Have you heard of someone “watching their macros?”
If so, you’re not alone; I hear about macros on a regular basis.
Macros is short for macronutrients, which include protein, carbohydrates (carbs) and fats. Many believe that more protein is better for the body. Many believe more carbohydrates is the better way to go. I just listened to a presentation given by a physician about plant-based diets, which are high in carbohydrates, and why eating more protein is not the answer. Omega-3 fats are largely considered anti-inflammatory.
How does one decide what to focus on? Read on to find out.
Protein, carbs and fat are used for different purposes in the body. Protein is used to build muscle, make enzymes, support immune function, and to keep hair and nails healthy.
Carbohydrates are used for energy.
Fat is used for energy, to make hormones and for brain development in children.
All three are necessary. If a person cuts out one of these nutrients, it has repercussions for their health. For instance, carbohydrate is the preferred energy source for many cells, and some cells can only use carbohydrate for energy. If there is not enough carbohydrates available for these cells, protein is taken from body stores (i.e., muscle and organs) to make carbohydrates.
Also, carbohydrates are our only source of fiber, which helps keep us full, aids with digestive health and reduces the risk of heart disease.
Further, cutting out one of these nutrients is usually difficult to keep doing for long periods of time. Think about a diet that is high in fat and protein: lots of bacon, sausage, butter and cheese.
Sounds great, right?
Would it sound as good if you were told that you also had to avoid eating fruit, drinking milk, eating potatoes and eating bread and pasta?
It certainly does not to me.
Many of the people I speak with say the same thing; the diet was great at first, then it got boring and they started craving what they were told not to eat. Plus, eating too much protein for an extended period of time can cause kidney issues.
You might remember the Basic Four, or the Food Guide Pyramid. Maybe you have heard of MyPlate. I support the use of MyPlate (which has now replaced the Food Guide Pyramid), and the focus on eating enough of each food group. Each food group is made up of foods that have similar amounts of macronutrients and micronutrients (i.e., vitamins and minerals), and some of these nutrients are difficult to get enough of from other food groups. The five food groups represented by MyPlate are fruits, vegetables, grains, protein and dairy (or alternatives such as soy milk).
I find those who work toward eating at least some of each of these foods at every meal tend to feel fuller and more satisfied with their meals.
Some people find they have issues tolerating certain foods within a group. It is perfectly OK to avoid those foods that cause you issues. I would encourage you to find other foods in that group that you can eat, so you can make sure you get enough essential nutrients to prevent deficiencies.
There are also some health conditions that make eating enough from a food group challenging or impossible. For instance, in the later stages of chronic kidney disease, the kidneys have difficulty filtering phosphorus. This means the person with chronic kidney disease is advised to avoid milk and other dairy products, including cheese, yogurt and ice cream, as well as the usual alternatives (such as soy milk).
How does this person consume enough calcium and vitamin D? That’s a question to discuss with a physician or dietitian.
If you need help sorting through diet recommendations, talk to your doctor or a registered dietitian. Registered dietitians are uniquely qualified to assess a person’s health conditions and make suggestions about how to eat to best support those health conditions. As a registered dietitian, one must complete an accredited dietetics program, a supervised dietetic internship, pass a national exam, and complete continuing education to stay updated on nutrition information.
You can search for a dietitian near you at eatright.org/find-an-expert.
Lynn Eaton, R.D., L.D., CDE, is a registered dietitian and certified diabetes educator. She works at Capital Region Medical Center as an inpatient, outpatient and critical care dietitian.