CARBS, PROTEIN, OR FAT: Debunking the Common Myths

By Kayley George, RDN, LD

Macronutrients are the type of food that is required in large amounts by the body. There are three macronutrients: carbs, protein, and fat. Each has a distinctive quality and is used for a special purpose in the body. Although these nutrients are required in large amounts compared to micronutrients; a balance is still required to maintain a healthy lifestyle. Too much or too little of any nutrient can be harmful to the body. Moderation, or what is commonly referred to as the 80/20 rule, is the key to success.

Carbohydrate:

MYTH: Carbohydrates are bad for you. They will make you obese and lead to diabetes. Therefore, a healthy diet does not contain carbs.

SCIENCE: The main function of carbs is to provide energy to the body. Your body thrives on carbs for fuel! Other functions include storing energy, helping preserve muscle (not dipping into muscle protein for energy), promoting digestive health, and much more. In fact, it is the most significant fuel source for your heart and brain.  When you consume carbohydrates, it is either used immediately for energy or stored in the form of glycogen in the liver and muscle. While the liver can send stored blood sugar into the blood to provide energy, the skeletal muscle cannot, and its reserves are used solely to fuel working muscles.

There are three classifications in carbs.

1. Simple Carbs:  Naturally occurring sugar. Present in fruits (fructose), Milk (lactose), etc.

2. Complex carbs: Contain fiber and starch. Present in whole grains (whole-wheat bread, brown pasta, non-processed cereal, brown rice), peas, legumes, lentils, beans, veggies, and fruits.

3. Refined carbs:  have been processed to remove parts such as bran and germ. In this way fiber and minerals such as Vit B, iron are removed. additives may be added at this stage. Present in white bread, white tortilla, white pasta, processed cereal, white rice, pizza dough, bakery items like cakes, cookies, pastries, donuts, waffles, pies, and some other deserts.

Some other products that contain refined carbs which you might not know about; condiments (BBQ sauce, ketchup), sauces (pasta sauce, pizza sauce), granola bars, flavored yogurt, high fructose corn syrup, other sweeteners.

Complex carbs release energy more slowly and keep a person fuller for longer. Refined carbs provide energy for only a small time. This will make one hungry faster leading to more food consumption. Other than this, Refine carbs lack essential nutrients that the body needs. Complex carbs are a great staple of a nutritious diet and for weight loss goals .  Therefore, instead of omitting carbs from the diet; we need to focus on adding the right type of carbs in our diet.

Complex carbs are a steady source of energy whereas refined carbs are a quick and instant source of energy. This kind of quick energy for a little while causes people to feel hungry more often. This causes the consumption of more food which can lead to obesity, heart problems, type II diabetes and other diseases.

A lot of us have been exposed to refined carbs and it can be difficult to switch to complex carbs suddenly. Therefore, to make the transition a little smoother a great way is to find a healthier substitute for what one is craving.

Following are the list of some alternatives to refined carbs.

Refined carb Alternatives

White rice Brown rice

Breakfast cereal Oats

Soda Tea

Store-bought Juice Fresh Fruit

Flavored Yogurt Plain Yogurt with Fruit/Honey

White Bread Brown Bread

Cheese crackers Carrot and celery sticks

Taco shells Lettuce Wrap

White noodles Zucchini noodles or brown noodles

Honey-roasted salted nuts Plain unsalted nuts

Creamy soups Vegetable soups, lentil soups

Protein:

MYTH: Only meat contains protein. A healthy diet is based on an only complete protein diet.

SCIENCE: Proteins forms the structural part of a living organism such as muscle, hair, collagen. It is responsible for growth and maintenance, forming antibodies, balancing fluids. It also acts as a source of energy when required in times of starvation.

Protein’s primary role is building and repair of muscle tissue and in the formation of hormones and enzymes. Protein is made up of amino acids strung together like a pearl necklace. The body does not store protein like it does carbohydrate and fat, therefore it is important to eat protein throughout the day to keep a steady stream of amino acids readily available.

Protein can come from animal sources and plant sources. Animal sources have a greater proportion of protein that is absorbed from food and gets incorporated in the body. Thus animal protein is known as high biological value proteins whereas plant sources have low biological value proteins (less proportion of protein absorbed and incorporated). But by the combination of different plant sources high biological value can be achieved.

Plant protein source: legumes, pulses, tofu, tempeh, nuts, seeds

Animal protein source: egg, whey, cottage cheese, Greek yogurt, whole-fat dairy products, shrimp, red meat, and white meat.

White meat and red meat have their own distinctive benefits, and both can be included in the diet. Furthermore, opting for leaner cuts and trimming the visible fat can reduce the level of fat intake.

Type of meat Attributes

Red Meat: Beef, lamb, pork High fat, high vitamins (Vit B)

White Meat: Poultry (Chicken, turkey, etc.),

Fish (salmon, tuna, etc.)  Low fat, lean

Fat:

MYTH: Fat is bad for you. A balanced diet should not have any fats.

SCIENCE: Fat is stored in the form of triglycerides that are broken down into free fatty acids that travel in the blood to fuel the working muscles. Fat is essential for the body to function properly. Healthy fats help with vitamin absorption, supply the body with essential fatty acids it does not make by itself, and gives the foods we love the flavor and texture that makes them so enjoyable.

Fat is a prominent part of a healthy, balanced diet. Saturated fats should be consumed in a limited amount whereas trans fat should be avoided altogether as research has shown them to be harmful for health. On the other hand, unsaturated fats are known as 'heart-healthy' and are important for a well-rounded diet

Saturated Fat: fatty cuts of meat, poultry skin, dark cuts of poultry skin, high-fat products, lard, coconut oil, palm oil.

Trans Fat: margarine, vegetable shortening, processed food, store-bought fried foods

Unsaturated Fat: nuts, seeds, avocado, nut butter, fish such as salmon & trout, vegetable oil such as olive oil, walnut, olives.

NOW, WHAT?

Therefore, all three macronutrients have a unique structure and function. Each is needed by the body to help in performing its task and keep the body healthy and fit. Instead of omitting a macronutrient from the plate, the challenge is to choose the right kind of carbs, protein, and fat as each plays its own vital role. A healthy balanced diet should contain complex carbs, protein (plant protein or both i.e. animal & plant protein), and healthy fats. For more information on the distinct roles of each macronutrient, check out our Macro Breakdown Guide today!

Published on Jul 20, 2020 at 11:40 am