Proteins, Fats, Carbohydrates: The Role of Each Macronutrient
Balance in nutrition is the foundation of health. When it comes to diet, we often hear the words “proteins, fats, and carbohydrates.” These three macronutrients form the basis of our nutrition and play a vital role in the proper functioning of the body. However, there are many myths surrounding these substances: some exclude fats, some fear carbohydrates, and some think that you can only eat protein products. Today, we will figure out why the body needs all three groups and how to create a balanced diet.
1. Proteins: the building material of the body
Proteins are the main building material for the cells of our body. They consist of amino acids necessary for growth, tissue repair, hormone production, enzymes, and antibodies. Even if you are not involved in sports or do not seek to gain muscle, proteins are an important part of your daily diet.
Examples of protein-rich foods:
- Meat (chicken, turkey, beef)
- Fish and seafood (salmon, tuna, shrimp)
- Eggs
- Dairy products (cottage cheese, yogurt, cheese)
- Plant-based proteins (legumes, tofu, chickpeas, lentils, soy)
- Nuts and seeds
Proportion in the diet:
Proteins should make up about 15–30% of daily calories. For the average person, it is recommended to consume about 1–1.5 grams of protein per kilogram of body weight. Athletes and active individuals may need more (up to 2 g/kg). You can calculate your protein requirement in the SYPB 30 calorie counter app.
2. Fats: a source of energy and health
Many people mistakenly associate fats solely with excess weight, but in fact, this is an essential macronutrient. They are the main source of energy, participate in creating cell membranes, help absorb fat-soluble vitamins (A, D, E, K), and the synthesis of hormones.
Fats are divided into three types:
- Healthy fats (unsaturated): have anti-inflammatory properties and support heart and brain health. Sources: olive oil, nuts, avocado, fatty fish.
- Saturated fats: moderate consumption is acceptable, but excess can be harmful. Sources: meat, butter, cheese.
- Trans fats: artificial fats that should ideally be completely excluded. Sources: fast food, margarine, industrial sweets.
Examples of foods with healthy fats:
- Olive and flaxseed oils
- Avocado
- Arctic fish (salmon, sardines, mackerel)
- Nuts (almonds, walnuts) and seeds (chia, flaxseed)
- Egg yolks
Proportion in the diet:
About 20–35% of total calories. It is important that the main part comes from healthy fats, while saturated fats are limited to 10% of total fat intake. You can calculate your fat requirement in the SYPB 30 calorie counter app.
3. Carbohydrates: fuel for the body
Carbohydrates are the main source of energy. When we consume carbohydrates, they break down into glucose, which is used as a fuel source for the brain, muscles, and other systems of the body. If you exclude or limit carbs, you may quickly experience fatigue, reduced cognitive function, and a drop in mood.
However, it is important to distinguish between complex and simple carbohydrates:
- Complex carbohydrates: provide long-lasting satiety and stable blood sugar levels. Sources: grains, vegetables, whole-grain bread, legumes.
- Simple carbohydrates: are rapidly absorbed and can cause blood sugar spikes, leading to feelings of fatigue and hunger. Sources: sweets, pastries, fast food.
Examples of foods rich in complex carbohydrates:
- Grains (oatmeal, buckwheat, quinoa, bulgur)
- Whole grain bread and pasta
- Vegetables (potatoes, broccoli, carrots)
- Fruits and berries
- Legumes (lentils, beans)
Proportion in the diet:
Carbohydrates should make up about 45–65% of your total daily calories. However, focus on complex carbohydrates while limiting “empty” calories from sweets and processed foods. You can calculate your carbohydrate requirement in the SYPB 30 calorie counter app.
Why do we need all three macronutrients?
The body cannot function fully when one of the macronutrients is excluded. Here’s what you can expect when they are lacking:
- Lack of protein: Loss of muscle mass, weakened immunity, problems with skin and hair.
- Lack of fats: Hormonal disorders, deteriorating skin health, impaired vitamin absorption.
- Lack of carbohydrates: Fatigue, decreased concentration, reduced physical and mental activity.
Balanced nutrition is not a diet, but a way of life that ensures health, energy, and good well-being. By paying attention to each macronutrient, you lay the foundation for the proper functioning of your body in the long term. Example of a balanced daily diet for 1500 kcal.