Carbohydrates

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    Good Carbs are complex carbohydrates that break down slower in your body,

while simple carbohydrates break down fast in your body (they go right into your

blood stream.)

     Read this about why we need carbs, fat and protein:

Macronutrients: the Importance

of Carbohydrate, Protein, and Fat

WHAT ARE MACRONUTRIENTS?

Macronutrients are nutrients that provide calories or energy. Nutrients are

substances needed for growth, metabolism, and for other body functions. Since

“macro†means large, macronutrients are nutrients needed in large amounts.

There are three macronutrients:

CarbohydrateProteinFat

While each of these macronutrients provides

calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per

gram.

Protein provides 4 calories per gram.

Fat provides 9 calories per gram.

This means that if you looked at the Nutrition

Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat,

and 0 grams of protein per serving, you would know that this food has about 48

calories per serving (12 grams carbohydrate multiplied by 4 calories for each

gram of carbohydrate = 48 calories).

Besides carbohydrate, protein, and fat the only

other substance that provides calories is alcohol. Alcohol provides 7 calories

per gram. Alcohol, however, is not a macronutrient because we do not need it

for survival.

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?

Carbohydrates are the macronutrient that we need in the largest amounts.

According to the Dietary Reference Intakes published by the USDA, 45% - 65% of

calories should come from carbohydrate. We need this amount of carbohydrate

because:

Carbohydrates are the body’s main source

of fuel.Carbohydrates are easily used by the body

for energy.All of the tissues and cells in our body can

use glucose for energy.Carbohydrates are needed for the central

nervous system, the kidneys, the brain, the muscles (including the heart)

to function properly.Carbohydrates can be stored in the muscles

and liver and later used for energy.Carbohydrates are important in

intestinal

health and waste elimination.Carbohydrates are mainly found in starchy

foods (like grain and potatoes), fruits, milk, and yogurt. Other foods

like vegetables, beans, nuts, seeds and cottage cheese contain

carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates

that our body cannot digest. These carbohydrates pass through the intestinal

tract intact and help to move waste out of the body. Diets that are low in

fiber have been shown to cause problems such as constipation and hemorrhoids

and to increase the risk for certain types of cancers such as colon cancer.

Diets high in fiber; however, have been shown to decrease risks for heart

disease, obesity, and they help lower cholesterol. Foods high in fiber include

fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?

According to the Dietary Reference Intakes published by the USDA 10% - 35% of

calories should come from protein. Most Americans get plenty of protein, and

easily meet this need by consuming a balanced diet. We need protein for:

Growth (especially important for children,

teens, and pregnant women)Tissue repairImmune functionMaking essential

hormones and enzymesEnergy when carbohydrate is not availablePreserving lean

muscle mass

Protein is found in meats, poultry, fish, meat

substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy

foods and vegetables.

When we eat these types of foods, our body

breaks down the protein that they contain into amino acids (the building

blocks of proteins). Some amino acids are essential which means that we need

to get them from our diet, and others are nonessential which means that our

body can make them. Protein that comes from animal sources contains all of the

essential amino acids that we need. Plant sources of protein, on the other

hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?

Although fats have received a bad reputation for causing weight gain, some fat

is essential for survival. According to the Dietary Reference Intakes

published by the USDA 20% - 35% of calories should come from fat. We need this

amount of fat for:

Normal growth and developmentEnergy (fat is the most concentrated source

of energy)Absorbing certain vitamins ( like vitamins

A, D, E, K, and carotenoids)Providing cushioning for the organsMaintaining

cell membranesProviding taste, consistency, and stability

to foods

Fat is found in meat, poultry, nuts, milk

products, butters and margarines, oils, lard, fish, grain products and salad

dressings. There are three main types of fat, saturated fat, unsaturated fat,

and trans fat. Saturated fat (found in foods like meat, butter, lard, and

cream) and trans fat (found in baked goods, snack foods, fried foods, and

margarines) have been shown to increase your risk for heart disease. Replacing

saturated and trans fat in your diet with unsaturated fat (found in foods like

olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of

developing heart disease.

A NOTE ON MICRONUTRIENTS

Although macronutrients are very important they are not the only things that

we need for survival. Our bodies also need water (6-8 glasses a day) and

micronutrients. Micronutrients are nutrients that our bodies need in smaller

amounts, and include vitamins and minerals.