Carbohydrates, Proteins, and Fats; Oh My!

When you eat food, your'e essentially eating energy. Calories from food provide energy for our bodies to function. The macronutrients in foods, like carbohydrates, fats, and proteins, can be quantified and then balance for a healthy diet. For example carbohydrates and protein each provide 4 units, or calories per gram. Alcohol provides 7 calories per gram, and fats provide 9 calories per gram. Because each macronutrient functions differently, it's important to understand the functions and food sources of each.

Carbohydrates can be classified into two groups, simple and complex. Simple carbohydrates are sugars. These sugars include lactose, the sugar in milk, maltose, which is the sugar produced from fermentation, and sucrose, the sugar found in cane sugar, beet sugar, honey, and fruits.

Complex carbohydrates are simply long chains of simple carbohydrates bound together. During digestion, the body splits the complex carbohydrates into simple carbohydrates. Once the carbohydrates are in sugar form, our bodies either use the sugar immediately for energy or convert it into glycogen to be stored in the liver. When blood sugars starts to drop, we use stored glycogen to keep blood sugar levels between 70-99 mg/dL. Our bodies also store some glycogen in the muscle for those times when we need to exert ourselves. The body is limited to how much carbohydrates can be stored at a certain time. When the stores of carbohydrates are all full, our bodies convert them into fat for long term storage.

Fiber is also considered a form of carbohydrate. Fiber is the part of a plant humans do not digest; things like seeds, stems, and certain leaves. Fiber helps our bodies reduce cholesterol, keep us feeling full, and promotes healthy bacteria in our colons which results in regular bowel movements. Fiber is found in all fruits, vegetables, beans, oats, and whole wheat products. 

Carbohydrates are the main source of energy for our body’s neurologic functioning. Our brain, red blood cells, and many nerves can run only on carbohydrates.

Carbohydrates also help during physical exertion. During exercise, if we are breathing hard, or unable to speak while doing the activity, we are burning carbohydrates. This explains why we cannot perform these activities for long periods of time. 

You'll find these macronutrients in fruits, vegetables, milk products, and grains. When eating carbohydrates, its best to choose complex carbohydrates, those with high fiber content; fruits, vegetables and whole grains. Try to avoid simple carbohydrates found in packaged chips, cookies, sodas, white bread or white rice. Eating a lot of simple carbohydrates can lead to obesity, high cholesterol, especially increasing LDL cholesterol levels, and higher risk for diabetes. 

When choosing complex carbohydrates:

• Check the ingredients list. You should see the word whole before the word grain. 
• Check the nutrition facts label. Look for fiber to be between 3 and 5 grams.
• Choose fresh or frozen fruits and vegetables
• Leave the skins on fruits and vegetables such as potatoes, apples, and pears.
• Always rinse canned fruits and vegetables to reduce the sodium and sugar content.
• Choose legumes (beans, peas, and lentils) as least 3-5 times a week.  

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Proteins are made up of many amino acids. When we digest proteins, they break down into amino acids and then our bodies reassemble the amino acids to help build and repair muscle or convert to fat or sugar, which is stored for later energy. Proteins can be used as energy, although this requires the body to break down muscle tissue, which isn’t ideal.

This functions occurs when a person is in ketosis, as seen in the Atkins diet or diet that eliminates carbohydrates and relies on protein shakes and bars as the main energy source. If your'e wondering how to tell if you're in a state of ketosis-your breath and urine tend to smell sweet. Long periods of time in this state are unhealthy because the body's pH level is acidic. 

Proteins help build new cells, maintain structure and strength of cells, repair damaged cells, and help regulate metabolism and fluid balance. Without proteins, our bodies can't transport nutrients from outside our cells to the inside, or even throughout our blood stream. 

Many hormones in our bodies are made from proteins and our blood pH levels are kept normal by proteins. Antibodies are made from proteins to fight of bacteria, viruses, toxins, and allergens. In summary, proteins are a key component to our survival. 

