Macronutrients

In our quest for well-being, the two major categories of nutrients come into focus are macronutrients and micronutrients. Here we touch upon macronutrients, which fats, proteins, and carbohydrates, encompass the full spectrum. 

Energy Source

Understanding the role of fats, proteins, and carbohydrates as energy sources is essential. Fats, our slow-burning reserves, provide sustained energy, support brain health, and help absorb crucial fat-soluble vitamins. Proteins, the body’s builders facilitate cellular repair and regeneration, ensuring the body functions at its best. Carbohydrates, our quick-release fuel, offer rapid energy, but quality matters. Choosing complex, nutrient-rich sources like whole grains and vegetables sustains vitality and health. However, fats serve as a concentrated and efficient source of energy. When the body needs more energy than is immediately available from carbohydrates, it can tap into fat stores for sustained energy. This is especially important during periods of prolonged physical activity or when food intake is limited.

Fats

Cell Structure

Fats are integral components of cell membranes. They help maintain cell integrity since the cell membrane is made of layers of fat which regulate what enters into and exits from cells. This is crucial for cellular function and communication. 

Brain Health

The brain is primarily composed of fat, about 60%, and fats are essential for optimal brain function. Consuming healthy fats can support cognitive function, memory, and regulation of mood stability.. Fatty acids also exert powerful anti-inflammatory functions and play a role in the serotonin neurotransmitter pathway. 

Insulation and Protection

Fats serve as insulation, helping to modulate regulate body temperature. They also provide cushioning and protection for vital organs.

Nutrient Absorption

Certain vitamins, including vitamins A, D, E, and K (known as fat-soluble vitamins), require fats for absorption. Fats act as carriers, helping these vitamins get transported and absorbed by the body. These vitamins are crucial for various bodily functions, including bone health, immune system function, and vision.

Hormone Production

Fats are used in the synthesis of hormones, including sex hormones such as testosterone, estrogen and testosterone, and various regulatory hormones. Balanced hormonal activity is crucial for maintaining overall health.

Skin and Hair Health

Fats are essential for maintaining healthy skin and hair. They contribute to moisture retention and can help prevent dryness and skin disorders.

Immune System Support

Certain types of fats, such as omega-3 fatty acids found in fish and flaxseeds, have anti-inflammatory properties and can support the immune system by retaining healthy cell regeneration within the immune support organ such as thymus, thyroid, liver, etc. They may reduce the risk of chronic and metabolic diseases linked to inflammation.

There are several types of fats:

Unsaturated Fats

These are considered very healthy fats and essential macronutrients for human body include both monounsaturated and polyunsaturated fats. Specific sources include pure format of

• Olive oil
• Peanut oil
• Avocados
• Nuts and seeds
• Sunflower oil
• Corn oil
• Soybean oil
• Flaxseed oil
• Walnuts
• Flaxseeds
• Fish (contains polyunsaturated fats, including omega-3 fats)
• Canola oil

Remember that most of the oil that i mentioned above are available in the current grocery stores are eltra processes and with additives. Therefore you can consume them if you can find or make pure format by your own! Monounsaturated fats are considered healthy fats and are primarily found in plant-based sources. Olive oil, avocados, nuts, and seeds are rich sources of monounsaturated fats. These fats have been associated with several health benefits, including improved heart health by reducing levels of LDL (bad) cholesterol and lowering the risk of cardiovascular diseases. These fats should make up about 15-20% of your daily calorie intake. It is worth to mention that becasue of consuming processed format of those oil, many inflamatory conditions are developed which the root cause many metabolic disease including heart disease, diabetes type, autoimmune diseases, etc.

Polyunsaturated fats are another category of healthy fats, and they include omega-3 and omega-6 fatty acids. Sources of polyunsaturated fats include wild caught fatty fish like salmon and trout, flaxseeds, walnuts, and soybean oil. Omega-3 fatty acids, in particular, are known for their anti-inflammatory properties and can help reduce the risk of heart disease and stroke. Balancing the intake of omega-3 and omega-6 fats is essential for overall health.These fats should make up about 5-10% of your daily calorie intake.

Saturated Fats

These are considered also healthy fats and are mainly found in animal foods. Saturated Fats are even more essential becasue human body can not make it by its own and essential for many important function such as vascular, reproductive, etc. These are in the followin food if these are made from pure sources-

• Cheese 
• Milk (both whole and reduced fat)
• Butter 
• Ghee
• Dairy desserts
• Meat products 

Saturated fats are primarily found in animal-based sources such as red meat, organic poultry with skin, grass-fed whole-fat non-pasturaised dairy products, and certain tropical oils like coconut and palm oil. Excessive consumption of saturated fats puts extra weight on the body if those high calories are not used the next days. In addition, high saturated fat can also cause high cholesterol if someone has metabolic dysfunctions or too much consumption of those food without buring the calories within the next few days. 

