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Definition: What are macronutrients?
Macronutrients are the main components of food. Their role is to provide the body with energy, in the form of calories. Macronutrients are also essential for the proper functioning of our vital functions. They should not, however, be confused with micronutrients, which are vitamins, minerals and trace elements!
Macronutrients can be broken down into three main families:
- Lipids or fats
- Proteins
- Carbohydrates
The right balance between these macronutrients plays an essential role in your health goals, whether you want to lose weight, build muscle mass or simply maintain a healthy lifestyle. So it’s important to understand their role and incorporate them in a balanced way into our daily diet.
How much energy does each macronutrient provide?
From an energy point of view, fats are much more calorific than proteins or carbohydrates. In fact, it’s useful to know that :
- 1 gram of fat = 9 kcal
- 1 gram of protein = 4 kcal
- 1 gram of carbohydrates = 4 kcal
How should macros be distributed in your diet?
A healthy, balanced diet should contain macronutrients in the following proportions:
- 40-55% carbohydrates
- 35-40% lipids
- 15-25% protein
Of course, these rates are theoretical and vary according to your needs and objectives.
To find out your daily macronutrient requirements, use our macronutrient calculator: What are your daily macronutrient requirements?
All you need to know about macros
To find out more about these macronutrients, we invite you to click on each image below.
Proteins
What are proteins?
The term “protein” derives from the Greek word “proteos”, meaning “first place” or “primary”. Proteins are essential macronutrients found in many of the foods we eat, such as eggs, meat, fish and pulses. They are made up of 20 amino acids, which contribute to the formation of the thousands of different proteins present in our bodies, and are often described as the “building blocks” of life.
Of these 20 amino acids :
- 9 are said to be “essential” (tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, isoleucine and histidine), which means they must be supplied by foods called “protein foods”.
- The other 11 are called “non-essential”, as they can be manufactured by the human body from essential amino acids.
Proteins: What is their function in the body and what are their health benefits?
Proteins play a fundamental role in the functioning of our body. Their main function is to contribute to the growth, repair and maintenance of body tissues. Every cell and organ in our body contains proteins, which are involved in a variety of vital functions.
For example, proteins are essential for muscle building, enzyme regulation, nutrient transport and immune defense. What’s more, they play a crucial role in hormone production, metabolism regulation and nerve signal transmission.
In short, proteins are truly our body’s “workers”, working tirelessly to ensure its proper functioning and overall health.
Which protein sources should we choose?
The choice of protein depends on your nutritional needs and dietary preferences. Here are some common options:
- Animal proteins: Lean meats (such as chicken, turkey and fish) are excellent sources of animal protein. Eggs, dairy products (such as yoghurt and cheese), and meat products (such as ham) are also options. However, it’s important to choose lean sources to limit the intake of saturated fats.
- Plant proteins: Legumes (such as beans, chickpeas and lentils), nuts and seeds (such as almonds, cashews and chia seeds) and soy products (such as tofu and tempeh) are excellent sources of plant proteins. They are often richer in fiber and health-promoting nutrients.
- Alternative proteins: More and more plant-based alternative proteins, such as meat substitutes based on pea or soy protein, are available on the market. They may be an option for those looking to reduce their meat intake while maintaining an adequate protein intake.
Your choice of protein will depend on your diet, nutritional goals and personal preferences. It is recommended to vary your protein sources to benefit from a full range of amino acids and nutrients essential for optimal health. Consult a nutrition professional or dietician for personalized recommendations based on your specific needs.
Carbohydrates
What are carbohydrates?
Carbohydrates are macronutrients in the same way as fats and proteins. They contain carbon, hydrogen and oxygen, hence their common name of “carbohydrates”, although they are more often referred to as “sugars”. They can be assimilable, in the case of simple and complex carbohydrates, or non-assimilable in the case of fibers (fibers are also classified as carbohydrates).
