Fat vs. Carbs vs. Protein: How to Tell the Difference

Fat vs. Carbs vs. Protein: How to Tell the Difference

When discussing nutrition, three main macronutrients are essential to a well balanced, healthy diet: fat, protein and carbohydrates. Getting an adequate amount of each is a crucial part of living a healthy lifestyle. To effectively reach all of your wellness goals, it's important to learn how these macronutrients affect your health and which foods you can incorporate into your diet to ensure that you're working towards your best and healthiest self.

Fat

[caption id="attachment_1176928" align="aligncenter" width="765"]Fat vs. Carbs vs. Protein: How to Tell the Difference | Bob's Red Mill Blog Roasted Rainbow Vegetable Buckwheat Grain Bowl[/caption] Fat often gets a bad name in the health and fitness world. However, despite its lousy rap, fat is an essential nutrient in a healthy, well-balanced diet. Good fats play a significant role in maintaining a healthy lifestyle. Dietary fat acts as an energy source for your body and supports cell growth, protects vital organs and can help regulate body temperature. Fats also work with other nutrients in your body to keep it functioning as it should. Specific vitamins like vitamins D and A are fat-soluble, which means that they can only be absorbed and processed through fat. Too little fat can potentially harm your vitamin absorption and lead to several other health issues. When discussing fat, there are four types that you should be aware of:
  • Saturated fat
  • Monounsaturated fat
  • Polyunsaturated fat
  • Trans fat
Each of these fats affects the body in entirely different ways. In general, bad fats being trans fat and saturated fat should be consumed sparingly and avoided when possible. Conversely, healthy fats like monounsaturated fat and polyunsaturated fat have been linked to positive health benefits and including them in a healthy diet is encouraged. One of the most significant ways fats affect your health is through cholesterol levels. Both good and bad fats affect your cholesterol levels and it's important to be conscious of how much bad fats you are consuming. Bad fat, like trans fat, can cause your bad cholesterol (LDL) levels to rise, whereas good fats like monounsaturated fat can lower the unhealthy levels of cholesterol. Good fats are considered an essential part of a healthy diet. For a meal rich in good fats, make this Roasted Rainbow Vegetable Buckwheat Grain Bowl. A mouthwatering, high-fat version of a traditional grain bowl, this multicolored meal features several superfoods. Nutty buckwheat, Brussels sprouts and sweet potatoes are combined with high-fat superfoods like roasted salmon and pumpkin seeds. Aside from being rich in omega-3s, this grain bowl is also an excellent source of protein.

Carbohydrates

[caption id="attachment_1176226" align="aligncenter" width="768"]Fat vs. Carbs vs. Protein: How to Tell the Difference | Bob's Red Mill Blog Paleo Sweet Potato Pancakes[/caption] When deciding which diet to try out, carbohydrates tend to be the main focus of most. In recent years carbs have received a bad rap, especially once the Atkins diet rose to popularity. While the Atkins diet is still among one of the most popular diets out there, new diet trends like the ketogenic diet are again questioning the importance of carbs in a healthy diet. To help you better understand what carbs are and if you should include them in your diet, continue reading as we discuss the primary role of carbs in your health. Carbs come in several different forms, and like with most nutrients, not all carbs are created equal. While some carbs can be great for you, other carbs contribute very little to your overall health and are best avoided. Bad carbs are usually carbs that have been highly processed and modified. While they may taste good, their flavor is only there to mask their low nutritional profile. While carbs can be found in most processed foods, that doesn't mean that it is the only place they can be found. Many wholesome, unprocessed fruits and veggies also contain carbs and can be enjoyed while following a healthy diet. To truly understand the difference between good and bad carbs, we must talk about the two kinds of carbs found in food: simple and complex carbs.

Carbs 101: Simple vs. Complex

All carbohydrates are made up of sugar molecules. Upon consuming these sugar molecules, your body then breaks them down and turns them into fuel. Starches, sugars and fiber are all forms of carbohydrates that your body uses for energy.