Trans Fats

Trans fats are considered the bad and toxic type of fat for health, and they are created through a process called hydrogenation while processing unsaturated or saturated fats. They are commonly found in:

• Margarine
• Shortening
• Fast foods
• BBQ food
• Fry goods
• Processed snacks

Trans fats are the least healthy type of fat and are typically found in partially hydrogenated oils used in many processed and fried foods. They raise LDL cholesterol levels while lowering HDL (good) cholesterol levels, making them detrimental to heart health and metabolism. Due to their harmful effects, many countries have banned or restricted their use in food production. 

Proteins

Protein, as an essential macronutrient, plays a fundamental role in our overall health. It is a versatile compound that helps facilitate muscle-building and other numerous vital functions within the body. In fact, proteins are the building blocks of life itself. 

Remarkably, there are at least 10,000 distinct proteins within our bodies, each contributing to our unique identity and maintaining the body’s equilibrium. Proteins are constructed from a repertoire of twenty-two amino acids, and our body must continuously generate these amino acids. This can be accomplished in two ways: by synthesizing them from scratch or by modifying others. Notably, nine amino acids are considered essential, meaning they must be obtained from our diet. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Tissue Building and Repair

Proteins are vital for the growth, maintenance, and repair of tissues, including muscles, skin, hair, and organs. When you engage in physical activities or experience injuries, proteins are necessary for the repair and regeneration of damaged tissues.

Enzyme Function

Enzymes are specialized proteins that act as catalysts for biochemical reactions in the body. They facilitate essential processes such as digestion, metabolism, and cellular energy production. 

Hormone Production

Many hormones, including insulin, thyroid hormones, and growth hormones, are proteins or peptides. These hormones regulate various physiological processes, including metabolism, energy balance, and growth.

Neurotransmitter Synthesis

Proteins are necessary for the production of neurotransmitters as they break down into amino acids, which are the building blocks of neurotransmitters such as Serotonin, Dopamine, and GABA. 

Transport and Storage

Certain proteins, such as hemoglobin in red blood cells and myoglobin in muscles, transport oxygen to tissues and organs. Additionally, proteins like ferritin store iron for later use in the body.

Fluid Balance

Proteins play a role in maintaining the balance of fluids in the body. Albumin, a protein found in the blood, helps regulate the distribution of fluids between the bloodstream and body tissues.

pH Regulation

Buffers, which are proteins, help regulate the body’s pH balance, ensuring that bodily fluids remain within the proper pH range for optimal function.

Structural Support

Collagen, a structural protein, provides strength and elasticity to connective tissues such as tendons, ligaments, and skin. It’s essential for maintaining the structural integrity of the body. In general every human cell is made of several nutrients such as protein, fat and other micronuteients. Protein is the starter of the generating cell as human body constantly regenerate each cell within the certain time period.

Individual nutritional needs hinge on various factors, including activity levels and overall health goals. The National Academy of Medicine recommends that adults aim for a minimum of 0.8 grams of protein per kilogram of body weight per day, which translates to slightly over 7 grams for every 20 pounds of body weight. However, achieving this target is best accomplished by selecting nutrient-dense sources of protein, keeping in mind the accompanying nutrients. 

Protein and Sodium 

Consider the comparison between a 4-ounce ham steak and grilled sockeye salmon: while the ham steak offers 22 grams of protein and 1.6 grams of saturated fat, it’s laden with 1500 milligrams of sodium. In contrast, the salmon provides around 30 grams of protein, is naturally low in sodium, and contains just 1 gram of saturated fat. Furthermore, salmon offers the added benefit of being a rich source of omega-3 fats. 

Protein and Added Hormones 

Factors such as whether the animal was raised with antibiotics, hormones, or was grass-fed or wild-caught can significantly impact the quality of the protein consumed. Animal-derived proteins are often sourced from livestock raised with hormonal additives, and these can inadvertently expose us to these artificial hormones. While the effects of these hormones on human health are still being studied, concerns arise about potential disruptions to our own endocrine systems. Excessive exposure to such hormones could potentially lead to imbalances and associated health risks. To safeguard our well-being, it’s wise to consider the sources of our protein, opting for responsibly sourced, hormone-free options when possible. Prioritizing a balanced and varied diet, rich in plant-based proteins, can be a proactive step in promoting optimal health and hormonal balance.

