'Counting Macros' and a Balanced Diet - The Apeiron Life Perspective

What it is:

There are two main categories of nutrients Macronutrients and Micronutrients. The classifications refer to the quantities we need to consume for a balanced diet. Macronutrients refer to the three main food components of carbohydrate, fat, and protein. The highest percentage of its macronutrient generally classifies a food item. For example, an egg (50g) comprises 6.3g of protein, 4.76g of fat, and 0.36g of carbohydrate. The rest is mostly water (38.1g) and micronutrients.

The body uses macronutrients for energy, growth, and repair. You need all three to maintain a high quality of life.

• Carbohydrates are the body's primary energy source, including sugars, starches, and fibers. Glucose is the preferred fuel source for the brain, muscles, and other bodily systems. Not all carbohydrates are created equal, so focus on whole grains, vegetables, and fruits to maintain blood sugar levels, high fiber intake, and slow energy release.

• Fats provide energy, help with vitamin absorption and cushion our organs. Certain types of fat, including saturated fat, should be limited in the diet as they increase the risk of heart disease. Instead, your diet should include healthy mono- and polyunsaturated fats like nuts, seeds, and fish. These healthy fats may reduce cholesterol and boost heart health.

• Proteins are needed to grow and maintain different body processes and structures. Proteins are composed of amino acids, twenty are non-essential, and nine are essential. Essential means we must procure them from our diet as we cannot produce them ourselves.

Building a healthy plate looks different for individuals depending on their life stage, activity level, and specific needs. If you wish to follow a macronutrient-focused dietary pattern, the Dietary Guidelines specify a split of:

• 45-65% of calories from carbohydrates

• 20-35% of calories from fat

• 10-35% of calories from protein

Micronutrients comprise the category of vitamins and minerals that are needed in small quantities but are essential to life. These include:

• Fat-soluble Vitamins A,D,E,K.

• Water-soluble Vitamins B Complex and C.

• Minerals such as Calcium, Iron, Magnesium, Zinc and many others.

Purported claims:

A macronutrient or calorie tracking plan revolves around fitting meals into precise portions. This approach may help alter body composition for short periods of time. Claims include losing body fat, gaining muscle mass, and improving health goals. However, this is not necessarily a sustainable approach for most people as it involves recording your intake through apps or food scales every meal.

An alternative approach is to focus on the contents of a healthy plate rather than the specific macronutrient composition.

What the science says:

The science around a balanced diet includes:

• Carbohydrates

  • Consumption of refined grains is associated with an increase in triglycerides and a reduction in the good cholesterol, HDL (high-density lipoproteins).

  • Consumption of refined grains causes a faster and more significant overall increase in blood sugar. This causes insulin levels to increase, which over time can increase the risk of several chronic diseases, such as Type 2 Diabetes.

  • Whole grains, vegetables, fruits, and legumes provide carbs that are slowly digested due to their fiber content. They have high levels of micronutrients that protect the body.

• Fat

  • Trans fat increases damaging LDL (low-density lipoproteins) cholesterol, reduces healthy HDL cholesterol and increases inflammation. Consuming trans fat increases your risk of several chronic diseases, such as cardiovascular disease, Type 2 Diabetes, and dementia. Trans fats are found in commercially baked products and fried foods.

  • Saturated fat increases damaging LDL cholesterol, as well as healthy HDL cholesterol. Overconsuming saturated fat may increase your risk of cardiovascular disease. Saturated fats are found in red meat and dairy products.

  • Monounsaturated and polyunsaturated fats (particularly polyunsaturated omega-3 fatty acids) are essential for a healthy diet. Eating these fats lower LDL, increases HDL, and support insulin sensitivity. Mono and polyunsaturated fats are found in nuts and seeds, avocados, and fatty fish like salmon.

• Protein

  • Eating quality protein may keep you satiated for longer, allowing for a healthful routine. Protein reduces levels of the hunger hormone ghrelin and boosts levels of peptide YY, a hormone that increases satiety.

  • Eating enough protein helps to maintain muscle mass.

Our take:

Eating a balanced diet is vital for your long-term health. The best approach is one you can maintain for a long term healthy eating pattern. Aim to:

• Fill half your plate with a variety of colorful non-starchy vegetables, such as bell peppers, dark leafy greens, tomatoes, purple cabbage, etc.

• Consume a few servings of fruit each day, prioritizing fruits like berries.

• Choose whole grains over refined grains. Aim for whole grains to be around ¼ of your plate.

• Consume plant-based proteins like legumes, nuts, seeds, and whole grains, as well as high-quality animal-based proteins like grass-fed lean meats, poultry, eggs, and wild fatty fish. Limit the amount of red meat and processed meats consumed. Aim for high quality protein to be around ¼ of your plate.

• Use healthy fats, such as olive and avocado oil.

• Limit or avoid highly processed foods, sugar-sweetened beverages, and highly refined foods.

• Consume water consistently and gradually throughout the day.

Will this benefit you?

A well-balanced diet will provide you with the stable energy you need to perform physical and cognitive tasks throughout the day. It will provide the necessary vitamins and minerals needed for growth and repair and help prevent disease. Adopting a balanced diet most of the time will significantly impact your health. This will contribute to longevity, immunity, lowering the risk of diseases, and maintaining a healthy weight.

Still curious to try it? If you do, here’s what to keep an eye on:

We recommend focusing on 1-to 2 dietary changes at a time so that you can make a successful lasting dietary change. Let your Apeiron Life Client Advocate know if you're interested in making some changes to your health plan to improve your health and longevity.

References and additional reading:

• Macronutrients and caloric intake in health and longevity

• Effect of Macronutrient Composition on Short-Term Food Intake and Weight Loss

• FDA Egg Composition

• Dietary Guidelines

• Effect of dietary fatty acids on serum lipids and lipoproteins. A meta-analysis of 27 trials.

• Mensink RP, Katan MB. Arterioscler Thromb. 1992 Aug; 12(8):911-9.

• Clinical update: the low-glycaemic-index diet. Ludwig DS. Lancet. 2007 Mar 17; 369(9565):890-2.

• Trans fatty acids and cardiovascular disease. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. N Engl J Med. 2006 Apr 13; 354(15):1601-13.

• A systemic review of the roles of n-3 fatty acids in health and disease. Riediger ND, Othman RA, Suh M, Moghadasian MH. J Am Diet Assoc. 2009 Apr; 109(4):668-79.

• Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41

• Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-131. doi:10.1007/s40279-014-0242-2