Introduction

"You are eating too much carbohydrates"
"Your diet doesn't have enough protein"
"You need to fix your macros"
"Indian diet doesn't have a good macro profile"
"Balancing macros is the key to weight loss"

Chances are, you've come across one of these statements or something along those lines. But what exactly are macros, and why should you care?

Understanding macronutrients (also called 'macros' in short) is like finally getting that one inside joke everyone laughs at. You can only appreciate it once you understand it. And just like an inside joke, once you understand it, you will realize that it's not as complicated as it seems.

I have been a dietitian for over six years and have worked with over a thousand clients, but I still remember the time before I got started. I used to be clueless about this stuff. Picture me, a few years ago, trying to get fit and staring at a nutrition label with a confused look. I had no idea what those percentages or ingredients meant. It was like attempting to understand a foreign language. After a bit of research and some trial and error (okay, a lot of error), I seem to have finally figured it out. Let me break this down for you.

Let's start with the dictionary definition of macronutrients.

macronutrient | noun
Mac·ro·nu·tri·ent
a chemical element or substance that is essential in relatively large amounts to the growth and health of a living organism

This is a good starting point but it misses one important way in which we dieticians and nutrition scientists define macronutrients: they all provide us with energy (or calories)

So in short, macronutrients are substances which contain calories and we need them in large amounts. Two quick clarifications here. 1. Although macronutrients provide us with calories, this isn't all that they do. They also have some other important functions. We will cover them later on in this article. 2. When I say large amounts, it's important to understand that I am still referring to quantities measured in grams. We use the word "large amounts" because the food that you eat throughout the day will mostly be made up of macronutrients.

Now that we have a basic idea about macronutrients, let's look at the three main types:

1. Carbohydrates

2. Proteins

3. Fats

Carbohydrates: The Main Energy Source

Carbohydrates are your body's primary fuel. They come in two forms: simple and complex. Simple carbs are like sprinters – quick to digest and give you a rapid burst of energy. Think juices and sweets. Complex carbs are more like long-distance runners – they take longer to digest and provide sustained energy for a longer duration.

What also matters a lot is what carbs bring along with them. Complex carbs almost always come with our favorite friend, fiber. And let me tell you, fiber is like the humble superhero of food, helping you keep fuller for a longer and slowing down the absorption of sugar, which prevents blood glucose spikes. (you can read more about it here). Simple carbs usually don't have any fiber with them and they can raise your blood sugar very quickly, which is not considered healthy in long term, especially if you are not physically active.

They both have their place in nutrition but as a general rule of thumb, remember, complex carbs are good, simple carbs are to be avoided as much as you can.

👎 Myth: All Carbs Are Bad
Not all carbs are equal and simple statements like "Carbs are bad" are almost always wrong. Complex carbs (fruits, pulses, legumes etc.) come with lots of fiber which has numerous benefits for our health. Simple carbs (sugar, white bread, common biscuits) should be avoided as much as you can as they don't have any fiber and can raise your blood sugar level quickly

Pro Tips For Incorporating Healthy Carbs In Your Diet

1. Choose whole grains over refined grains.

2. Incorporate a variety of fruits and vegetables.

3. Limit intake of sugary snacks and beverages.

Proteins: The Body’s Building Blocks

Proteins are one of the fundamental building blocks of our bodies. A large part of our body is made up of proteins - our muscles, our organs and even the microscopic cellular machinery which keeps us alive are all made up of protein. In fact, without eating proteins, we will not be able to survive at all.

Imagine your body as a house made up of bricks. Over time, some of those bricks might get a bit worn down or damaged, right? And if you want to add an extra room or two, you're going to need some more bricks. Well, our bodies work in a pretty similar way when it comes to protein. Unfortunately, unlike a house that can go without repairs for a while, our bodies are in constant need of maintenance and repair. This is why we need a steady stream of protein in our diet to keep everything functioning smoothly.

How much protein does one need in a day?

Government guidelines recommend ~0.8g proteins per Kg of body weight. However, the nutrition scientists consider this recommendation to be very very low and we recommend 1-1.2g of protein per Kg of body weight.

If you are trying to build muscle and are regularly doing weightlifting, we recommend eating even higher and eating around 1.6-1.8g of protein per Kg of body weight.

Sources of Protein

• Animal-Based: Chicken, meat, fish, eggs, dairy products

• Plant-Based: Tofu, lentils, legumes, chickpeas, nuts, seeds

Pro Tips For Incorporating Healthy Protein In Your Diet

• Include a source of protein with every meal

• Combine different plant-based proteins to ensure you get all essential amino acids

• Choose lean cuts of meat and low-fat dairy products

👎 Myth: High-Protein Diets Cause Kidney Damage
For most healthy individuals, high-protein diets do not harm kidneys and can aid muscle maintenance and weight management, but those with kidney conditions should limit protein intake.

Fats: The Misunderstood Macronutrient

Fats often get a bad reputation; they are often misunderstood and in fact are very important for our bodies’ functioning. Let's start by clarifying one important point: Dietary Fat ≠ Body Fat. The fat that we eat (dietary fat) is different from the fat stored in the body. Just because body fat is generally considered unhealthy, doesn't necessarily make dietary fat bad. Contrary to popular belief, the fats that we eat don't directly get stored as body fat. We gain body fat because of various reasons and diet is just one of the reasons (read more about it here [Weight but Why article])

Fats have three important functions: Firstly, they are an important energy source (similar to carbohydrates). Second, fats are essential for transportation and absorption of important vitamins (such as vitamins A, D, E and K) across the body. Lastly, fats are spread around our internal organs and act like cushions and blankets, providing both protection and insulation.

✨ Fun fact
Did you know that some of the important vitamins (A, D, E, K) cannot dissolve in water and can only dissolve in fats and hence it will be impossible to absorb them without any fat in our body.

Types of Fats:

1. Saturated Fats: Typically solid at room temperature. Found in animal products (butter, cheese) and some plant oils (coconut oil).

   Advice: Try to limit because they can be bad for heart health in large amounts. Replace with unsaturated fats as much as you can.

2. Unsaturated Fats: Liquid at room temperature. Found in oils (sunflower oil, soybean oil, olive oil, canola oil and other vegetable oils), avocados, nuts, and seeds.

   Advice: Be careful with quantity used because fats in general are very calorie-dense.

3. Trans Fats: Artificially created through partial hydrogenation. Found in some processed foods (margarine, Vanaspati ghee).

   Advice: Avoid at all costs because they are conclusively bad for your heart health (even in small quantities).

Pro Tips For Incorporating Healthy Fats In Your Diet

• Use canola oil for cooking and extra virgin olive oil for salad dressings. (Remember, extra virgin olive oil is not ideal for cooking due to its low smoke point.)

• Include fatty fish in your diet at least twice a week. If you’re a vegetarian or vegan add walnuts and flaxseeds to your diet

• Snack on nuts and seeds instead of processed snacks

👎 Myth: Fats Make You Fat
Eating fats doesn't directly make you fat. Consuming more calories than you are using in a day will lead to fat gain. Where those extra calories come from doesn't seem to matter as much.

Endnotes

So, now you know the basics of macros and why they matter. Take a moment to think about your current diet. Where can you make some tweaks? If you’re feeling overwhelmed, don’t worry. You have already taken the biggest step - starting to learn how to take care of your body. Keep learning and keep living healthier, one step at a time.

Cheers.