Post #35: The Macronutrient Myth-Busters: Why Carbs, Fats, and Proteins All Matter

All calories are not the same; a thousand calorie diet of doughnuts vs. a thousand calorie diet made up of vegetable scrambled eggs, toast and avocados have very different impacts on our bodies. These meals differ in what contributes to those calories viz. the macronutrients. Today’s post (#35) takes a more practical look at the role that the 3 big macronutrients: - Carbohydrates, Fats, and Proteins - play in our bodies to keep us humming along. I decided to cover this topic because there is a tendency in various pithy social media videos to demonize certain macros like carbs and fats or hype up proteins, but the reality is that each of them play distinct and important roles in our body’s functioning. It is therefore important to understand what those are and therefore how we should consume them.?

Before I get into the post, I want to share something interesting that I am trying with this post. The audio version attached with today’s post is an AI generated podcast of this write-up (using NotebookLM from Google). It has taken my post and converted it into a conversation between two AI generated characters (that my daughter has termed Ms. AI and Mr. ML). Although at times it is a bit cheesy, the conversation is definitely more engaging. Check it out and let me know what you think. (https://nickhiljakatdar.substack.com/p/post-35-the-macronutrient-myth-busters)

What are Carbohydrates (Carbs) and what is their Impact on our Health Parameters?

Carbs are organic compounds consisting of carbon, hydrogen, and oxygen, primarily used by the body as a quick energy source. Carbs can be simple (sugars) or complex (starches and fiber). On one hand, carbs are critical to provide us the energy we need but over consumption of carbs, especially the refined and simple versions, impacts our HbA1c levels, inflammation levels, triglyceride levels negatively while potentially reducing our HDL cholesterol and increasing not just the LDL levels but also creating more of the smaller, dense version of the LDL particles, which leads to higher risk of heart disease. Interestingly, while a high carb diet can impact our visceral fat levels for the worse, pairing it with protein before and after strength training routines can help build muscle mass. Finding the right balance of carbs that is aligned with the rest of our lifestyle and our genetic proclivities is critical.

What Role do Carbs Play in our Bodies?

1. Energy Source: Carbs are the body's preferred and most efficient energy source. When we consume carbs, they are broken down into glucose, which our cells use for energy. This breakdown of carbs into glucose happens more rapidly for simple carbs (like rice, potatoes, etc.) and less rapidly for complex carbs and resistant starches (like reheated versions of rice, potatoes and pasta). This glucose is first used to power our cells and our brain. In fact, the brain is especially reliant on glucose as its energy source, consuming about 20% of the body’s glucose-derived energy at rest. This is why low blood sugar can lead to cognitive issues like fatigue, confusion, and difficulty concentrating. A fascinating fact about the brain is that if it doesn’t get enough access to enough energy, it will go as far as instructing the body to start breaking down muscle to get access to glucose. While that will happen in only extreme circumstances, it is an example of how our brain has evolved to survive when it needs to.?
2. Digestive Health: Complex carbohydrates, such as fiber found in whole grains, fruits, and vegetables, are crucial for digestive health. Fiber promotes healthy gut bacteria and improves bowel regularity. Interestingly, even though fiber is a carb, consuming fiber inhibits the action of the enzyme that breaks down the carbs into glucose; effectively acting like an anti-carb (just to be clear this isn’t a scientific term). This slows down the absorption of glucose into the bloodstream, which helps reduce conditions like heart disease and diabetes, and also creates less issues like post meal energy crashes.?

Can our Bodies Store Carbs/Glucose?: For most reasonably healthy folks, the glucose from a meal stays in the bloodstream for no more than 2 hours before it is moved into the cells. When the cells get what they need, the remaining glucose is stored in the liver and muscles as glycogen. The liver stores about 100-120 grams of glycogen, which can be released into the bloodstream to regulate blood glucose levels, while muscles store around 300-400 grams, which they use for energy during exercise. This is used during physical activity or fasting in a quick and easily accessible manner. The glucose in the short term storage areas have only about 30 to 40 minutes worth of instant energy in a high intensity environment. After it stores whatever it can in the liver and muscles, if there is still more glucose left, it gets stored by the body as triglycerides in the fat cells.?

Can our Bodies Create Carbs/Glucose?: The body can synthesize glucose through a process called gluconeogenesis, using non-carbohydrate sources like amino acids (from proteins) and glycerol (from fats). However, gluconeogenesis is a slow and extremely inefficient process and so the body prefers to get glucose from dietary carbohydrates, as this is the most efficient source.

How I Manage my Carb Consumption:

1. I consume carb-rich foods for better performance and faster recovery about 45 minutes to an hour before any high intensity activity like strength training or soccer. This combination of the carbs from the meal and the glycogen from the store provides me about 90 minutes worth of energy.?
2. I eat a bowl of mixed green or mixed vegetable salad at the start of almost all of my meals for the reasons described above: helps with improving my blood sugar levels as well as helps with my digestive health.

