Protein Carbs, and Fats: What Are They And What Do They Do

When it comes to calories in our diet, there are 3 main sources: protein, fats, and carbohydrates. They all serve their purpose, and are very useful to living a healthy lifestyle. 

PROTEIN

Let’s tackle protein first. First off, what does it do? If you read my previous article Where’s the Beef, you’ll remember that protein has quite a few roles. Here are a few: (if you did read that article, feel free to skip below to carbs and fats)

  • The biggest role protein has is to build and repair areas such as:

    • muscles, bones, tendons, ligaments

    • hormones, neurotransmitters, and digestive enzymes

    • Immune system chemicals such as antibodies and cytokines

  • Protein can also help with body composition by:

    • Increasing hormones that help control body fat

    • Mobilitizing free fatty acids for fuel

  • Maintain muscle tissue when dieting

What about sources?

You may also remember I listed out some of my favorite sources, as well as some others I would try to avoid. 

Great Options:

  • Eggs/egg whites

  • Chicken

  • Fish/shellfish

  • Duck

  • Turkey

  • Lean beef

  • Bison

  • Lamb 

  • Pork

  • Wild game

Good Options:

  • Medium lean meats

  • Meat jerky

  • Minimally processed lean deli meat

  • Canadian bacon

  • Poultry sausage

Could be Better Options:

  • Fried meats

  • High fat ground meat

  • High fat sausage

  • Processed deli meat

  • Pepperoni sticks

  • High mercury fish

And for the vegetarians

Great options:

  • Eggs/egg whites

  • Fish/shellfish

  • Plain greek yogurt

  • Cottage cheese

  • Tempeh 

  • Beans and lentils

  • Insects (for real, crickets are packed in protein and comes in powdered form)

Good Options:

  • Tofu

  • Edamame

  • Protein Powder

Could be Better Options:

  • Processed Soy

  • Protein Bars

While that part may be a refresher, I didn’t want to talk about macros without at least jogging your memory of a very important part of our diet. 

CARBOHYDRATES

Moving on to some new information, let's talk carbohydrates! 

First I will note that carbohydrates come in a wide variety of types. Simple, complex, sugars, starches, and fibers for example. 

What do carbohydrates do for us in the body?

  • Energy

    • Carbs get broken down into glucose and used as a source of energy by the brain, muscles, and all other tissues in the body

      • We need 130g of glucose per day to fuel the brain alone!

    • When not used, glycose gets stored as glycogen in the liver and muscles and is readily available to be converted to glucose for more energy

  • Helps with gut function

    • Fiber helps keep our gut functioning well, and keeps our bowels healthy

      • Fiber also helps keep up full longer!

Here is a list of sources:

Great options:

  • Beans and lentils

  • Steel cut rolled oats

  • Buckwheat

  • Quinoa

  • Whole grain black and wild rice

  • Farro

  • Millet

  • Potatoes

  • Greek yogurt

  • Kefir

  • Fresh and frozen fruit

  • Corn

  • Barley

  • Sweet potatoes

  • Whole grain bread/bagels/pastas

Good options:

  • White rice

  • Couscous

  • Granola

  • Instant oats

  • Milk

  • Vegetable juices

  • Flavored yogurt

  • Pancakes and waffles

  • Whole grain crackers

  • Oat based granola bars

  • Canned or dried fruits

  • White bread/bagels/pasta

Could be better:

  • Cereal bars

  • Fruit juices

  • Flavored milk

  • Honey

  • Syrup

  • Jellies

  • Sugar

  • Soda

  • Crackers

  • Foods with 10+g added sugar

  • Chips

  • Fries

  • Cookies

  • Donuts

  • Cakes

FATS

Lastly, fats! 

A very essential part to living a healthy lifestyle is including healthy fats into your diet. 

Here’s what fat can do for you!

  • Provide us with energy- it’s the most energy dense macronutrient

  • Help make and balance hormones such as testosterone, estrogen, and cortisol

  • Forms cell membranes

  • Forms our brain and nervous system

  • Transports vitamins

  • Certain types of fat can reduce inflammation and decrease pain (omega 3)

This category is a bit more split than the others, and while I want to be very clear that while fat is not bad, clearly form the list above it is essential, some sources of fat can be. Just like candy is a less than ideal carbohydrate, some fat sources should be watched and reduced. I am gonna recommend avoiding the bottom list as much as possible, and finding healthier choices.

Here is my list of sources!

Great options:

  • Extra virgin olive oil

  • Walnut oil

  • Avocado oil

  • Aged cheese

  • Egg yolks

  • Seeds: chia/flax/hemp/pumpkin/sesame

  • Cashews

  • Pistachios

  • Almonds

  • Brazil nuts

  • Pecans

  • Peanuts

  • Olives

  • Fresh coconut

  • Nut butters from nuts in this category

Good options:

  • Virgin and light olive oil

  • Sesame oil

  • Flaxseed oil

  • Coconut oil

  • Peanut oil

  • Dark chocolate

  • Fish oil

  • Cream

  • Flavored nuts and nut butters

  • Animal fats

  • Butter (especially ghee)

Try and avoid these:

  • Margarine

  • Processed cheese

  • All vegetable oils

  • Corn oil

  • Cottonseed oil

  • Sunflour oil

  • Canola oil

  • Soybean oil

  • Shortening

Wrapping Up

It’s hard to designate most foods as good or bad. Context is king. When I’m chooseing foods, I try to get the majority from the Great foods categories, a few from the Good category, and save stuff from the Could Be Better category as a treat. I’ll still enjoy foods from those categories, but they are there sparingly. If I’m hanging out at a friends watching the Patriots you bet your ass I’m going to stuff my face with way too many wings, chips, and 7 layer dips. It’s hard to say those are bad foods if that’s the only time I eat like that all week.

The rule I like is 80/20. The majority of the time, 80% I eat very well. The other 20% I treat myself a little. Aiming for 100% is unsustainable, even on a strict diet. If I’m dieting down and really want to take things up a notch, I may go 90/10, where 90% of my foods come from the great category, but even then I give myself a buffer.

The bottom line is enjoy life, enjoy food, and get most of your food from the great categories, make sure you’re eating a variety of foods and getting foods from each group of protein, carbs, and fats, but don’t feel bad about treating yourself every now and again.

References

Andrews, Ryan. “All about Protein: What Is It and How Much Do You Need?” Precision Nutrition, 4 Apr. 2018, www.precisionnutrition.com/all-about-protein.

Berardi, John. The Essentials of Sport and Exercise Nutrition: Certification Manual. Precision Nutrition, Inc., 2017

“The Functions of Carbohydrates in the Body.” The Functions of Carbohydrates in the Body : (EUFIC), 14 Jan. 2020, www.eufic.org/en/whats-in-food/article/the-basics-carbohydrates.

St Pierre, Brian. “'What Should I Eat?!' Our 3-Step Guide for Choosing the Best Foods for Your Body.” Precision Nutrition, 29 May 2020, www.precisionnutrition.com/what-should-i-eat-infographic.

Justin Burl