It is recommended that 35% nutrients come from proteins for weight loss surgery patients. Proteins can be found in meats, dairy, nuts, seeds, and legumes. A very small amount of protein is found in vegetables and whole grains. The most protein comes from beef and pork, chicken is in second place. Many people forget that bean are an excellent source of protein and fiber. For a low cost way to increase protein content and reduce your carbon footprint, beans are the way to go.

A few low-cost ways to increase protein and fiber: 

• Instead of bacon or sausage with your eggs, chose black beans
• Yse hummus instead of mayonnaise on a sandwich
• Add garbanzo beans, kidney beans, or peas to any salad
• Try chips made from beans instead of corn or potato chips
• Dip veggies in hummus
• Add roasted soy nuts to trail mix

Fats we consume can be classified into three basic categories; saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fats are more solid fats and can be found in foods like butter, cream, lard, beef fat, coconut oils, and palm kernel oil. These fats are generally solid at room temperature, and definitely solid when refrigerated. Mono- and poly- unsaturated fats are generally liquid at room temperature. We find these in foods such as olive oils, corn oils, canola oils, and safflower oils. 

Fats are key in the structure of cells. They help prevent damage to our DNA, and help us fight infection. Fats also provide protection around our organs and helps keep us warm. Fats are also our major source of stored energy. As we all know, the body is able to store unlimited amounts of fat.

Fats provide our bodies with energy during rest or low intensity exercise. So, even when sitting on the couch watching TV, we're burning fat... just not a lot. Fat, like fire requires oxygen to burn, fat also requires oxygen to burn, which is why fat is burned during low intensity exercises. If you're breathing hard, and gasping for air, then we are not supplying our body with enough oxygen to burn fat. The more fit we are, the better we are at providing our body oxygen to burn fat. 

Eating a lot of trans fats or saturated fat can increase your risk for heart disease, diabetes, and obesity. It's important to replace trans and saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats to help protect against diseases and help utilize vitamins A, D, E, and K. 

Fats are found in animal meats and dairy as well as in nuts, seeds, and certain vegetables such as avocados and olives. Fats shouldn’t be avoided completely, but you should chose fats from healthy sources such as chicken and turkey breast, fish, nuts, and oils instead of full fat dairy, beef, and sausages. 

Tips for choosing heart healthy fats: 

• Add ground flaxseed to oatmeal or protein shakes
• Spread nut butters instead of butter and jelly on whole wheat toast
• Choose low fat milk, yogurt, cream cheese and sour cream when possible
• Dress your salads with an oil and vinegar dressing instead of Ranch, Thousand Island, or Blue Cheese
• Use meats as a side dish and feature fruits and vegetables as the main course
• Bake or broil instead of frying foods
• Check the nutrition label and avoid anything with high saturated fats
• Snack on fruit, vegetables, dried fruits, pretzels, and air popped popcorn instead of potato chips or sweets 

Recipe Corner

Sausage and Squash

Time: 20 minutes

Serves: 4

Ingredients: 

1/2 pound smoked turkey sausage, cut into 1/4-inch slices

1 medium zucchini, cut into 1/4-inch slices

1 medium yellow summer squash, cut into 1/4 inch slices

Directions:

1. In a large skillet, sauté sausage until lightly browned; remove and keep warm.
2. In the same skillet, sauce zucchini and yellow squash until crisp-tender. 
3. Return sausage to the pan, stir until heated through. Enjoy!

Chicken Cacciatore

Time: 15 minutes

Serves: 6

Ingredients: 

1.5 pounds boneless skinless chicken breast, cut into 1/2 inch strips

1 medium onion

1 medium greep pepper

2 tablespoons olive oil

1 can (15 oz) tomato sauce

1 can (14.5 oz stewed tomatoes

2 teaspoons garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon pepper

Cooked Cauliflower rice or cooked brown rice (optional)

Directions:

1. If using brown rice, start it now. Dice the onion and preen pepper
2. In a large skillet cook the chicken, onions, and green pepper in oil until chicken is light browned and vegetables are tender. 
3. Add the tomato sauce, stewed tomatoes, and seasonings. Bring to a boil. 
4. Reduce heat; simmer uncovered for 5 minutes. Serve over rice or cauliflower rice (I like it plain also!)