Surprisingly, and often overlooked by the general public, carbohydrates, unlike fats and proteins, are not essential, as the body is able to manufacture them from other macronutrients.
Carbohydrates: Was is their function in the body and what are their health benefits?
Carbohydrates, like fats, have an energetic role, but unlike fats, the energy they provide to the body can be used quickly. This fuel is used for brain function, but also for muscular contraction.
As for fiber, it plays a key role in weight balance, regulating transit and cholesterol levels, and much more.
Although carbohydrates are an excellent fuel for active people, it’s important to choose your carbohydrates carefully to avoid storing them easily and therefore gaining weight.
Which carbs should we choose?
Carbohydrate foods act differently in the blood. Some raise blood sugar levels rapidly, while others release sugar slowly into the bloodstream. The glycemic index classifies carbohydrates according to their ability to raise blood sugar levels.
The quality of a carbohydrate food will therefore depend on its GI value. The higher a food’s GI, the more it raises blood sugar levels. Our body, and more specifically the pancreas, will react to this surge in blood sugar by secreting a hormone called insulin. This spike in insulin will then help control this massive influx of sugar into the bloodstream, in other words, regulate blood sugar levels (to keep them at a normal level).
Foods are divided into 3 categories: low GI (<55), moderate GI (between 55 and 70), high GI (>70).
it’s therefore important to choose carbohydrate foods that don’t cause major insulin spikes, i.e. those with a low GI (<55).
In general, you’ll find the best carbohydrate foods in fresh and raw fruit, vegetables, pulses, gluten-free, wholegrain and/or semi-complete cereals (their GI is low, especially if cooked al dente), potatoes and sweet potatoes (avoid frying, boiling potatoes without skin, mashing) and chestnuts.
For sweetening, consider honey, which contains antibiotics and other active ingredients. Consumed raw, it promotes healthy intestinal flora and has anti-inflammatory and antioxidant properties. Refined white sugar, on the other hand, is harmful to health due to its high glycemic index and poor nutritional value.
Lipids
What are lipids?
Lipids, also known as fats, are the most energy-dense macronutrient. In fact, one gram of fat provides 9 calories, more than double the amount of calories provided by carbohydrates and proteins.
Fats differ in the structure of their components, called “fatty acids”. According to their biochemical structure, we can classify fats into 4 main families.
The 4 lipid families :
- Polyunsaturated fatty acids
- Monounsaturated fatty acids
- Saturated fatty acids
- Trans fatty acids
Lipids: What is their function in the body and what are their health benefits?
Often demonized for their harmful effects on weight and health, lipids are nonetheless essential to the body’s proper functioning. And since our bodies can’t manufacture them, it’s important to ensure a sufficient intake of quality fats.
They are essential for our daily activities (sport, regulating body temperature…) and when we consume more lipids than we need, they are put into reserve, stored in fat cells.
But lipids don’t just provide energy. Lipids are very important for our health, because they form the structure of our cell membranes. All our body’s cells need them to function properly. In particular, they enable vitamins A, D, E and K to be transported and assimilated by the body. Lipids are essential for our brain, heart and arteries. These fats also contribute to the production of steroidal sex hormones.
So, even if you want to lose weight, it’s important not to cut them out of your diet, and to continue consuming fats… but not just any fats!
Which fats should we choose?
Knowing the different types of lipids can be essential to staying healthy or losing weight! So let’s take a look at the classification of these dietary lipids.
Polyunsaturated fatty acids: the best fats!
Polyunsaturated fats are so-called “essential” fats. In fact, the body absolutely needs them for cell growth and physiological functions. As our bodies cannot manufacture or substitute them, these fats must be supplied by our diet.
These polyunsaturated fatty acids come in two main families:
- Omega 6: contributes to the immune system and heart health. They ensure skin plasticity and elasticity. A deficiency in Omega 6 can therefore lead to skin dryness, loss of suppleness and fragility.
- Omega 3: certain studies have highlighted their benefits in brain functions such as memory, anxiety and depression.
