Sugars, fats and proteins in the foods we eat every day are crucial for maintaining our health. Our body uses them for energy and movement and they serve as building blocks for biological molecules in cells and tissues. Consuming balanced amounts of sugars, fats and proteins and choosing quality sources of these nutrients not only supports our physical well-being, but also helps prevent diseases and other health problems.
Sugars (carbohydrates)
Sugars act as the main source of energy for our body. Simple sugars (monosaccharides) are absorbed into the blood during food metabolism and act as an immediate source of energy. Foods containing natural simple sugars are fruits, honey, vegetables and dairy products.
Complex sugars (starches), unlike simple sugars, are able to provide our body with long-term energy. Our body breaks down all the sugars we consume into simple sugars so it can absorb them. Excess sugars are stored as glycogen in the liver and muscles. Glycogen breaks down into glucose and produces energy when primary sources are depleted. If you consume too many sugars, they can be converted into fatty acids and stored in fat tissue. Try not to exceed the recommended daily allowance of 90 grams of sugar for women and 120 grams for men. The basis of the diet should mainly consist of complex sugars. These are contained in cereals (rice, grains, corn, etc.) and in foods made from them (bread, pastries, pasta..), in potatoes and legumes.
Fats
Fats provide our body with energy to perform daily activities. The body uses fat as a concentrated energy source that it can store in fat tissue for later use if your calorie intake is too low. In addition, the fats you consume keep your cell membranes flexible and help maintain the structural integrity of cells and tissues. They also serve as carriers for fat-soluble vitamins A, D, E and K and help absorb them. Fat stored in the body acts as insulation to prevent heat loss. Although consuming too much fat or unhealthy types of fat can lead to obesity or heart disease, a certain amount of fat in your diet is essential for health. The recommended daily amount of fat for men is 95 grams and 70 grams for women. Furthermore, it is recommended that approximately 90% of daily fat intake should be unsaturated and saturated fats, which are associated with high cholesterol, are recommended at 10%. The best fats are unsaturated fatty acids, which are divided into omega-3, omega-6 and omega-9 groups. Sources of unsaturated fats include nuts and seeds, vegetable oils (olive, rapeseed, peanut, sesame), fish, avocado, olives.
Healthy sources of saturated fats include eggs, meat, butter, whole milk, full-fat yogurt.
Proteins
We have more protein in our body than any other substance (except water). The proteins we eat are broken down into amino acids during digestion, and these amino acids are used by the body to create new proteins that our cells and tissues need. Proteins form the structure of muscles and organs and are also building blocks for immune cells, blood cells, enzymes and hormones. In addition, the body can use proteins as a fuel source if needed.
However, if you consume more protein than your body can use, the excess will be stored as fat.
Many foods of both animal and plant origin are sources of protein. Animal sources of protein, including meat, poultry, seafood, eggs and dairy products, provide all essential amino acids, but can be high in saturated fat and cholesterol. At least some of your protein intake should come from plant-based protein sources, i.e. whole grain bread, legumes, nuts and seeds. If you consume animal proteins, choose lean meat or low-fat products.
A balanced diet is key
This is especially true for important nutrients such as sugars, fats and proteins. Try to choose complex sugars and avoid refined sugars. Consuming saturated and trans-fats increases the risk of cardiovascular disease, so eat mainly healthy fats such as polyunsaturated and monounsaturated fats. Protein sources should be of both animal and plant origin.