“Macros” is a shortened term for macronutrients. The three macronutrients are carbohydrates, protein, and fats. These essential nutrients provide energy for the body which is measured in calories. The diet industry is full of talk about low-fat, high-fat, high-protein, low-carb, and many other approaches to eating that are ultimately disordered, despite their supposed “health benefits.” Diet culture wants you to fixate on weighing your foods, counting calories, and tracking macros in pursuit of “health,” instead of eating intuitively and honoring your hunger. Macronutrients are nothing to be feared and are necessary for your health.
by: Megan Madsen
Macronutrients have been highly demonized by the diet industry. They are frequently portrayed as complicated nutrients that require micromanagement in order to be consumed. In reality, it is quite the contrary. The term “macro” means large. In the context of macronutrients, they are nutrients that need to be consumed in large quantities in order for our bodies to receive the nutritional benefits from them. It’s important to understand what each of the macronutrient categories are and the roles they play within our bodies.
Nutrients are specific biochemical substances necessary for regular body function. There are two classes of nutrients that serve different purposes within the body — macronutrients, and micronutrients. Macronutrients are responsible for energy production and building tissues, while micronutrients deal with the regulation of body processes.
There are three categories of macronutrients: carbohydrates, fats, and protein. Macronutrients are considered essential because they are produced in insufficient amounts in the body and must be supplied through food or supplementation. In some instances, certain nutrients can be converted into others to produce energy stores. For example, the body converts excess carbohydrates and protein into triglycerides to use as a source of energy when needed. In order for your body to function properly, all three categories of macronutrients need to be consumed on a daily basis.
Carbohydrates
Which carbohydrates should you avoid? Short answer: NONE. Carbohydrates are the body’s main source of energy. Carbs have become diet culture’s latest target due to the sheer volume of fear-mongering misinformation that surrounds this macronutrient. However, the importance of carbohydrates cannot be stressed enough.
Carbohydrates are the most accessible macronutrients due to their ease of production, relatively long shelf-life, and low cost. Carbohydrates are more easily digested and absorbed than protein and fat, thus supplying our bodies with energy quickly. Upon consumption, carbohydrates are converted to glucose for transport through the bloodstream or for use as energy. Blood glucose, or blood sugar, is essential for nearly every body system and can result in detrimental consequences if under-consumed. For example, the central nervous system relies almost exclusively on glucose for energy. If carbohydrates are largely excluded from one’s diet, metabolism may slow, hormones may imbalance, mood and cognition can become impaired. Carbohydrates are incredibly important for the body as a whole. Fortunately, carbohydrates are easily attainable and are found in foods like fruits, vegetables, breads, pasta, rice, and dairy products. Remember, carbs are your friend.
Fats
Dietary fats have always gotten a bad rap in our fatphobic culture. Many mistakenly correlate dietary fat consumption with an increase in body fat storage, which is remarkably untrue. Dietary fats provide the most concentrated source of energy for the body. Not only do fats play a significant role in satiety and satisfaction after a meal, but fats also aid in many body processes. In the body, fats contribute to the absorption of certain vitamins and provide insulation, hormone regulation, structure, temperature control, and countless additional benefits. Notably, dietary fats are vital for supporting brain health. Fats can be found in oils, meats, butter, cheese, avocados, fish, nuts, seeds, and many other sources. Dietary fats are not the enemy. In fact, they are crucial to your health.
Protein
Protein is the one macronutrient that is most widely agreed upon. This is due to the fact that protein consumption is most often associated with strength and increasing muscle growth. While it is less common for this macronutrient to be restricted in comparison to the others, it is more likely for people to become fixated on the amount of protein they are consuming in pursuit of “gains.” It is neither healthy nor health-promoting to overconsume or under-consume a particular nutrient. The most reliable method for gauging whether or not you are consuming enough protein, or any nutrient for that matter, is to eat intuitively, practice gentle nutrition, and listen to your body.
Aside from its muscle-building properties, protein has countless other purposes in the body. Protein is a primary component of every cell in the body. The major function of protein is to maintain, repair, and rebuild body tissues that break down from wear and tear. Additionally, protein contributes to cell structure, fluid balance and regulation, and creating enzymes that facilitate hormone secretion and bodily functions. Protein, like fats, also adds to the satiety and satisfaction of a meal. Protein can be obtained from meat, eggs, fish, soy products, beans, and a variety of other sources. The bottom line is, protein is essential for your overall wellbeing.
The fear and guilt that diet culture instills in us regarding the consumption of macronutrients can lead to disordered eating behaviors and habits. Macronutrients are nothing to be feared and do not need to be micromanaged in your diet. Acceptance and Commitment Therapy (ACT) helps individuals reduce eating disordered thoughts, feelings, and symptoms. In our Acceptance and Commitment Therapy in Eating Disorder Treatment Webinar, you will learn how to create a rich, full, and meaningful life, even in the presence of painful thoughts and feelings. This webinar will help you address the major factors that maintain an eating disorder and how to facilitate insight from these thoughts and behaviors. Don’t let diet culture rob you of a life of food freedom and body acceptance!
This post was written by BALANCE Marketing Assistant, Megan Madsen.
Megan is currently working toward receiving her B.S. in Psychology. She is a Certified Nursing Assistant with a passion for eating disorder research and education. Megan has worked as a CNA on several units in a hospital setting and as a Psych Tech at an eating disorder treatment center. It was there that she discovered her passion for helping those afflicted with eating disorders and where her desire for educating patients and the community on eating disorders and mental illnesses began. In the future, she hopes to work as a Clinical Psychologist with a focus on eating disorder treatment.
Resources
“Chapter 35: Nutrition.” Fundamentals of Nursing: The Art and Science of Person-Centered Nursing Care, by Carol Taylor, 8th ed., Wolters Kluwer, 2015, pp. 1196–1200-1203.
