What roles do macros play?
Proteins are the building blocks of muscles, tissues, and enzymes; facilitating growth, repair and overall maintenance of bodily structures. They are the most filling macronutrient because they reduce the hunger hormone ghrelin, increase satiety hormones like peptide YY and GLP-1 and slow down digestion, keeping you full longer. They are necessary for increasing muscle mass and help preserve muscle when you are restricting calories. Some of the best sources are eggs, chicken, fish, tofu, yogurt and beans.
Fats, often misunderstood, are crucial for energy storage, cellular function and hormone production. They also aid in the absorption of fat-soluble vitamins like A, D, E and K. Fats take longer to digest, so you feel full longer. They also add flavor and texture, which boosts satisfaction and reduces cravings. But do not overdo it - fats are calorie dense, so a little goes a long way. Some of the best sources are avocados, nuts, seeds, olive oil, full fat dairy and fatty fish.
Carbohydrates, for most people, are the body’s primary energy source; fueling our daily activities and supporting brain function. They can be your best friend or your worst enemy depending on what type you are eating - simple or complex.
Simple carbs are made of one or two sugar molecules, which means they digest swiftly, causing a surge in blood glucose. When glucose enters your bloodstream rapidly, the pancreas hastily releases a corresponding amount of insulin, which acts to move glucose out of the blood stream and into cells. If your body does not need energy then, the glucose is often stored as fat, especially in the abdominal region.
A rapid insulin response can cause a sharp drop in blood glucose, hence the “crash”, which leaves you feeling tired, cranky, foggy and hungry for more. Your body responds to this danger mode with an increase in the stress hormone cortisol, which helps return blood glucose to a normal level. Unfortunately, the elevated cortisol causes you to be stuck in a stress mode that disrupts sleep, suppresses immune function, breaks down muscle and impacts mental health.
Frequent spikes and crashes can wear down your insulin response over time, leading to insulin resistance, energy imbalance, cravings and eventually issues like metabolic syndrome or type 2 diabetes. They can trigger chronic low-grade inflammation, which is linked to everything from heart disease to wrinkles. The swings can also disrupt the function of hormones like thyroid, sex hormones and more.
Sugar does not just mess with your blood, it also messes with your brain. It causes a release of dopamine, the feel-good neurotransmitter, which sends the signal: “That was amazing! Do it again!!” Your brain starts to associate sugar with reward. The connection grows stronger; the more often you eat sugar, your brain wants more, even when you are not hungry. Over time, your tolerance level increases and you need more sugar to get the same “high.” Candy, soda, baked goods, white bread, white rice and many ultra processed foods are all culprits. Does that doughnut still look good?
Superheroes
Thank goodness for complex carbohydrates, the nutritional superheroes! Almost all complex carbs are derived from plants and have long chains of sugar molecules, which means they digest slowly, causing a gradual blood glucose release, longer lasting energy and less pancreatic stress. They are often packed with two kinds of fiber; soluble, which slows glucose absorption for a steady release of energy and acts as a prebiotic by feeding the good bacteria in the gut; and insoluble which keeps digestion regular.
The fiber also keeps you feeling full longer and reduces the urge to overeat. Additionally, complex carbohydrates moderate insulin release, preventing the rapid spikes and crashes associated with simple sugars. This steady insulin response helps maintain balanced energy levels and reduces the risk of insulin resistance. Cortisol is preserved for judicious use. Metabolism, immune response and even mood are positively influenced as well.
Whole grains like oats, brown rice and quinoa; legumes like beans and lentils and vegetables are abundantly available sources. Whole fruits, even though they have sugar, are great because they have fiber. Fruit juice alone is another story; consider that a glucose bomb. Pair these complex carbs with high quality protein and healthy fats and you have a meal that supports all aspects of your physical and cognitive well-being.
Want an easy hack? Start EVERY meal with a fibrous, non-starchy vegetable to prime the digestive system for a gradual glucose release. Think leafy greens, broccoli, cauliflower, and cucumbers. Eating fiber first creates a gel-like barrier in your small intestine which slows down the absorption of glucose from everything you eat afterwards. Salad first, then your balanced meal, bread for dessert!
What should the ratios be? It depends. There is no one-size-fits-all proportion and some experimentation is required. For example, my current metabolic focus is on increasing muscle mass. Because protein is necessary to build muscle and protein metabolism diminishes with age, my meals have a higher proportion of protein. Each person has a “muscle building ceiling” per meal; too much protein gets converted to glucose or stored as fat. I monitor my intake the old-fashioned way - by how I feel. The body doesn’t lie. There are technologies and apps that can help. You do you.
This I do know: the body loves consistency. Regular meal schedules, regardless of what time they occur, are one of the best ways to manage hunger and satiety signals. Consider the sources of the food you eat; is it real food? Build meals that support your energy, goals and long-term wellness. You don’t have to be perfect, but being mostly good goes a long way. Ask yourself, is it high quality fuel? Does it nourish you? Are you really hungry? If you can say “yes”, then bon appetite!
Libby Heath recently became the first Mayo Clinic certified wellness coach in Asia. She shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com.