Macronutrients Demystified: Proteins, Fats & Carbs Explained

PUBLISHED May 12th, 2025 05:30 pm | UPDATED May 30th, 2025 07:08 am

Why Understanding Macros Matters

We eat every day, yet many of us still ask: what’s actually good for our bodies? It’s easy to get caught up in trends. One moment carbs are the villain, the next it’s all about good fats. The truth lies in understanding macronutrients.

These are the primary nutrients our bodies need in large amounts: proteins, fats, and carbohydrates. When balanced well, they power everything from mood and brain function, endurance, blood sugar, weight, inflammation.

In this article you’ll learn more about macronutrients and their importance to our bodily functions.

Carbohydrates: The Good, the Bad, and the Balanced

Not all carbs are equal. Whole grains like quinoa or brown rice break down slowly, giving your body steady energy. Good carbs such as sweet potatoes and pumpkins are also smart picks. They’re rich in fiber and minerals.

You’ll want to avoid refined carbs like white bread or sugary cereals? They will hit fast but burn out just as quick. This will lead to cravings, mood dips, and energy slumps.

Carbohydrates Cheat Sheet:

Excessive intake can cause blood sugar spikes and energy crashes, weight gain and mood instability.

Deficiency can cause fatigue, brain fog and muscle weakness. 

Fats: Nature’s Long-Lasting Fuel

Contrary to popular beliefs promoted in mainstream media during the 80’s and 90’s, fats aren’t your enemy. In fact, good fats help the body absorb nutrients and will keep you full for longer. Think of avocado, olive oil, nuts, seeds, and even full-fat milk in case you can tolerate dairy.

These fats release energy slowly, like charcoal on a grill. Compare that to processed oils, margarine or low-fat yoghurts, which are often packed with harmful additives your body doesn’t need.

Fats Cheat Sheet:

Excessive intake can cause increased cholesterol and heart disease risk; inflammation.

Deficiency can cause vitamin absorption issues, hormonal imbalances and skin problems. 

Proteins: For Strength and Satiety

Protein repairs cells and builds muscle. It also helps you stay full. Go for high-quality sources like wild fish, organic chicken, grass-fed beef, and legumes like lentils or chickpeas. 

Beware of low-grade sausages, processed deli meats, and imitation seafood. They often contain fillers and sodium but little real nutrition.

As usual, single ingredient products will usually keep you on the safe side. Avoid processed protein sources and packaged stuff. Build relationships with your local butcher, buy fish from wet markets and be curious about the product origins. This will help you build an understanding about the supply chain behind your food products and keep you safe.

Proteins Cheat Sheet:

Excessive intake can cause kidney strain, dehydration and nutrient imbalances.

Deficiency can cause muscle loss and weakness, impaired immune system, slow tissue healing. 

Quick Check: Was It Made By Nature?

Still unsure? Ask yourself this: was it made by nature, or was it manufactured? You’ve never seen a ‘bread plant’ growing in a field.

When you stick close to whole foods, your body rewards you with balanced energy, clearer skin, and better focus.

Looking for more information on how to calculate your macros intake?

You can calculate your macronutrient intake and tailor your own weekly meal plan. A quick google search will deliver various tools that will help you in this task. 

If this topic sparked your curiosity, be sure to read our nutrition articles here. 

You can also reach out to Elika Tasker for a chat about energy and nutrition.

Because eating well isn’t about strict rules. It’s about staying informed and tuning into what your body truly needs.

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Originally published on elika.co.
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