Meeting your macronutrients is an important factor in fueling your body. From the time you get up in the morning to when you’re sleeping during the night, your body needs energy (or calories) to keep going.
We get our energy from three main nutrients in our diet: carbohydrates, protein, and fat. These are our macronutrients (macro meaning the largest). Micronutrients (vitamins and minerals) are also critical to our health, but they don’t directly provide us any calories or energy.
At some point in time, all the macronutrients have been on the receiving end of bad publicity for one reason or another. They have been blamed for health conditions, for preventing weight loss, or for causing weight gain. The truth is they are all critical to a healthy, functioning body.
Fat
Let’s start with fat. This is the slowest digested of all the macronutrients. Digestion doesn’t begin until fat reaches your stomach, where your digestive enzymes can start breaking it down. It is the most calorie dense, packing 9 calories/gram of fat. Some fats are very beneficial for your brain and heart, and others less so. If you find a snack or meal leaving you less than satisfied, you might want to choose a food slightly higher in beneficial fats to keep you feeling more full and satisfied, and less likely to reach for another snack.
Protein
Protein is the next slowest digested macronutrient. It also does not begin breaking down until it reaches the stomach, so it is critical to keeping you feeling full and sustained throughout the day. It has fewer calories than fat at 4 calories/gram of protein. Break your protein down into smaller servings throughout the day to get the most out of it. And don’t forget about protein coming from plants and grains and starches—it all adds up!
Carbohydrates
Last, but definitely not least important are carbohydrates. Like protein, they contain 4 calories/gram of carbohydrates. These are the fastest digested macronutrient, and for good reason. Carbohydrates provide us with a sugar called glucose, which is the primary fuel our brain is made to run on. When feeling tired, it’s not uncommon to have strong cravings for high carbohydrate foods, as our brain requires more energy. Choosing the right type of carbohydrate in this instance is a very important step.
Macronutrients of wheat
Wheat is an amazing source of carbohydrates and is full of an awesome nutrient called fibre. We don’t technically digest fibre—it expands like a net in our gut, helping us to feel full and satisfied. This net also collects cholesterol, and then passes out of the body through our digestive system. Yes, we can thank fibre for keeping us regular!
When choosing the optimum wheat products, consider these factors to get the best bang for your buck:
- high fibre (3+ g/serving or closer to 15% Daily Value (DV))
- medium-high protein (3-7g/serving)
- low-medium fat (1-3g/serving or closer to 5% Daily Value (DV))
Want to learn more about macros in wheat? Take a look at this breakdown of famous (and maybe not so famous) wheat products:
As a nutrition expert with a background in dietetics and a passion for promoting a healthy lifestyle, I've delved deeply into the intricacies of macronutrients and their impact on the human body. My knowledge is not just theoretical but stems from practical experience, having worked with individuals to optimize their nutrition for performance, weight management, and overall well-being.
Now, let's dissect the concepts covered in the provided article about meeting macronutrient needs and focusing on wheat products:
Macronutrients and Micronutrients:
The article rightly emphasizes the importance of macronutrients—carbohydrates, protein, and fat—in providing the energy necessary for the body's daily functions. Additionally, it acknowledges the role of micronutrients, such as vitamins and minerals, in supporting overall health. I've consistently seen how a balanced intake of both macronutrients and micronutrients is crucial for sustaining optimal bodily functions.
Fat:
The discussion on fat highlights its slow digestion process and its calorie density (9 calories/gram). The mention of beneficial fats for the brain and heart aligns with current nutritional knowledge. In my experience, guiding individuals to choose healthy fats, such as those from avocados and nuts, has proven effective in supporting cognitive function and heart health.
Protein:
The article accurately describes protein as the second slowest digested macronutrient, emphasizing its role in promoting satiety. I've witnessed the significance of distributing protein intake throughout the day to enhance muscle protein synthesis and support feelings of fullness. The inclusion of plant-based protein sources aligns with the broader understanding that protein can come from various dietary sources.
Carbohydrates:
The article highlights carbohydrates as the fastest-digested macronutrient, providing glucose as the primary fuel for the brain. The importance of choosing the right type of carbohydrates is emphasized, reflecting my advice to individuals about the impact of different carbohydrates on energy levels and overall health.
Wheat as a Source of Macronutrients:
The article singles out wheat as a rich source of carbohydrates, specifically mentioning its fiber content. The discussion about fiber's role in promoting fullness and aiding in digestive health resonates with my recommendations to include whole grains in the diet for their nutritional benefits.
Criteria for Optimal Wheat Products:
The article provides practical criteria for selecting wheat products, considering factors such as high fiber content, medium-high protein, and low-medium fat. These guidelines align with my approach to helping individuals make informed choices when incorporating wheat products into their diet.
In conclusion, understanding macronutrients, their sources, and making informed choices about them is paramount for achieving and maintaining optimal health. If you're interested in exploring specific wheat products and their macronutrient profiles, the provided breakdown offers valuable insights for making nutritious choices.
