Function

The human body obtains energy and resources essential to growth and development from three main macronutrients in food: carbohydrates (four calories per gram), fat (nine calories per gram), and protein (four calories per gram). Carbohydrates include the sugars, starches, and fibers found in grains, vegetables, fruits, and milk products.

Carbohydrates are a preferred source of calories to protein and fat, as they provide energy for working muscles and fuel for the central nervous system. Carbohydrates break down into smaller units of sugar like glucose, fructose, and galactose in the small intestine. These sugars then travel to the liver by entering the bloodstream. The liver converts fructose and galactose into glucose, the carbohydrate delivered in the bloodstream to tissues and organs for energy. Excess glucose is stored in the liver and in the skeletal muscles as glycogen. If glycogen stores are full, glucose is stored as fat. Excess carbohydrate intake may lead to weight gain, obesity, and an increased risk of diabetes.

Simple carbohydrates contain only one or two sugars, such as fructose in fruits and galactose in milk. Simple carbohydrates are easily broken down and absorbed by the bloodstream, and, therefore, the consumption of simple carbohydrates can lead to quick increases in blood sugar levels. On the other hand, complex carbohydrates have three or more sugars and are found in starchy foods such as beans, peas, corn, whole-grain breads, and lentils. Complex carbohydrates require a longer time to digest and absorb into the bloodstream and lead to a slow increase in blood sugar and longer-lasting energy.

A carbohydrate’s glycemic index (GI) measures the degree of the increase in blood glucose levels following its consumption. The continual intake of foods with a high GI may lead to diabetes, obesity, and heart disease. High GI foods include white flour foods, crackers, noodles, and various cereals.

Source

Grains, Fruits, Milk Products, Vegetables, Beans, Peas, Juices

Deficiency Symptoms

Low energy, muscle breakdown, weakness, dizziness

Function

Fats contain nine calories per gram and are one of the three main energy-providing macronutrients of food. Fats store energy and provide insulation for vital organs. Fats enable the body to absorb the fat-soluble vitamins A, D, E, and K which are necessary to regulate cardiovascular health, blood clotting, and the nervous system.

Cholesterol, a type of fat, is used in the synthesis of cell membranes, hormones, and vitamin D. Two types of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL), exist. A healthy level of both types of cholesterol is important, as high LDL (“bad” cholesterol) leads to a buildup of cholesterol in arteries and increases the risk of heart disease. Since it helps remove excess cholesterol from the blood, HDL is referred to as “good” cholesterol. Triglycerides, a kind of fat, store unused calories and provide the body with energy. A high triglyceride level may contribute to the thickening of artery walls which increases the risk of cardiac disease. LDL and triglyceride levels can be reduced by losing weight, reducing the intake of calories, consuming healthier kind of fats, and exercising regularly.

Saturated fat, trans fat, monounsaturated fat, and polyunsaturated fat are the four major dietary fats. Saturated fat and trans fat raise LDL levels. Polyunsaturated fat and monounsaturated fat reduce LDL levels. Cooking oil, ghee, and butter are major sources of fat and consist of saturated fat, polyunsaturated fat, and monounsaturated fat. Ghee, butter, coconut oil, and palm oil, however, have a higher saturated fat content. Sunflower oil, safflower oil, corn oil, cottonseed oil, and soybean oil contain a greater amount polyunsaturated fat. Groundnut oil, mustard oil, canola oil, and olive oil have a higher monounsaturated fat content.

Source

Cooking Oils, Butter, Ghee

Deficiency Symptoms

Dry skin, hair loss, vision problems, fatigue, cold sensitivity, growth delay in children

Function

Protein contains four calories per gram and is one of the three main energy-providing macronutrients of food. Proteins are necessary for the maintenance and repair of muscle, bone, skin, hair, and other tissues. Proteins play an important role in the structure of enzymes and also function as a means of transport. For example, hemoglobin, an iron-containing protein, carries oxygen. Proteins are necessary for proper functioning of the immune system and also constitute hormones, which are signaling molecules in the body.

The basic structure of proteins consists of a chain of amino acids linked together in different patterns to form various proteins with unique characteristics. Twenty different amino acids, of which nine are classified as essential, exist. Essential amino acids cannot be made by the body and must be supplied by food. However, nonessential amino acids can be produced by the body.

Source

Lentils, Tofu, Chickpeas, Black Beans, Kidney Beans, Quinoa, Oats, Chia Seeds, Almonds, Tempeh, Greek Yogurt, Cottage Cheese

Deficiency Symptoms

Decreased muscle mass, swelling, hair loss, fatigue, growth and development delays in children, increased infections, brittle nails

Function

Dietary fiber consists of material that the body cannot digest. There are two types of dietary fiber: water-soluble and water-insoluble. Soluble fibers absorb water during digestion to form a gel-like material. Soluble fiber can help decrease cholesterol, lower heart disease risk, and slow sugar absorption thereby regulating blood glucose levels. Insoluble fiber promotes the movement of material through the digestive system and increases stool bulk. Importantly, fiber helps promote satiety which can be helpful in weight management.

Source

Soluble Fibers : Oatmeal, Barley, Apples, Oranges, Pears, Berries, Lentils, Peas, Beans
Insoluble fibers : Whole Wheat, Carrots, Cucumbers, Almonds, Walnuts, Cauliflower, Green Beans, Potatoes

Deficiency Symptoms

Constipation, bloating, increased blood sugar, hemorrhoids, diverticular disease, increased hunger