When talking about health and wellness, nutrients are often the main topic of conversation. You may be wondering what the difference is between micronutrients and macronutrients. In this article, we'll break down the differences and similarities of these nutrients to better understand how to get adequate amounts of each.
Simply put, our bodies need a wide variety of nutrients to remain healthy and strong. We often get these nutrients from the meals we eat, and while some foods have more nutrients than others, wholesome natural foods provide the highest quality of nutrients. Everything that we eat and drink contains nutrients that our bodies can use to power essential processes and functions; these nutrients are called macro and micronutrients.
Macronutrients
If you're involved in the nutrition or fitness industry then it's likely that you've heard the term "macros" used in various conversations. Understanding the nutritional makeup of macronutrients and how your body uses them can have drastic effects on your health journey. To help you better understand how to work macronutrients into your diet, let's take a closer look into what they are and how to know if you're getting enough of them.
What Are Macronutrients?
Much like the name states, macronutrients are nutritional compounds that your body needs in large amounts to function properly. There are three types of macronutrients—carbohydrates, proteins and fats—while each type supplies your body with the energy needed to perform, they all have different functions in the body. To understand macronutrients better, it's crucial that we look at each separately.
Carbohydrates
Carbs. We've all heard of them. Are they good for you? Bad for you? Do you need them? While the answer may vary depending on which health expert you're talking to, one thing is for sure—your body needs carbs. Carbs are formed of starches and sugar and are the macronutrient that your system requires most of. Because your body breaks down carbs easily, this macronutrient is responsible for providing your body with significant amounts of energy. When learning about carbs, it's important to note that not all carbs are created equal.
There are two different types of carbs, simple and complex.
Simple Carbs
Simple carbs are often found in sugar processed foods and digested quickly by the body. This quick digestion is responsible for the short burst of energy we've known as a "sugar rush."
Complex Carbs
Complex carbs like sweet potatoes and oatmeal take longer to digest and, as a result, supply your body with long-lasting energy that keeps you full for longer.
Unless you're on a low-carb diet like the ketogenic diet, carbs are likely to make up nearly half of your body's energy needs.
Healthy Carbohydrate Sources
Now that we've discussed the difference between simple and complex carbs, you might be wondering what complex carbs foods you can add to your diet.
To help lead you in the right direction, here are five of our favorite complex carbs.
Protein
Protein is the building block of the body and essential to increasing muscle mass. Though commonly found in animal products, protein can also be sourced from plant-based foods like nuts and legumes.
Protein is composed of a combination of 20 different amino acids. Your body uses these amino acids in various ways, some of which are building new proteins for cellular function and providing energy for the body as well as building material. Your body requires protein to power enzyme reactions, grow new hair and nails, and to support proper organ function.
Nine of the twenty amino acids found in protein are essential, which means that your body can't create them internally. Because these amino acids cannot be created on their own, they must be consumed through your diet. Eating a well-balanced diet rich in lean meat, vegetables, fruits and grains is an excellent way to ensure that you're meeting your protein needs. Supplementing with a protein powder to add to your breakfast shakes or smoothies is another great way to introduce more protein into your diet.
Fat
Despite having a bad rap, fats are a crucial part of a healthy diet and can be great for you! In fact, healthy fats are loaded with health benefits. Consuming sufficient amounts of good fats can help regulate body temperature, support proper hormone function, and keep your hair, skin and nails healthy and strong. Fats can also act as an energy reserve if your body is running low on carbohydrates.
When consuming fat, it's crucial to focus on foods high in healthy fat (monounsaturated and polyunsaturated fat) and avoid foods that contain unhealthy fats (saturated and trans fat).
Curious to know which foods are rich in healthy fats? Here's a list of our favorites:
- Avocado
- Walnuts
- Salmon
- Mackerel
- Olives
- Coconut oil
- Soymilk
- Almonds
- Hazelnuts
Micronutrients
Now that we've covered what macronutrients are, it's time to discuss micronutrients and why they're crucial to a healthy, well functioning body. Micronutrients are trace elements, including vitamins and minerals. They're different from macronutrients because they are only needed in small amounts, whereas carbs, protein and fat are required in much larger quantities.
Some of the most profoundly used micronutrients include:
- Fluoride
- Selenium
- Sodium
- Iodine
- Copper
- Zinc
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin E
- Vitamin K
Many micronutrients are not produced by our bodies alone and must be obtained through nutrient-rich foods.
What if You Don't Get Enough Micronutrients?
If you don't get enough micronutrients from your diet, it could result in a nutrient deficiency. Nutrient deficiencies significantly impact numerous bodily functions, including your energy levels, immune system, skin health and ability to manage stress. Nutrient deficiencies may also lead to severe diseases like anemia.
How to Get Adequate Amounts of Macronutrients and Micronutrients?
Through food! Unfortunately, over time unnatural processed foods have begun to make up most of the average individual's diet. Because pre-made, store-bought goods are readily available and easy to make, wholesome health foods are often overlooked. Artificial ingredients, preservatives, fillers and pollution all have a significant impact on the nutritional value of our food. By choosing whole grains and making healthy recipes at home, you can ensure that you're eating meals high in both micronutrients and macronutrients.
Nutrient Rich Recipes
Not sure where to start? Check out a few of our favorite nutrient-rich recipes:
Gluten Free Spinach Artichoke Rolls
Spinach and artichoke are two veggies loaded with a wide array of nutrients. So how can you turn the two into a deliciously healthy meal? It's easy! Simply make these savory Gluten Free Spinach Artichoke Rolls. A flavorful blend of millet and brown rice flour, these rolls are filled with a mixture of spinach, artichoke hearts and hummus. Top it off with marinara sauce and you have a mouthwatering meal that will leave you full and satisfied.
Granola Stuffed Sweet Potatoes with Maple Tahini Butter
Sweet potatoes are one superfood that you don't want to miss out on. Packed with nutrients and complex carbohydrates, sweet potatoes provide long-lasting energy that will keep you fueled through even the most tiresome days.
For a sweet and savory nutrient-rich entree, make these Granola Stuffed Sweet Potatoes with Maple Tahini Butter. The sweet potatoes in this recipe serve as a healthy and filling base, while the granola adds a boost of nutrients that will leave you feeling great!
Kale and Quinoa Salad with Maple Dijon Dressing
Kale and quinoa are two nutrient-packed superfoods that, when blended together, will give your body a health boost worth celebrating. For a light and refreshing lunchtime treat serve up a bowl of this Kale and Quinoa Salad with Maple Dijon Dressing. Easy to make on the spot or meal prep beforehand, this salad makes for the perfect entree or side dish.
Filling your diet with whole foods loaded with vitamins and minerals is a sure-fire way to lead a healthy lifestyle. While nearly every food contains carbohydrates, proteins or fat, not all foods carry large amounts of micronutrients. A diet deficient in micronutrients can lead to health problems if not immediately adjusted. Working various veggies, fruits and whole grains into your weekly meals will ensure that your diet is rich in both micro and macronutrients and, therefore, more beneficial to your health.
If you're having a hard time getting an adequate amount of nutrients through the food you eat, we suggest including a nutritional booster like our Chocolate Protein Powder Nutritional Booster into your diet. Add this booster to breakfast smoothies, your favorite homemade spread, or baked goods for an extra boost of nutrients!
Is there a nutrient-rich recipe you make regularly? At Bob’s Red Mill we love trying out recipes and are always looking for new ones to test. Let us know what your favorite health-filled dish is in the comments below. From everyone at Bob’s Red Mill, have a healthy and nutrient-rich day!
