Macronutrients are nutrients the body needs in large quantities. Most of our energy comes from macronutrients and each one has its own role in maintaining a healthy body. That’s why it’s important to follow a well-balanced diet, not necessarily one that restricts certain nutrients. This article will explain each macronutrient, what they’re needed for, and what foods they primarily are found in.

Protein

Proteins play a role in many components of our body. The health of our hair, skin, nails, muscle, bones, and organs rely on protein. They are needed to build and repair cells and tissue. They are also needed for many body processes like blood clotting, fluid balance, immune response, vision. The body does not store protein for later use, so consuming enough protein is necessary, otherwise the body will suffer. When we don’t consume enough protein, the body will break down lean body mass to compensate. Loss of lean body mass is inevitable for bariatric patients so to minimize that loss, at least 60 grams of protein must be consumed. The best sources of protein include fish, poultry, soy products, eggs, nuts and seeds, beans, low fat dairy products.

Carbohydrates

Carbohydrates are the body’s main sources of energy. They are broken down into glucose and are used as a steady source of energy. It’s the body’s preferred source of energy, but without carbs it will use protein and fat for energy. However, protein and fat are necessary for other functions in the body, so carbs are preferred. Different types of carbohydrates include sugar, starches, and dietary fiber. Sugars and starches are more easily broken down into glucose, whereas fiber takes longer to break down which slows digestion to help you feel full, and also promotes intestinal regularity and prevents constipation. Sugars are found naturally in dairy products, fruits, and vegetables, but are also added to foods like sweets and beverages which you want to limit. Starches and fiber are found in beans and peas, oatmeal, fruit and vegetables. I recommend incorporating both non starchy and starchy vegetables with meals in order to limit other carbs like bread, rice, and pasta after bariatric surgery. Overall it’s important to limit added sugars and focus more on fiber, which can help reduce the risk of obesity related diseases.

Fat

Fat provides energy for the body, and is stored in excess for the body to use as a secondary source of energy. Carbs are the preferred source of energy, fat can be used secondary, but when the body has to resort to using protein for energy, that’s when our body will suffer. Fat is needed primarily to help absorb fat soluble vitamins like vitamin A, D, E, and K, and supports body processes like blood clotting, nervous system function, reproduction, and immune response. It’s part of every cell membrane and cushions internal organs to protect them from being damaged and insulates the body from losing heat. It’s important to limit saturated fats and incorporate more unsaturated fats in your diet. Saturated fats are found in animal products like meat where the fat isn’t trimmed off, dairy products, butter/shortening but they are also found in more processed foods like sweets, chips, frozen pizza, fast food, processed meats like bacon, hot dogs, sausage. Unsaturated fats are found in fish, nuts and seeds, avocados, margarine and vegetable oils. It’s important to incorporate more unsaturated fats versus saturated fats which will help lower cholesterol levels and prevent cardiovascular disease.

 

Each macronutrient is vital to our health in their own way. Restricting a certain macronutrient may not be the best way to achieve long term weight loss. If you have any questions, please reach out to our dietitian for more information!