex carbs include starches and fibers. Starches are found in plant based foods such as grains (rice, wheat, millet, rye, barley, and oats), beans, legumes, potatoes, yams, cassava, breads and pasta. Fiber (an indigestible carbohydrate) includes two types: soluble and insoluble. Soluble fiber is known to protect against heart disease and diabetes due to its ability to lower cholesterol and blood sugar. This is imperative for individuals who are trying to manage high cholesterol, pre-diabetes or diabetes. Foods that contain soluble fiber include oats, barley, legumes, and citrus fruits. Insoluble fiber is also valuable in the diet because it bulks the stool to promote regular bowel movements and alleviate constipation. It can also help to feed our gut bacteria and support a healthy microbiome. Foods that contain insoluble fiber include celery, corn, and bran. Strive for a minimum of 20-30g of fiber per day. Include both soluble and insoluble fiber sources in your diet.

A serving size of most carbs is about a half a cup or the size of your fist. In terms of how many carbs you need in a day, this can vary per individual based on your calorie needs, health conditions, and your goals.

Why does it matter?

To function at its best, our body must be provided with enough glucose to support our energy needs, but not too much to cause harm. Our cells can only absorb so much glucose at a time. As mentioned earlier, excessive amounts of glucose (from eating too many carbs or too high a volume of simple carbs) will cause glucose to get stored in the form of fat. This can lead to chronically elevated blood sugar which can cause fatigue, cravings, difficulty focusing, elevated cholesterol, weight gain, pre-diabetes, and diabetes. In contrast, low blood sugar which can result from either a sudden blood sugar ‘crash’ after eating a high carb meal, or by consuming a diet too low in carbs, can lead to issues such as dizziness, light headedness, sweating, weakness, anxiety, confusion, and hunger.

Key takeaway

Not all carbs are bad. Aim to consume mostly complex carbohydrates in your diet. Complex carbs provide you with fiber. They are more slowly digested which will keep you fuller longer, provide you with more energy by preventing blood sugar spikes, and keep you at the lowest risk of disease. Remember that fruit and veggies can count as your carbs.

Summary

If you are struggling with energy levels and find it difficult to get through your day let alone your workouts you may not be eating enough carbohydrates. Carbs provide us with energy, so we need them in our diet. Diets that exclude carbs will only work for a short period of time, but eventually they will not be able to meet your daily energy needs and sustain you throughout your day.  The problem with carbs is that most of the time, we tend to get the wrong ones (simple carbs) and at too large of a portion. Strive for complex carbs in order to keep you fuller longer, and combine them with protein to help balance blood sugar and extend your energy levels. To learn more about protein, stay tuned for Part 2 of this post.

Want to know more about your specific carbohydrate needs? Contact me here for a nutrition counseling session.

Sources:

Mahan, K.L., & Escott-Stump, S. (2008). Krause’s food and nutrition therapy. St. LouisMissouri: Saunders Elsevier.

Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine, 3rd Edition. New York, New York: Atria paperback.

Rolfes, S. R., Pinna, K., & Whitney, E. (2009). Understanding normal and clinical nutrition, eighth edition.   Belmont, California: Wadsworth, Cengage Learning.

Photo by Monika Grabkowska on Unsplash