Understanding the 3 Major Food Groups…Protein, Fats & Carbohydrates…

Protein…

Protein is one of the most important substances we consume. It is used to repair, replenish and build new tissue in the body.

Other than water, protein is the most abundant nutrient in the body. Protein is a chain of linked units called amino acids. The protein you eat is split apart into these amino acids, absorbed in the small intestine, then rearranged and put back in the blood stream to build and repair all of the body’s tissues, thus maintaining a healthy life.

Protein provides four calories per gram. The human body can do three things with protein calories; put protein in fat stores, use it to carry out functions vital to life, or use it as an energy source (last resort for energy).

Rarely, protein calories will be used as an energy source…. only when the body is lacking fat or carbohydrate calories for fuel. When the body receives sufficient quantities of proteins, fats and carbohydrates, protein will carry out its specific functions. These proteins functions include: replacement of old cells, building muscles, organs, blood, nails, hair, skin, and tissues. Protein also takes part in hormone function, antibody function, and enzyme formation.

Insufficient consumption of protein will cause your body to slowly start shutting down.

Fats…

Did you know that 1lb of body fat equates to 3,500 calories.

Fat is the world’s most misunderstood nutrient! Everyone has told you about how bad excess fat is in your diet. In fact, this is discussed so much that the positive effects of good fats are seldom brought up. Fat has many functions that people overlook. Without enough fat in your diet, you will not be able to support good health.

‘Lipids’ is the scientific term used for fat. Lipids have over twice as many calories per gram as carbohydrates or protein, offering a great energy source. But remember, with twice as many calories, we need to keep a close eye on the amount we eat. Lipids are divided into categories; Cholesterol is an example of saturated fat.

Saturated fats remain solid at room temperature, are found in animal sources, coconut, and in excess are linked to heart disease. Unsaturated fats are found in oils and plants. These unsaturated fats stay in the form of a liquid at room temperature. These fats found in oils and plants make up the essential fat you body needs through diet called linolaic acid.

Linoleic acid cannot be manufactured by the body, thus, it is an essential fatty acid that must be supplied through the diet. Fat accomplishes many things: It gives us energy for activities, providing nine calories per gram, surrounds and protects vital organs, takes part in cellular function and structure, regulates hormone production, balances body temperatures, and transports fat soluble vitamins.

Fat is very important in aiding us to feel satisfied, without good fats in our meals, the body will continually crave for that ‘satisfaction’, making us consume excess calories.

Fat is the last nutrient to digest and leave the stomach. This supplies a delayed feeling of satisfaction after eating.

Carbohydrates…

Complex carbohydrates include bread, pasta and cereals. They are digested at a slower rate than simple carbohydrates. This slower digestion offers a more continual and stable flow of energy. Simple carbohydrates deliver the same amount of energy, four calories per gram, but at a far more rapid pace. Therefore, simple carbohydrates provide an immediate boost in blood sugar. But the boost comes with a price — it wears off quickly and more is needed to sustain blood sugar levels. As a result, excess food cravings are experienced and may cause individuals to increase their calorie consumption. So, simple carbohydrates should be kept to a minimum within your diet. They include sugar, fizzy drinks and sweets.

Sugar and Carbohydrates are broken down into smaller versions called glucose. All cells in the human body depend on glucose. This makes carbohydrates the body’s number one energy source.

The majority of your daily carbohydrate calories should come from complex carbohydrates. Less than 10% of your calories should come from refined sugars. This will steady your blood sugar levels, increase energy expenditure and increase meal satisfaction.

Summary

Now we understand that these 3 nutrient groups are just as valuable in their own right as each other. Protein to build and repair, carbs to provide energy and fats to transport vitamins, provide energy and aids the immune system.

Author: Lloyd Tilney