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Your body still might be able to function when it’s not getting enough of the different macronutrients, says Samantha Adas, a nutritionist at NIH, “but that doesn’t mean it’s optimal.”
Proteins are needed for cells to perform critical functions in your body. They’re broken down by your body into amino acids. Amino acids are used by cells to build muscle, skin, and organs; break down toxins; and do many other critical jobs.
Proteins can also be used for energy. “They give a stronger sensation of fullness than carbohydrates,” says Dr. Christopher Lynch, the acting director of the NIH Office of Nutrition Research.
But, explains Adas, “carbohydrates are the body’s preferred source for energy because they provide energy right away.”
Your body turns carbohydrates into glucose, a type of sugar. Nearly every cell in your body uses glucose as its main fuel source.
There are three different types of carbohydrates: simple carbohydrates (sugars), complex carbohydrates (starches), and fiber.
Simple carbs are made of one or two sugar molecules. Your body digests and absorbs these quicker than complex carbohydrates. Complex carbs are larger chains of sugars, so they take longer to break down and move into your blood.
Simple carbohydrates may raise your blood glucose higher and faster than complex carbs. Having blood sugar levels that are too high over time can lead to many health problems.
Limiting how much added sugar you eat to no more than 10% of your daily calories can help lower your health risks. So can choosing more complex carbohydrates, like whole grains, beans, legumes, and starchy vegetables. Complex carbs can help you get more fiber, too. Fruits and vegetables are also a great source of fiber and are rich in micronutrients.
“If you eat a meal that is high in fiber, you feel fuller longer,” says Dr. Katherene Anguah, a nutrition researcher at the University of Missouri. This can help you better control your calories.
Most Americans aren’t getting the recommended 14 grams of fiber for every 1,000 calories. Anguah is studying the health benefits of consuming a fiber-rich diet.
Foods rich in fiber are important for gut health. They can also lower the amount of fat and cholesterol (a waxy, fat-like substance) in your blood. Fat and cholesterol buildup can lead to heart disease and stroke. High-fiber foods may help protect against these and other health conditions, like diabetes.
Although too much fat can cause trouble, you still need some in your diet. Fats are broken down into fatty acids. Your body uses these to make energy, build certain cell structures, absorb certain vitamins, and protect your organs. Some organs, like your heart, prefer to use fat as fuel.
Experts recommend limiting a certain type of fat called saturated fats to less than 10% of your daily calories. Saturated fats are solid at room temperature, such as the fats in red meats, lard, and full-fat milk and dairy products. Meanwhile, fats found in nuts, seeds, vegetable oils, and fatty fish have been shown to be beneficial for heart health.
“Healthy fats have a place in the diet, but within reasonable calorie limits,” says Dr. Alison Brown, a nutrition scientist at NIH. It’s important to watch how much of them you eat. Fats have more than twice as many calories per gram as protein or carbohydrates, so can add extra calories to your day. Eating too many calories can lead to weight gain. Excess weight and obesity can increase your risk for many serious diseases.
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