Monounsaturated fatty acids should be consumed regularly
The main component of monounsaturated fatty acids is oleic acid (a type of omega 9).
These lipids are not considered essential, although they play an active role in biological functions. Their main source is vegetable. You can find them in olive oil, macadamia oil, oleic sunflower oil, avocados and oilseeds.
Trans fatty acids should be avoided completely
According to Anses, the “natural” trans fatty acids found in meat, milk and dairy products from ruminant animals do not appear to pose any health risks. On the other hand, “technological” trans-fatty acids (found in ready-made meals, fast food, potato chips, confectionery, pastries and breakfast cereals) are associated with an increase in cardiovascular disease and “bad” cholesterol levels. So avoid them if you want to stay healthy!
Saturated fatty acids (SFAs) should be consumed in moderation
Only the following sources: lauric, myristic and palmitic acids present health risks if consumed in excess. They can be found in coconut oil, copra oil, palm oil, vegetable fats used for frying bread, and certain industrial products… In fact, these types of fatty acids are atherogenic, i.e. they promote the formation of atherosclerotic plaque on artery walls. They can also be responsible for blood clot formation and increased blood cholesterol levels. They therefore increase the risk of cardiovascular disease (myocardial infarction, atherosclerosis, stroke…).
So, according to Anses, to avoid risks to the body, saturated fatty acids should not exceed 12% of calories per day, and 8% for lauric, myristic and palmitic acids.
As you can see, it’s not a question of banning saturated fatty acids, but rather of consuming them sparingly, giving preference to certain sources that are not harmful to health.
Fibers
What are fibers?
Dietary fiber is a member of the carbohydrate family. They are polysaccharides (complex sugars) which, unlike carbohydrates, are not digested by digestive enzymes and are therefore not absorbed. As a result, unlike other carbohydrates, fiber does not provide our body with energy.
Fibers: What is their function in the body and what are their health benefits?
Fiber plays a key role in weight balance, regulating transit and cholesterol levels, and much more. Their benefits differ according to whether they are soluble or insoluble, as we shall see below.
Soluble fiber: What are the benefits and where can I find it?
Soluble fibers are so called because they dissolve in water to form a viscous gel in the intestine.
Thanks to this property, soluble fibers offer 6 benefits:
- Soluble fiber increases satiety and reduces food intake
- Prevents cravings
- Detoxify
- Preserves the intestinal mucosa, the seat of immunity and a pillar of overall health
- Promotes intestinal transit
Soluble fibers are found in plants rich in pectin, alginate, beta-glucan, mucilage and gum, such as fruit, vegetables, oats, pulses, seaweed and psyllium.
Insoluble fiber: What are the benefits and where can I find it?
The effect of insoluble fibers is more mechanical, since they don’t dissolve in water but swell on contact with it.
All in all, they have a number of actions in common with soluble fibers, including 3 specific benefits:
- They control appetite and calorie intake
- They improve transit and prevent constipation
- They prevent the risk of colorectal and digestive cancer.
They are mainly found in pulses and whole grains.
Prebiotics
For this dossier to be complete, we also need to talk about “prebiotics”. Prebiotics are soluble fibers with a different chemical structure. Prebiotics include FOS (fruto-oligosaccharides) and inulin. These fibers are highly fermentable.
As prebiotics pass through the digestive tract, undigested, to the intestines, they ferment and stimulate the development of “good bacteria”, commonly known as probiotics.
It’s important to know that only “prebiotic” soluble fibers have the power to increase the population of quality bacteria, conducive to a healthy intestinal microbiota.
In this way, they reinforce intestinal health by improving immunity and intestinal permeability.
Prebiotics are found in foods such as artichokes, onions and garlic, Jerusalem artichokes, salsify, chicory and dandelion.
Calculate your daily macronutrient needs!
Use the tool below to calculate your daily macronutrient requirements:
See also:
Understanding energy balance: calories consumed and calories burned
