Category Archives: Knowledge base

Macronutrients

Macronutrients are the nutrients that need to be consumed daily and are used in large quantities. That’s why they’re called macros! As we briefly pointed out earlier, they are the main energy sources in our diet. There are three groups of macronutrients: carbohydrates, proteins and fats. These groups account for 40-70%, 10-35% and 20-40% of the calories in our diet, respectively. The exact amount depends heavily on your lifestyle and goals!

Carbohydrates

Carbohydrates are the most important energy carriers in the diet, consisting of the elements carbon, oxygen and hydrogen. They are found in a wide range of healthy and unhealthy foods. Carbohydrates can be short and easily digestible structures, as well as longer and complex ones. Based on this, we can distinguish between monosaccharides (glucose, fructose and galactose), disaccharides (lactose, sucrose and maltose) and polysaccharides, such as starch. Did you know that all carbohydrates are built on different combinations of monosaccharides? This is how we get energy from this source! All carbohydrates are broken down by the body into glucose molecules. These are extremely important because they provide the direct energy needed for the body to function properly. Specifically, red blood cells, the brain and nerve cells can only use glucose as an energy source, which shows how important they are!

When it comes to carbohydrates, quality matters. This means that the right intake is more focused on consuming slow-release carbohydrates that have a slow effect on blood sugar levels, rather than short and light carbohydrates that can lead to spikes.

Accordingly, complex carbohydrates, such as oats, rice and whole grains, are a good source of carbohydrates for a healthy diet. Did you know that our products contain many of these sources, which helps to keep your blood sugar levels stable after meals?

Fibers

Although fiber may seem like a macronutrient on its own, it is a type of carbohydrate that the body cannot digest and is not broken down into glucose molecules.

Instead, they contribute to good digestion, a feeling of fullness after meals, and a reduced risk of cardiovascular disease. Did you know that fiber is also a nutrient for the microorganisms living in our intestines?

Proteins

Proteins are essential to a healthy diet as they are the foundation of every cell, the heart of all organic activity, and are important for maintaining muscle structures. They are also essential for the production of hormones and enzymes. While proteins are mostly seen as muscle, they are also present in bones, skin, and hair!

Proteins consist of free building blocks, called amino acids, which are combined in different patterns to form different proteins. In the digestive system, this food protein is broken down again into free amino acids. After they are broken down, they are rebuilt in the special systems that your body needs at that moment! The process of breaking down and building up is continuous. Did you know that half of your body’s protein is replaced every eighty days?

The amino acids just discussed cannot be stored in our bodies, so we have to make them in two ways: by modifying others or from scratch. Nine amino acids, called essential amino acids, can only be obtained from our diet. As you know, animal proteins are the most complete sources, meaning they contain all the essential amino acids, while plant-based proteins often lack one or more essential amino acids.

You can combine incomplete proteins to create a complete protein intake. Pairing rice and beans is the most common way to do this, and they contain all the essential amino acids.

Fatty acids

Fat is one of your body’s main sources of energy. As we pointed out earlier, one gram of fat provides 9 calories per gram. Fats are important because they provide essential fatty acids that your body needs for the proper functioning of your brain and muscles. As you may know, they can be divided into three groups:

unsaturated – the GOOD

saturated – the BAD

trans fatty acids – the UGLY

Unsaturated fats (THE GOOD) are called the healthy kind. They have double bonds which make them liquid at room temperature. They are known for their good brain function.

On the other side are saturated fats (THE BAD), which lack double bonds and are less healthy. Reducing your intake of saturated fats has been linked to a reduced risk of heart disease. However, certain types of saturated fats, called MCTs, may be healthy, and there are currently several studies looking at how much of them we should include in our diets.

On the other hand, trans fats (THE UGLY) should be avoided at all costs. Fortunately, due to regulations, these types of fats are less and less present, because our bodies cannot deal with them. But let’s end on a positive note!

Healthy fats have a positive effect on the proper functioning of our heart.

What is the glycemic index?

The glycemic index (GI) is a numerical value (from 0 to 100) that shows how quickly and to what extent a food containing a given carbohydrate raises blood sugar levels after consumption.

Glycemic index categories:

• Low GI (0-55): raises blood sugar levels slowly (e.g. whole grains, legumes, vegetables).
• Medium GI (56-69): causes a moderate increase in blood sugar levels (e.g. brown rice, honey, dried fruits).
• High GI (70-100): raises blood sugar levels quickly and suddenly (e.g. white bread, sugary soft drinks, potatoes).

GI plays an important role in blood sugar control, so it may be especially important for diabetics, athletes, and dieters. Due to their slower absorption, low GI foods provide energy for a longer period of time and can help reduce hunger.

What are calories?

A calorie, or more strictly, a “kilocalorie,” is a measurement used to determine the energy content of food. The energy in food is provided by macronutrients, which vary in the number of calories they contain; one gram of carbohydrates and protein both provide 4 calories, while one gram of fat provides 9 calories! So, what happens to this energy in our bodies? If you’ve heard of the law of conservation of energy, it’s no surprise that a few things can happen. Either you burn the calories by using the energy they provide, or the energy is stored in the form of body mass.

How many calories do I need?

The number of calories you need in your daily diet is made up of three factors.

First, the amount of energy your body needs to function at rest is called your basal metabolic rate (BMR). This is the energy you need for basic life-sustaining functions like breathing, heartbeat, and regulating body temperature.

Second, the thermic effect of food (TEF) is the energy required to break down, digest, and absorb the food you eat. So yes, you are basically burning calories while eating!

Third, your energy needs are affected by activities of daily living (ADLs). These calories are needed to provide energy for daily activities. This is highly dependent on lifestyle and physical activity.