The key is to make informed choices when it comes to protein sources. For those seeking healthy protein sources, options abound. Fish and poultry are excellent choices, while vegetarians can turn to plant-based protein sources such as legumes, nuts, seeds, whole grains, and protein-rich vegetables, offering nutritious alternatives.

Protein Misconceptions

Protein is a vital macronutrient that plays a crucial role in various biochemical mechanisms within the human body. One often overlooked aspect is the body’s ability to break down proteins effectively, which is key to their proper utilization. While protein is undeniably beneficial, misconceptions surrounding its consumption and the potential adverse health outcomes associated with it are prevalent. 

Protein is essential for generating and maintaining muscle mass and composition, as well as various other factors related to health. Protein intake varies, depending on bio-individual needs. Balanced carbohydrates and healthy fats are also significant. 

Misconception #1: More Protein Is Always Better

One common misconception is that consuming large quantities of protein is the key to better health and physique. Many people believe that protein is a magical solution for muscle growth, weight loss, energy production, and overall well-being. However, excessive protein intake can have detrimental effects on health, including kidney strain, digestive issues, fatigueness, and even weight gain.

The body can only use a certain amount of protein, and excess protein convert into calory which ended up stored as fat. Moreover, a high-protein diet can lead to an imbalance in nutrient intake, which may result in a lack of essential vitamins and minerals from other food groups.

Misconception #2: All Proteins Are Created Equal

Not all proteins are the same, and the source of protein matters significantly. Animal-based proteins, such as excessive consumption of meat, processed fat, and dairy products, tend to be harder to metabolize, which can contribute to heart disease and other health issues when consumed in excess. In contrast, plant-based proteins, like those found in beans, legumes, grains, and greens are often lower in saturated fats and offer various health benefits, including reducing the risk of chronic diseases.

Misconception #3: Protein Is the Culprit for Adverse Health Outcomes

While protein is a fundamental component of our diets and biochemical processes, it is often wrongly blamed for adverse health outcomes. The real issue lies in the body’s ability to break down and utilize proteins effectively. When proteins cannot be adequately digested and absorbed, they may accumulate, leading to a range of health issues.

The Importance of Proper Protein Digestion

Protein digestion begins in the stomach, where enzymes called pepsin and hydrochloric acid break down large protein molecules into smaller peptides. Stomach acid is imperative for these processes to occur. These peptides are then further digested in the small intestine by enzymes such as trypsin and chymotrypsin. The final products, amino acids, are then absorbed into the bloodstream and used for various bodily functions.

However, some individuals may have difficulty digesting animal protein  due to conditions like celiac disease, irritable bowel syndrome, or low stomach acid production. This incomplete digestion can lead to several problems, including:

Incomplete protein digestion may expose the immune system to incompletely digested protein fragments, potentially triggering allergies or sensitivities. As well, poor protein digestion can hinder the absorption of essential amino acids, vitamins, and minerals, leading to nutrient deficiencies. Also, incomplete protein digestion can disrupt the balance of gut bacteria, contributing to gastrointestinal issues, oxidative stress  and systemic inflammation. Lastly, accumulated undigested proteins can put extra strain on the liver and kidneys, potentially leading to metabolic imbalances.Stress and poor sleep can also contribute to compromised digestion. Digestive enzymes and foods that are natural sources such as pepsin in pineapple may support these processes.

Carbohydrates

Carbohydrates are present in a wide range of foods, both healthy and unhealthy, making them a significant part of our diet. Common sources of carbohydrates include rice, bread, beans, milk, sugar, honey, corn, tomatoes, potatoes, cookies, fruits, and many more. 

For individuals who rely on carbohydrates as a primary energy source, it is essential to focus on consuming high-quality carbohydrates. Healthier sources of carbohydrates include unprocessed or minimally processed whole grains, vegetables, fruits, honey, and legumes. These sources not only supply energy but also offer essential nutrients, including vitamins, minerals, dietary fiber, and various phytonutrients that promote overall well-being. On the contrary, unhealthier sources of carbohydrates, such as white rice, white, sugary pastries, and highly processed refined foods, can lead to weight gain. These foods are rapidly digested, causing spikes in insulin levels and contributing to health issues like diabetes and heart disease.

Nutritional and Complex Carbohydrates are good for:

• Brain Function
• Physical Performance
• Metabolism Support
• Digestive Health
• Blood Sugar Regulation
• Stored Energy

Simple Sugars

Monosaccharides are the simplest form of carbohydrates and cannot be broken down into smaller sugar molecules. They are composed of a single sugar unit. Common monosaccharides include glucose, fructose, and galactose. Glucose, in particular, is a critical fuel for cells and is often referred to as blood sugar because it circulates in the bloodstream and provides energy to cells throughout the body. 

