Carbohydrates, Proteins, and Fats

Carbohydrates

Carbohydrates are made of carbon, hydrogen, and oxygen that form sugars. Humans break down carbohydrates through a process called metabolism. The roles of carbs are for energy, to fuel the brain, and to maintain the digestive track. During anaerobic exercise carbs are the only things able to provide energy fast enough. This  makes carbohydrates the most important unit of fuel for the human body. Carbohydrates can be found in foods like milk, energy drinks, fruits, bread, potatoes, rice, pasta, bread, sweets, grains, cereal, and vegetables. Although all are carbohydrates the best ones for you would be whole grains, vegetables, fruits, and beans. The recommended intake depends on your activity level and the amount of calories eaten in a day.

1200 calories per day = 540 carb calories - 135g carbs


1300 calories per day = 585 carb calories - 146g carbs


1400 calories per day = 630 carb calories - 157g carbs


1500 calories per day = 675 carb calories - 169g carbs


1600 calories per day = 720 carb calories - 180g carbs

Carbohydrates can be broken down into three categories:

Monosaccharides, disaccharides, and polysaccharides.

Monosaccharides

The most common monosaccharides are glucose and fructose. Glucose is the form of sugar stored in the body for energy while fructose is the most common sugar found in fruits and must first be transported to the liver, where it is turned into glucose.

Disaccharides

Disaccharides are two sugar units bonded together. An example is sucrose: One molecule of glucose and one molecule of fructose.

Disaccharides, like monosaccharides are a fast source of energy for the body.

Polysaccharides

Polysaccharides are multiple monosaccharides joined together. These are called complex carbohydrates while the two other are called simple carbohydrates. Starch and fiber are both polysaccharides.

Proteins

Proteins are chains of amino acids put together during protein synthesis. Proteins are used for the growth and repair of skin, hair, nails, bones, tendons, ligaments, and muscles. Also, it serves a role in enzyme production and maintaining the acid-base balance within our bodies. The average daily recommendation for protein is 0.83 grams per kg. of your specific bodyweight. The best animal protein comes from fish and poultry. Studies show that you should consume less than 18 ounces of red meat per week and to avoid processed meat. You can also find protein in vegetables, beans, nuts, and whole grains. Although you can find protein in all these things some are better than others. Fish and poultry are better than red meat but if you choose to eat red meat buy the leanest cuts. Whole milk contains more fat than skim milk, so that would be a better choice too. Increasing your protein rather than processed carbs improves your levels of HDL.

Fats

Fats made of carbon, hydrogen, and oxygen bonded together.

Since fat contains 9 calories rather than 4 like carbohydrates and proteins, fat is a good source to carry out low intensity long duration activities. Energy is not the only thing fat is used for, insulation protection of organs, and transport are all other functions of fat. Fat can be found in red meat, cheese, egg yolk, butter, milk, commercially prepared products, olive oil, canola oil, avocados, almonds, pecans, sunflower oil, safflower oil, corn oil, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, dark leafy greens, and oily fish. Most average people consume 40% of their diet in fat.

Saturated Fat

Saturated fat is a major cause of coronary heart disease, diabetes, and other diseases. No more than 140 calories (based on a 2,000 calorie diet) should come from Saturated fats. Eating high amounts of Saturated Fat increases the cholesterol which puts us at a greater risk for heart disease or strokes.

Trans Fat

Trans fats are created by adding hydrogen to liquid vegetable oil and are sometimes known as partially hydrogenated oil. They raise your LDL and lower your HDL. It can be linked with heart disease and stroke, just like saturated fat but can also increase your risk of having type 2 diabetes. No more than 20 calories should come from trans fats a day (based on a 2,000 calorie diet).

Monounsaturated fats and Polyunsaturated Fats

These fats should replace Trans and Saturated fats but should still be eaten in moderation. They can help reduce the cholesterol levels and your risk of heart disease. Polyunsaturated fats carry Omega 3, Omega 6, and Omega 9. All Omegas are important for normal brain and body function.

HDL and LDL, Cholesterol

HDL stands for high-density lipoprotein and LDL stands for low-density lipoprotein. LDL is the bad cholesterol because it transports cholesterol to artery walls while HDL grabs that cholesterol and transfers it to the liver instead where it can then be excreted. No more than 300mg of cholesterol should be taken in each day.