Unlocking the Nutritional Triad: Fats, Carbohydrates, and Proteins

When it comes to nutrition, there's a triad of essential components that are often emphasized: fats, carbohydrates, and proteins. These macronutrients are not just mere dietary elements but crucial pillars that support our bodily functions, influencing both our mental and physical well-being [1]. In this article, I’ll delve into the significance of each macronutrient, how they operate within our bodies, and their profound impact on our overall health. I will also discuss the ways in which I am reminded of my personal journey of understanding these macronutrients and threading my knowledge together to improve  my own physical and mental wellbeing. 

Fats

Despite their notorious reputation, fats are indispensable for our well-being. I, too, once thought that all fats were unhealthy and that I needed to limit them in my diet. However, this mindset is far from the truth. Fat actually serves as a concentrated source of energy for our body’s [2]. Fats also play a really important role in helping the body absorb nutrients effectively for use by the body. Beyond providing energy and vitamin absorption, fats are integral parts of cells and aid in the forming necessary hormones [3]

However, not all fats are created equal. Saturated fats, commonly found in animal products and processed foods, are associated with an increased risk of heart disease when consumed excessively [3]. On the other hand, unsaturated, present in nuts, seeds, and fatty fish, offer benefits and help lower cholesterol levels [2]. Striking a balance and opting for healthier fat sources is paramount for optimal health. I personally noticed the difference between these two types of fats due to my family history of high blood pressure and cholesterol. Saturated fats often made me feel sluggish. This led to my blood pressure often increasing which made me quite irritable.  

The brain is made of around 60% fat, making fat intake crucial for optimal brain function [4]. Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are particularly notable for their role in brain health [4]. These fatty acids are associated with improved mood regulation, reduced inflammation in the brain, and enhanced cognitive function. Adequate intake of healthy fats supports the formation and maintenance of connections and networks within the brain [4].

On the other hand, diets high in trans fats and saturated fats have been linked to an increased risk of depression and cognitive decline. These unhealthy fats contribute to systemic inflammation, and impaired blood flow to the brain, all of which can negatively impact mental health [4]. As someone who had generalized anxiety disorder, whenever I find that my diet consists of dominantly unhealthy fats, I can see changes within my anxious behaviors and experience lower levels of energy. 

Carbohydrates

Carbohydrates are our body's primary energy source, fueling various processes including brain function, muscle movement, and metabolism [5].  However, the type and quantity of carbohydrates consumed can significantly impact mental health. Diets high in refined sugars and simple carbohydrates have been associated with an increased risk of depression and anxiety. These foods cause rapid spikes and crashes in blood sugar levels, leading to mood instability and increased feelings of stress and irritability [5].

I didn’t at first notice how much my food consumption was impacting my mental and therefore physical health. This is common within much of the population. The more I learned of how foods influence health through the courses I took, or research I did, the more I began to notice how my food does in fact change the way I feel and therefore behave. I found that it helps to keep a journal where I record my food intake and my mood. After about three months, I began noticing the patterns within my eating habits and how that correlated to my emotions, and vice versa. 

Proteins

Proteins are the building blocks of life. They are made of essential amino acids necessary for tissue repair, muscle growth, and immune function [1]. Unlike fats and carbohydrates, proteins are not primarily used for energy; instead, they play a crucial role in the chemical reactions that take place within our body, hormone regulation, and transportation of nutrients and oxygen throughout the body.

Consuming a good amount of high-quality protein from different sources such as lean meats, poultry, fish, dairy, legumes, and nuts is essential for sustaining muscle mass, promoting food satisfaction, and supporting overall metabolic health. Moreover, incorporating plant-based protein sources not only diversifies our nutrient intake but also offers additional health benefits such as lower cholesterol levels and reduced risk of chronic diseases [1].

By understanding the roles of fats, carbohydrates, and proteins and making informed dietary choices, we can embark on a journey towards a healthier and more vibrant life.

References

1. Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h. PMID: 26797090.

2. Field CJ, Robinson L. Dietary Fats. Adv Nutr. 2019 Jul 1;10(4):722-724. doi: 10.1093/advances/nmz052. PMID: 31147674; PMCID: PMC6628852.

3. Catsicas R, Watson M. Clarifying the Facts on Fats. South African Journal of Diabetes. 2015 Mar;8(1) https://hdl.handle.net/10520/EJC167496

4. Chianese R, Coccurello R, Viggiano A, Scafuro M, Fiore M, Coppola G, Operto FF, Fasano S, Laye S, Pierantoni R, Meccariello R. Impact of Dietary Fats on Brain Functions. Curr Neuropharmacol. 2018;16(7):1059-1085. doi: 10.2174/1570159X15666171017102547. PMID: 29046155; PMCID: PMC6120115.

5. Wheeler ML, Pi-Sunyer FX. Carbohydrate issues: type and amount. J Am Diet Assoc. 2008 Apr;108(4 Suppl 1):S34-9. doi: 10.1016/j.jada.2008.01.024. PMID: 18358253.