Simple Carbohydrates

Simple carbohydrates are carbs most often found in processed foods. Common foods that include simple carbs are table sugar, syrups, sodas and candy. Simple carbs, also known as "bad carbs," should be avoided whenever possible and swapped out for healthier alternatives. In general, simple carbs are easier for your body to break down. Because your body is able to break down these carbs quickly, it uses the energy provided by them in the same amount of time. This quick release of energy is responsible for sugar rushes and energy crashes. Simple carbs can also cause a spike in your blood pressure, which may have adverse effects on your health. Still unsure which foods are considered simple carbs? Here a list of popular simple carb foods.
  • Candy
  • Fruit juice concentrate
  • Baked goods
  • Cereals
  • White bread
  • French fries
  • Pasta
  • Ice cream

Complex Carbs

In most cases, complex carbs are much better for you than simple carbs. Complex carbs are exactly how they sound, more complex. This complexity means that it takes your body longer to break down, therefore providing longer-lasting energy that keeps you satiated for long periods. Because complex carbs provide a more steady energy source, your body can then use that energy to fuel your muscles and organs efficiently. This steady stream of energy also prevents your glucose levels from spiking. Unsure of which foods have complex carbs in them? Here's a list of common complex carb foods: When it comes to carbs, it's important to remember that your body needs them, especially if you are an active individual. While some diets might suggest a carb restriction, a portion of your food should include an assortment of healthy complex carbs. For a breakfast full of healthy complex carbs, serve up these Paleo Sweet Potato Pancakes. A flavorful way to start your morning, these sliced pancakes feature a delicious potato-based pancake batter that is naturally sweetened with maple syrup. These are the perfect breakfast to wake up to, and something that the entire family will enjoy.

Protein

[caption id="attachment_1171085" align="aligncenter" width="770"]Fat vs. Carbs vs. Protein: How to Tell the Difference | Bob's Red Mill Blog Quinoa Sliders[/caption] Unlike carbs and fat, protein is often praised by those in the fitness and nutrition word. A favorite amongst athletes and fitness enthusiasts protein is commonly idolized for its muscle-building benefits. However, it has many other functions. Protein is used in the body by your muscles, bones, teeth and hair, as well as vital organs. It's the building block of many body functions and essential to a healthy lifestyle. Without protein, the entire framework of your body begins to break down. Unlike other nutrients, your body cannot assemble protein on its own. This means that an adequate amount of protein must be achieved through a wholesome and healthy diet. To fully understand the importance of protein in the body, it's useful to first understand the two categories of protein, complete and incomplete protein, and how they affect your health.

Complete Protein

If you're a fan of quinoa, you've likely heard it being labeled as a complete protein. Simply put, a complete protein means that a food contains all nine essential amino acids. But how does that affect your health? While you may not need to eat quinoa or chia seeds every meal, it's important that you consume a quality amount of nutrients and essential amino acids from whole foods. By incorporating foods that are complete sources of protein into your diet, you can ensure that you're receiving adequate amounts of all nine essential amino acids required to build and repair protein tissues in the body.

Incomplete Protein

An incomplete protein is a protein source that does not contain all nine essential amino acids. Nuts, beans and tofu are all incomplete protein sources. Eating these foods alone will not provide your body with all of the essential amino acids that it needs. That being said, by consuming a diet that is well balanced with both complete and incomplete protein sources, you can ensure that you're getting the proper amount of nutrients. For those following a vegan and vegetarian diet, it's crucial to include meals rich in various protein types to ensure that you're getting enough of this vital nutrient. Curious to know which foods protein in them? Here's a list of common protein-packed foods:
  • Firm tofu
  • Lentils
  • Yogurt
  • Seeds
  • Eggs
For a fun appetizer that doubles as a complete source of protein, whip up a batch of these Quinoa Sliders. They're the perfect dish for entertaining as they're incredibly easy to customize. Serve these sliders along with a spread of toppings for your guests to choose from. Doing so will help ensure that everyone's taste preferences are met! Almost every whole food contains some health benefits. Whether your meal is jam-packed with protein, healthy fats or complex carbohydrates by creating your dishes with natural, healthy food, you can help keep your body working the way it should. Have a healthy recipe that you'd like us to try? We love trying new things. Let us know what your favorite health foods are in the comments below!
Bob's Red Mill
August 01 2020

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