By D. Highness | March 11th, 2021
We have all at some point heard or said the mantra, ‘eating to live, not living to eat.’ The message it conveys argues for the necessity of sustenance for basic survival and not for indulgence. The latter leads to symptoms of overconsumption, weight gain, and poor health outcomes. Over time, as technology advanced, we evolved, and so has the purpose of food. Food is not only a means of survival but has become a key component of entertainment. It has also become both friend and foe. We are delighted by its powerful effects on our five senses, but name it as the enemy in our battle against obesity and chronic diseases. In our arsenal are fad diets and fitness crazes that have only further complicated our relationship with food. The truth is, to achieve victory, there must be a simplification of this relationship and a return back to the basics.
The role that we consciously play in the process of eating is simplistic and enjoyable. However, our perfectly crafted organs and organ systems remain tasked with the subsequent digestion, absorption, and metabolism of the food ingested. This fact alone should give us a cause for reverence of our bodies and a desire to play dedicated companions in the quest for preservation. Just as in any successful relationship, communication and mutual understanding are important factors. Our body understands what it needs to work at its optimal level. We, in turn, must also understand what it needs from us to make this relationship work. We provide the nutrients, and our bodies methodically take care of the rest. These nutrients include those categorized as macronutrients and micronutrients. In this series, we will explore each macronutrient and micronutrient along with their respective subgroups. Our goal will be to understand how the body uses food to fight for our lives. With this new understanding, I hope that you, the reader, will wholeheartedly fight alongside your body in the battle for a quality life.
THE 3 AMIGOS
You may have heard a member of your family or a friend speak of counting macros. No, they are not solving some complex mathematical equation but are keeping track of the macronutrients they consume. Macronutrients are those nutrients that the body requires in large amounts. There are three such nutrients: fat, carbohydrate, and protein.
FATS
Not all fats are created equal. Fat is a central contributor to keeping our bodies functioning at their optimal levels. Fat provides insulation, cell structure, nerve transmission, vitamin absorption, and hormone production. Without it, we would be lifeless, immobile beings.
Fat divides into two main categories: saturated and unsaturated, differing slightly in chemical composition. Per the U.S. Department of Agriculture (USDA) recommendation, saturated fats should only comprise <10% of our daily caloric intake. The data surrounding the benefits and risks of saturated fats is limited; however, saturated fats make up LDL, the ‘bad’ form of cholesterol. Unsaturated fats include the essential fatty acids the bodies can only obtain through diet. Monosaturated and polyunsaturated fats provide a plethora of health benefits, including brain health. Omega-3 and Omega-6 are two classes of polyunsaturated fats that should be a part of our diets. Chia seeds, hemp seeds, flax seeds, and nuts, particularly walnuts, are all great sources of Omega-6. 20-35% of our daily caloric intake should come from fats, primarily unsaturated fats.
CARBOHYDRATES
Question any diet that eliminates carbohydrates. As with fats, all carbohydrates are not created equal and are vital to our health. Carbohydrates are the only source of energy for the command center of the body, the almighty brain. They also act as the preferred source of immediate energy for the rest of the body. Whole grains are an ideal source of carbohydrates, containing fiber and a long list of vitamins and minerals. Foods considered whole grains include: brown rice, quinoa, spelt flour, whole wheat flour, buckwheat, bran, bulgar wheat, couscous, and barley. Unlike grain products such as white bread and pasta, whole grains retain their most nutritious outer layers. 45-65% of our daily caloric intake should come from carbohydrates, half of which should be whole grains.
PROTEIN
Protein is the macronutrient with the most favorable reputation. It plays a vital part in developing and maintaining muscle structure, the nervous system, blood, skin, and hair. While our bodies can produce protein on their own, there are 8-10 essential amino acids, the building blocks of protein, that the body only obtains via our consumption. These essential amino acids are prevalent in chia seeds, soy, buckwheat, and complementary plant foods such as peanut butter sandwiches or rice and beans. 10-35% of our daily caloric intake should come from protein, specifically the essential amino acids.
Throughout this series, we will further explore each macronutrient. I hope you will become intentional in your eating and strengthen your relationship with your body and food.
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