What are Macros? What do they do?

By: SaRene Brooks

There are lots of words floating around out there when it comes to nutrition. Macros is one of those hot topics that are associated with healthy eating and weight loss. Macros are the nickname for macronutrients. They are nutrients we need in larger quantities which provide our body with energy. They consist of protein, carbohydrates, and fat. Alcohol technically provides calories but is not essential for survival so it is not often mentioned with protein, fat and carbs.

Macronutrients are not to be confused with micronutrients which are mostly vitamins and minerals. These too are important but are consumed in smaller amounts.

All macros play an important role in our body.

Let’s take a look at each one and then you can decide how they

fit into your personal healthy diet.

Carbohydrates

Carbohydrates are the body’s preferred energy source. They are easy to access and used to fuel our body. When any carbohydrate is eaten, it breaks down into a simple sugar called glucose and enters the blood stream. From here, with the help of insulin, it enters the cells of the body and is used not only for body movement but also for the brain to think and send signal to the rest of the body.

Carbs are not bad for you but should be consumed in appropriate amounts. ~ 50% of daily intake should come from carbs. Let’s learn more about the different types of carbs and what they do when we eat them.

Complex Carbs:

These are naturally occurring in plants and dairy. They are called complex because they have many components. Due to their composition, they slow down digestion which keeps our digestive tract functioning properly and helps us stay full longer.

Complex carbohydrates consist of:

o Fruits

o Veggies

o Whole grains

These also contain fiber and other important vitamins and minerals

o Milk

o Yogurt

These also contain protein, fats, vitamins and minerals

Simple Carbs:

These are found in foods where sugar has been added or nutrients have been removed. Consuming too much simple sugars are associated with weight gain, heart disease, type 2 diabetes and cancer.

Foods where nutrients have been removed:

o Fruit juice

o Refined grains

Foods where sugar has been added

o Baked goods

o Candy

o Granola bars

o Soda and other sweetened beverages

o Sauces and syrup

TIPS for choosing carbs:

1. Choose the whole fruit rather than fruit juice

2. Limit the intake of soda

3. Have non-starchy veggies for a snack

4. Look for food with whole grains

5. Increase your intake of fiber

Proteins

This macronutrient helps build muscle, promotes wound healing and plays a role in hormone production. When consumed with a meal or snack it will help you feel full longer. Protein should make up ~15-35% of daily intake. Individualized amounts can be assessed based on activity level, illness, age and nutritional needs.

There are a variety of protein sources to choose from

Poultry	7-9 grams per 1 oz	Chicken Turkey Cornish hen Duck Goose
Meat/wild game	7-9 oz grams per 1 oz	Beef Pork Veal Lamb Goat Venison Rabbit Pheasant
Fish/Seafood	4-7 grams per 1 oz	Salmon Tuna Herring Mackerel Trout Sardines Catfish Cod
Beans/legumes	4-7 grams per ½ cup cooked	Black Kidney Pinto Navy Great northern Chickpeas Lentils Black-eyed peas Split peas Edamame Lima
Nuts	4-7 grams per 1 oz or 2 Tablespoons	Nuts Nut butters Peanuts Almonds Cashews Pistachios Macadamia Hazelnut Brazil
Eggs	6 grams per 1 large	Whole Eggs
Dairy	7-15 grams per serving 1 cup milk=1 serving 1 oz cheese=1 serving	Milk Cheese Cottage cheese Yogurt Kefir
Whole grains	3-7 grams per serving 1 slice bread = 1 oz 1 serving pasta=2 oz dry 1 serving grain=1/4-1/2 cup dry	Oatmeal Brown rice Quinoa Farro Barley Wild rice Whole wheat bread Whole wheat pasta

Snacks are a perfect time to get in some protein. Here are some ideas:

o 2 hard-boiled eggs 12 grams

o 2 Tbsp peanut butter on 1 slice whole grain bread 14 grams

o 6 oz Greek yogurt with ¼ cup granola 15 grams

o ¼ cup hummus with whole wheat crackers 7 grams

Fats

Dietary fats play an important role in a healthy diet. It is necessary to have some fat in order to absorb vitamins A, D, E, and K. Fat is also used a source of energy. ~ 20-35% of your daily intake should come from fats. Remember that fat has more than 2 times the calories per gram than carbohydrates and protein.

Unsaturated:

These come from seafood and plants. They make a positive impact on cholesterol and heart-health.

Some examples are:

o Nuts and seeds

o Fatty fish – tuna, mackerel, herring, salmon, tuna, sardines

o Avocados

o Plant oils – canola oil, olive oil, peanut oil, sesame oil etc.

Saturated:

This type of fat comes from dairy and animal sources. They do not need to be avoided but should be in lower proportion than unsaturated fats.

Some examples are:

o Coconut and coconut oil

o Palm oil and palm kernel oil

o Poultry

o Red meat

o Milk

o Butter

Foods that contain saturated fats are:

o Pastries and pies

o Cakes

o Sausage

o Biscuits

Ideas for choosing dietary fats that are right for you:

Snack on

o Trail mix

o Tuna on whole grain crackers

o Nut butter on apple slices

o Avocado on whole wheat toast

Selecting cooking oil that is liquid at room temperature:

o Canola oil

o Olive oil

o Sunflower oil

o Peanut oil

o Corn oil

Macros and Blood Glucose Management

While carbohydrates make the biggest impact on blood glucose levels, protein and fat also play a role.

Carbohydrates covert directly to glucose and require adequate insulin to leave the blood stream and be used by the body for fuel.

Proteins, when eaten in large amounts or with very little carbs, will partially convert to glucose. This does not happen until 1-2 hours following consumption.

Fats slow digestion and create temporary insulin resistance. This causes blood sugars to rise following a high fat meal. Blood sugars may stay elevated for 6-8 hours.

To learn more about how these macronutrients impact YOUR blood sugars, it is important to meet with a professional such as a Registered Dietitian or a Certified Diabetes Care and Education Specialist. They can help you with personalized education and strategies to keep you blood sugars in range while enjoying a variety of macronutrients.

As always, it is important to remember that all the amount of nutrients needed for a healthy diet varies between each individual. Get the correct information from a professional so you can optimize your eating habits.

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life , while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.