While I ensure a good balance of carbs, fat and protein in every meal, I try to front load my carb consumption in the first half of the day and minimize it in the second half, to ensure a better quality of sleep.

Note: Some groups, such as pregnant women, people with certain metabolic disorders, or individuals with very high energy needs (e.g., athletes), may not fare well on very low carb diets for prolonged periods. Fasting or extreme carb restriction for too long without proper nutritional support could lead to muscle loss, nutrient deficiencies, or other health issues if not managed carefully.

What are Fats and what is their Impact on our Health Parameters?

Fats are composed of triglycerides, which are broken down into fatty acids and glycerol. Fats come in various forms, such as saturated, unsaturated, and trans fats, each impacting health differently.?

High consumption of saturated fats is linked to an increase in LDL cholesterol and excess intake can contribute to obesity and inflammatory conditions. However, saturated fats do play an important role in hormone production and brain health, and so having some amount of saturated fats in one’s diet is important.

Unsaturated fats are considered the best type of fat from a health perspective because they can help lower LDL cholesterol and raise HDL cholesterol. They are essential for brain health, reducing the risk of neurodegenerative diseases and improving cognitive function and are? particularly effective at reducing inflammation. However, overconsumption of omega-6 (found in processed foods and some oils) relative to omega-3 can promote inflammation.?

Trans fats increase LDL cholesterol and lower HDL cholesterol. They are associated with increased inflammation and can impair insulin function, increasing the risk of type 2 diabetes. All in all, there is no redeeming quality about trans fats.

What Role do Fats Play in our Bodies?

1. Energy Source: Fats are the body’s most concentrated source of energy, providing about 9 kcal per gram (compared to 4 kcal per gram for carbs and protein). While glucose remains the body’s preferred source of energy for the reasons described in the previous section, fats are the body’s second favorite energy source. Because the conversion of fat into energy is a slower process, it is used more for sustained, low-intensity activities, such as walking or for the non-exercise activities we do around the house, like loading the washing machine or carrying groceries. While the conversion of excess glucose into triglycerides is one source of fat accumulation, fats from our foods are already in the form of triglycerides during the digestion process, thereby making it easier to store as body fat compared to carbohydrates or protein, which have to go through additional metabolic processes before being converted to fat.?
2. Essential for Hormone Production, Cell Structure and Body Temperature Regulation: Fats, particularly cholesterol, are necessary for the synthesis of key hormones like testosterone, estrogen, and cortisol. They also play a role in regulating inflammation and the immune response through fatty acids like omega-3s and omega-6s. Every cell membrane in the body contains lipids (fats), which help maintain the structural integrity of cells. Fats also provide insulation, protecting organs from physical damage and helping regulate body temperature.
3. Brain Health: The brain is composed of nearly 60% fat. Omega-3 fatty acids, found in fatty fish, nuts, and seeds, are critical for brain health and development, contributing to cognitive function and mental health. These fats are also linked to lower risks of neurodegenerative diseases.

Can our Bodies Store Fat?: As discussed above, fats are stored in adipose tissue (fat cells) throughout the body. Unlike carbohydrates, the body has a virtually unlimited capacity to store fat. Excess dietary fat, as well as carbohydrates and proteins that aren’t used immediately for energy or repair, can be converted into body fat for long-term storage.

Can our Bodies Create Fat?: The body can produce most types of fats, particularly saturated fats and monounsaturated fats. However, it cannot synthesize certain essential fatty acids, specifically Omega-3 fatty acids (like alpha-linolenic acid, found in flaxseeds, walnuts, and fatty fish). These essential fatty acids are crucial for functions like brain health, cell membrane integrity, and inflammation regulation, but they must come from the diet.

How I Manage my Fat Consumption:

1. I prioritize unsaturated fats, like those found in olive oil, avocados, nuts, and seeds, as these can support heart health. Omega-3 fatty acids from fatty fish like salmon (others are mackerel and sardines) is the only sea food I eat because of the health benefits of fish. However, given the increasing levels of mercury, microplastics, PCBs and even antibiotics, especially in farmed fish, needs to be kept in mind. When possible, opt for wild fish.
2. I try to minimize saturated fats. I have a mostly vegetarian diet with chicken (skinless and white meat contains unsaturated fat) but I do consume cheese daily which is high in saturated fat. I also eat a lot of Skyr yogurt which is low in saturated fat but if you consume full fat versions of any yogurt, they contain more saturated fat. Chocolate croissants. and Nutella all contain saturated fats, primarily from butter, palm oil, and frying processes, but may also have some unsaturated fats. Shrikhand is primarily a source of saturated fats unless made with low-fat yogurt.
3. I do my absolute best to avoid trans fats which are commonly found in processed snacks like doughnuts (mmm…doughnuts!).?
4. At home, we use avocado and olive oil at medium temperatures, but sunflower and canola oil are good as well. We avoid soybean, corn and any partially hydrogenated oils. One can consider coconut oil or butter due to their stability for higher heat cooking, but they do contain more saturated fats. Recommendations are that rotational use of all oils (except palm oil) is a good practice

What are Proteins and what is their Impact on our Health Parameters?

