Protein, Carbohydrates, Fiber, And Fats: Importance Of Well-Balanced Diet
December 1, 2017 16:55 By Fabiosa
When it comes to diet and nutrition, there are many different approaches, diets, and exercise routines that not everybody can do. The key to being able to choose the right and most balanced combination between a diet which matches lifestyle, metabolism, goals, and exercise routine, tends to be knowledge and being informed.
That's why this article aims to build awareness about the four essential macro-nutrients in the diet of every human being: protein, carbohydrates, fiber, and fats. These four elements should be consumed in moderate amount to ensure health. Also, being aware of the possible deficiencies in their consumption can help us to perceive what our body is missing out on and make the necessary dietary adjustments.
Fibers aren't necessarily a nutrient, given that they tend to pass through the digestive tract without being absorbed. However, not consuming the right amount can bring about the following negative effects:
- constipation, given that fiber is essential for correct intestinal movement;
- increased hunger, although fiber isn't high in calories, it does give a feeling of fullness;
- problems with cholesterol, sugar, and weight;
- constant fatigue as a result of nutritional imbalance.
How to consume more fiber? Eating fresh and dried fruits, whole grains, leaving the skin on fruits and vegetables, such as pears and potatoes, eating more beans, as well as making substitutions such as oatmeal instead of cereal for breakfast and popcorn instead of fried foods.
Proteins are the most talked about nutrient. There are many opinions about the correct amount to consume, but the most important thing is to pay attention to the body. The following symptoms could be an indicator of a protein deficiency:
- slow metabolism;
- problems losing weight;
- problems gaining muscle mass despite strength training;
- muscle and joint pain;
- difficulty recovering after training;
- susceptibility to illnesses such as colds;
- irregularity in menstrual cycle for women and potential reproductive problems in men.
If you are curious regarding safe sources of protein - there are many good sources of healthy proteins which go beyond the typical options, including mushrooms, broccoli, almonds, peanuts, brussels sprouts, spinach, and more.
They're a very misunderstood nutrient. In fact, carbohydrates are just as vital as the others. The key is choosing the right sources. Carbohydrate deficiencies can result in the following problems:
- lack of energy for everyday activities;
- bad memory and difficulty concentrating;
- irritability and susceptibility to stress;
- sudden hunger;
Looking for more carbohydrates? As it is already well known, not all carbohydrates are right for a healthy diet. That's why it's important to resort to the following: quinoa, oatmeal, bananas, and plantains, apples, and sweet potato. All of these carbohydrates have a low glycemic index and are safe to consume since they don't result in a sudden spike in blood sugar levels.
If carbohydrates are misunderstood, then fats are even more so. There are many unhealthy diet trends which recommend not consuming any fats at all. However, the body needs fats for a lot of vital functions which can be compromised if the body doesn't get enough fat. Some problems which the body shows include:
- constant hunger, since fats provide more calories than other ingredients;
- poor absorption of nutrients;
- heart problems;
- vitamin deficiency resulting in fatigue;
- weak immune system;
- lack of energy and vitality.
Walnuts, avocadoes, olive oil, chia and many other delicious and healthy foods have the best fats.
And for the conclusion
Fruits, raw and cooked vegetables, nuts, wholegrain bread and grains, mushrooms and other similar foods are the key to a healthy, balanced, and adequate diet. Don't know what to eat? Consult an expert nutritionist to put together an appropriate routine according to your body weight and physical activity.
This article is purely for informational purposes. Diets or individual foods can be hazardous to health or cause an allergic reaction. The editorial board does not guarantee any results and does not bear any responsibility for harm that may be caused from using the information stated in the article. Consult a certified specialist before starting diets and other similar practices.