Carbs, Proteins, and Fats: Everything You Need To Know!

Carbohydrates, proteins, and fats have gotten a lot of attention in recent years with certain fad diets. But what is truth and what is fiction?

Here’s what you need to know about each nutrient:

Carbohydrates
First of all, carbohydrates are not bad. Though this lesson may have begun to seep into your brain, the truth is that without carbohydrates, we would not be able to stay alive.

That said, there are good and bad carbohydrates available to eat, so choosing the best ones for your body is in your best interest. Complex carbohydrates are considered the ‘good’ carbohydrates to eat. These carbohydrates are harder for the body to break down, thus they are not absorbed as easily, giving you a steady stream of energy as opposed to a quick rush of energy.

These carbohydrates are found in whole grain foods, such as breads, crackers, and cereals. They have a higher fibre content, which also allows them to fill up your stomach and leave you feeling satisfied and not as hungry during the day. This slow digesting food group also helps you maintain a steady blood sugar level which can help you prevent sharp hunger pangs.

Simple carbohydrates are those found in sugary foods, and are quickly absorbed into the bloodstream. These will give you a short term energy rush which is then followed by a ‘crash’ in your blood sugar levels. However, there are some simple carbohydrates that are healthy for the body – the natural sugars in fruits and vegetables are filled with vitamins and minerals and should be eaten regularly.

Proteins
While some diets might have you believing that you should eat ONLY protein each day, that’s simply not necessary.

But there’s no doubting that protein is important:
• It builds and repairs all body tissues
• It helps in muscle contraction
• Creates a healthy immune system
• A part of all body enzymes, hormones and other signalling molecules
• Energy and stamina supporter
• Prevents fatigue
• Helps with healing, clotting, and wound repair

But we really only need 0.8 to 1 gram of protein per kilogram of weight, with the average adult coming in at 50 to 65 grams of protein on a daily basis. Try reading food labels to get a sense of just how much protein you are eating each day. You might be surprised to see that you are eating more than you need.

Another thing you need to consider with proteins is that they are defined as complete and incomplete. The easiest way to remember the difference is that ‘regular’ protein sources that come from animals are complete, while proteins from vegetables and legumes are incomplete.

This differentiation is simply to point out the vegetable sources don’t contain all of the amino acids that are necessary for the body. To ‘complete’ the protein, you will need to include a complex carbohydrate with the incompletely protein.

This is especially important when you do not plan to eat meat or animal products. One example of how to do this is to eat beans and rice together or peanut butter on whole wheat bread (if it fits in with your diet).
Fats
We need fat in order to survive, that much is clear. But fat also provides us with a feeling of satisfaction when we are eating, helping to keep us full. Though you don’t want to eat a lot of fat in your diet, restricting your fat intake too much can often leave you feeling hungrier. Too little fat can also hinder vitamin absorption in your body (some vitamins can only be used if fat is present) and make your skin, hair and nails look dull.

Your fats should come from vegetable sources whenever possible – olive oils, avocadoes, etc. Saturated fats from meats and trans fats from processed foods are dangerous and should be avoided as much as possible. The Australian Heart Foundation recommends that you limit your total fat intake to no more than 20% of your total caloric intake.

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