Proteins are large, complex molecules made of amino acids, which are the building blocks of tissues and enzymes. Adequate protein intake, especially from lean and plant-based sources, can improve cholesterol levels by lowering triglycerides while raising HDL. It helps stabilize blood sugar levels by slowing glucose absorption, making it beneficial for blood glucose management, particularly for those with insulin resistance or type 2 diabetes. High protein intake can strain the kidneys, especially in those with pre-existing kidney issues, as it may elevate markers like creatinine. However, in healthy individuals, moderate protein intake generally poses no significant harm. Protein is crucial for muscle growth and repair. When paired with resistance training, it promotes muscle protein synthesis, increasing lean muscle mass and improving strength and overall body composition.

What Role do Proteins Play in our Bodies?

1. Building Blocks of the Body: Proteins are composed of amino acids, which are the building blocks of tissues. They play a vital role in the growth, repair, and maintenance of muscles, organs, skin, and even hair. After exercise or injury, protein helps repair damaged muscle fibers and promotes muscle growth.
2. Essential for Enzyme and Hormone Production: Proteins are essential for producing enzymes and hormones that regulate a wide range of body functions, including metabolism, digestion, and mood. For example, insulin, which regulates blood sugar, and growth hormone, which promotes cell reproduction, are both proteins.
3. Immune System Function: Many components of the immune system, such as antibodies, are made from proteins. These antibodies are critical for identifying and neutralizing pathogens like bacteria and viruses.
4. Satiation and Hunger Regulation: Fats and proteins tend to be more satiating than carbohydrates, which is why meals rich in healthy fats (like avocados, nuts) and protein (like eggs, fish, lean meats) keep you fuller for longer. Carbs, especially refined ones, can cause rapid spikes and drops in blood sugar, leading to more frequent hunger pangs.
5. Energy Source (only in Times of Need): While carbohydrates and fats are the body's preferred energy sources, protein can be broken down for energy when necessary, especially during periods of fasting or intense exercise. However, relying too much on protein for energy can lead to muscle breakdown, which is why it is generally preserved for structural and functional roles.

Can our Bodies Store Protein?: The body cannot store protein in the same way it stores carbs or fats. Instead of being stored, excess proteins are broken down for the various uses described above. If there is an excess, the amino acids are deaminated (the nitrogen is removed), and the remaining components can either be used for instant energy or converted to fat or glucose for storage.

Can our Bodies Create Protein?: Proteins are made up of 20 amino acids, of which the body can only synthesize 11 non-essential amino acids. Since it cannot make the other 9 essential amino acids, these must come from dietary sources, typically from high-quality protein-rich foods like meat, fish, eggs, dairy, legumes, and grains.

How I Manage my Protein Consumption:

1. I get most of my protein from chicken, salmon (I am not a fan of sea food but when paired with chives and onions, it makes salmon quite tasty, cheese (but I have to keep an eye on the saturated fat content), low-fat Skyr yogurt, chickpeas, eggs and daal.?
2. I try to distribute my protein in meals across the day rather than loading it up in any one meal for the same reasons as described in the previous point.
3. On days that I do strength training, I also consume a protein shake, which adds about 20 grams, along with a teaspoon of creatine. I have picked a protein powder that is low in added sugar. Given the load it places on the kidneys, I always have 2 additional glasses of water to help with dehydration and better protein metabolism.
4. On days I play soccer, I permit myself a small Strawberries Wild smoothie for the amount of energy I have burned. However, in order to deal with the high sugar and to make myself feel less guilty, I add the free boost of whey protein that Jamba Juice offers.
5. I absolutely avoid protein bars because the ones I have seen contain a high amount of added sugar and for all practical purposes they negate most of the benefits of the protein. Check the nutrition label for any sources like bars and protein shakes.
6. While I personally use whey protein because of its fast absorption and complete amino acid profile, which are ideal for muscle recovery and growth, one can consider plant-based protein for those with lactose intolerance, vegan diets, or digestive concerns.?

In a nutshell, carbs, fats, and proteins are like the quirky trio your body can't live without. Keep them all in balance, and your body will run smoother than a well-oiled machine (minus the actual oil, unless it's avocado). As always, leave your comments on whether you find this helpful, anything you think I can do better, and any topics that I should be covering. Until next time …

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