Macronutrients from food provide us with energy. We will explain to you which substances are involved, how best to take them and how they work.
What are macronutrients?
The nutrients that humans can consume through food are divided into micro and macro nutrients. The body needs these nutrients to grow and stay healthy.
The macronutrients are the substances that the body absolutely needs for its energy supply. You should therefore make sure that you always consume enough macronutrients. The macronutrients include:
carbohydrates and fiber,
Fats (lipids) and
Proteins (proteins).
Sometimes alcohol is also counted among the macronutrients because the body can also use it to generate energy. However, this does not mean the alcohol that you consume through alcoholic beverages, but the alcohol that is part of some important fatty acids.
Carbohydrates – the body’s most important source of energy
Carbohydrates provide your body with the most energy. They also serve as scaffolding substances for the carbon skeletons needed for amino acids. According to the DGE (German Society for Nutrition e.V.), about half of the nutrient intake should consist of carbohydrates. With an average energy requirement of 2000 calories, this corresponds to around 250-360 grams of carbohydrates.
Carbohydrates are divided into three major groups:
Simple sugars such as glucose
Disaccharides such as lactose
Polysaccharides, such as starch and fiber
Simple sugars are absorbed directly by the body and the blood sugar level rises quickly. Multi-chain carbohydrates (multiple sugars), on the other hand, first have to be broken down again because the body can only use simple sugars directly. This is why polysaccharides in particular serve to provide the body with long-term energy.
The right dosage of carbohydrates
You should primarily consume polychain carbohydrates, i.e. multiple sugars, with your food. The World Health Organization recommends that no more than 10% of carbohydrate intake should be made up of simple sugars.
When too much simple sugar is ingested in the diet, the body cannot process it all at once and stores it in the liver and muscles. If the supply of glucose is too high, it is metabolized into fat.
However, if you eat too few carbohydrates through your diet, it can happen that your body converts protein to carbohydrates instead and then not enough protein is available for the body. You should therefore always ensure a balanced diet.
The best carbohydrate suppliers
Depending on the type of carbohydrates, you can use different foods:
Simple sugars: You can consume simple sugars in the form of fructose and glucose, for example through fruit. A simple sugar in milk sugar, galactose, is found primarily in milk and milk products. From an ecological point of view, you should make sure to shop locally and seasonally. You can also pay attention to organic quality, especially with fruit and milk.
Double sugar: You can find double sugar in common household sugar and all products containing it, as well as e.g. beet sugar in the form of sucrose. It also includes lactose from dairy products and maltose from beer.
Polysaccharides: One of the most important carbohydrates is polychain starch. Examples of starchy foods are cereals, potatoes, vegetables and legumes. These foods also contain a lot of important fiber. Dietary fiber is particularly important for digestion. Meat with a high muscle content also contains polysaccharides in the form of glycogen. When shopping, please make sure that you use sustainable and organic products whenever possible.
The following foods are recommended for the right carbohydrate supply:
fruit and vegetables
Grain
potatoes
legumes
Dairy products
Fats – the all-rounders
Fats serve as a source of energy for your body because they contain the most energy per gram (approx. 9 calories per gram). In addition, fats have a protective function for organs, support the absorption of fat-soluble substances such as vitamins and are a flavor carrier. In addition, fats store energy in the form of fat deposits and serve as a building material for the body’s cells.
According to the DGE, around 25-30% of the energy intake should come from fats. This corresponds to an intake of approx. 65 grams of fat per day with an energy intake of 2000 calories per day.
There are different types of fat that can also be absorbed and processed differently by the body.
Fats include:
animal and vegetable fats
Fats with saturated and unsaturated fatty acids
The different fatty acids
Saturated fats are mainly found in animal foods such as butter and cheese. Your body can produce saturated fatty acids itself, so they don’t have to be ingested in large amounts through food.
Monounsaturated fatty acids are mainly contained in vegetable oils. They can also be produced by your body itself and ensure that the blood lipid level is kept constant.
Polysaturated fatty acids or essential fatty acids cannot be produced by your body itself and must therefore be supplied through food. The omega-3 fatty acids and the omega-6 fatty acids play a particularly important role. The essential fats are largely responsible for the function of your organism. They are found in oils, nuts and leafy vegetables, as well as in meat, butter or egg yolks.
Trans fats are a by-product of fat hardening and are found in margarine, shortenings and products containing them, such as chips, convenience foods or cookies. According to the German Society for Fat Science e.V., an excessive intake of such trans fatty acids increases the risk of cardiovascular diseases.