Disaccharides are made up of two monosaccharide molecules bonded together. Common disaccharides include sucrose (glucose + fructose, found in table sugar), lactose (glucose + galactose, found in milk), and maltose (glucose + glucose, found in malted foods). These disaccharides are broken down into their constituent monosaccharides during digestion before being absorbed by the body.

Complex Carbohydrates

Glycogen is a complex carbohydrate and is the primary storage form of glucose in animals, including humans. It is predominantly stored in the liver and muscles. When energy is needed, glycogen is broken down into glucose and released into the bloodstream to maintain blood sugar levels and provide energy for bodily functions and physical activity.

Starch is the primary storage form of carbohydrates in plants. It consists of multiple glucose molecules linked together in long chains. Common dietary sources of starch include grains (e.g., rice, wheat, and oats), legumes (e.g., beans and lentils), and starchy vegetables (e.g., potatoes and corn). Starch is digested and broken down into glucose, which is then absorbed and used for energy.

Cellulose is another complex carbohydrate found in the cell walls of plants. It is composed of long chains of glucose molecules, but the arrangement of these molecules makes cellulose indigestible by humans. However, cellulose, also known as dietary fiber, plays a crucial role in promoting healthy digestion and bowel movements. It provides structural support to plant cells and contributes to the structural integrity of plants.

Fiber

Fiber plays a crucial role in digestive health. It adds bulk to our stools, making them easier to pass, and aids in regular bowel movements, preventing constipation. Fiber can help regulate blood sugar levels by slowing the absorption of sugar from the digestive tract. The daily recommended intake of fiber varies by age and gender but generally falls between 25 to 38 grams for adults. A diet rich in fiber from whole grains, fruits, vegetables, and legumes can promote digestive regularity, support a healthy gut microbiome, and contribute to overall well-being. In fact our gut microbiota are fueled by adequate intakes of fiber. Hydration is an important component of increasing fiber intake. 

Fermented/Cultured Foods

It makes sense that our ancestors consumed fermented and cultured foods, as these traditions nourish us. Beneficial foods such as kimchi, sauerkraut, slow-fermented olives, soy-based natto, tempeh, kombucha and yogurt have been shown to feed good gut bacteria as well as diversify the microbiome, the epicenter of our health. 

Glycoconjugates

Glycoconjugates are carbohydrates covalently attached to either proteins or lipids. They are involved in various important biological functions:

Glycoproteins

These are proteins with attached carbohydrate chains. They play essential roles in cell-cell recognition, immune responses, and cell signaling. Examples include antibodies and cell surface receptors.

Glycolipids

Glycolipids are fats with attached carbohydrate chains. They are a vital component of cell membranes, where they contribute to membrane stability and are involved in cell signaling and recognition processes.

Glycoconjugates are also found on the surface of blood cells, where they determine blood type and compatibility during blood transfusions.

The best carbohydrate sources, and those most recommended for maintaining good health, weight management, and longevity, are vegetables and fruits. These natural, whole foods offer a nutrient-rich and balanced approach to carbohydrate consumption. For optimal health outcomes, it’s advisable to minimize the consumption of most other carbohydrate sources and instead focus on a diet abundant in vegetables, complemented by occasional fruit consumption. This dietary approach not only supports health but also helps in weight management and reducing the risk of chronic diseases.

PT Success Story: “Ivory Taylor came to my clinic after hearing glowing feedback from another patient who had successfully been treated here. Ivory was suffering from persistent nausea, insomnia, and severe acid reflux triggered by certain foods. Understanding the interconnected nature of these symptoms, I crafted a comprehensive treatment plan focused on dietary changes, specific vitamins, and natural supplements.

I guided Ivory through a tailored diet designed to alleviate her reflux and improve her overall digestive health. Alongside this, I recommended vitamins and supplements to address nutritional deficiencies and support her body’s healing process.

Within one month, Ivory began to notice significant improvements. Her nausea subsided, she was sleeping better, and her reflux symptoms were greatly reduced. By the end of three months, she reported feeling perfect and experiencing a complete turnaround in her health.

Ivory’s journey is a testament to the power of a holistic and natural approach to healing. Her dedication to following the treatment plan played a crucial role in her swift recovery. I am grateful to have been able to guide her toward better health and well-being.”

— Dr. Haque (Ivory Taylor, League City, TX, Patient)

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