By Char McClary

We hear the terms "fats", "proteins" and "carbohydrates" all the time in the news, in magazine ads and commercials, but what do those terms really mean? What exactly are they, and how do fats, proteins and carbs affect our bodies and health?

Put simply, fats, proteins and carbohydrates are all macronutrients that our body uses in order to maintain health. Each of these important macronutrients helps our bodies differently, and each is essential to our overall health and well-being. While many diets are low-fat or low-carb, completely eliminating any of these groups from our diet is unhealthy.

Fats

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Essentially, fats are fuel that is used by our bodies for energy, carrying 9 calories in each gram, yet fats also have other jobs in the body. Besides being used for energy, fat also helps our bodies build healthy cell structure, absorb certain vitamins and cushions our organs. Fat is found in all types of foods from roast beef to nuts, but the difference in the fats that are in each of these foods determines how the food affects our health.

The different types of natural fats in foods are unsaturated fats (mono- and poly-) and saturated fats. An easy way to tell the two apart is by noticing the consistancy of the fat at room temperature. Saturated fats, such as lard or butter, tend to be solid at room temperature while unsaturated fats, such as cooking oil, are liquid.

Typically, saturated fat is found in meat and animal products. Eggs, milk and meat all contain saturated fat. Unsaturated fat can be found mainly in plant based foods. Fruits, vegetables and grains all contain unsaturated fat. There are exceptions to the general rule, however. Coconut, as an example, contains saturated fat, as does palm oil.

A type of saturated fat that is not natural, but is created during food processing is hydrogenated fat. This type of fat is very bad for the body because of its artificial nature. The body does not easily recognize this fat and because of this, hydrogenated fat tend to stay in the body longer than other fats. Examples of foods which contain hydrogenated fat are tub margarine, non-dairy coffee creamers, peanut butter and vegetable shortening.

When it comes to your health, unsaturated fats are far better for your body than saturated fats. Unsaturated fats flow through the bloodstream unhindered and contain more essential fatty acids that your body needs. Saturated fat can stick together, causing clogs and blockages. A healthy policy would be to limit the amount of saturated fats in your diet in order to protect your health.

Proteins

Containing 4 calories per gram, proteins are complex substances made up of amino acids that are the building blocks for the human body. Nearly every part of the body uses protein to grow, build and repair itself. Of all the amino acids that we need to be healthy, half must be obtained from the food we eat because the body does not make them on its own. The amino acids our bodies make are called nonessential amino acids while the amino acids we must get from outside sources are called essential amino acids.

Proteins are found in both plant and animal sources. A concern about obtaining protein through animal sources is the saturated fat that comes along with the healthy protein. The belief that a person must eat meat or animal products such as eggs or milk in order to get enough protein into their diet is false; we can easily get all the protein they need using grains, fruits and vegetables if they've chosen to limit meat or cut out meat.

Foods which contain high amounts of protein include cheese, nuts, flax seed, tofu, peanuts, eggs, and most beans.

Carbohydrates

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Carbohydrates also have 4 calories per gram and are the body's main source of energy. They are converted by the body into glucose in order to be used for fuel. A carbohydrate falls into one of two categories: simple or complex.

A simple carbohydrate, or simple sugar, is a carbohydrate that is easily processed by the body. Examples of simple carbohydrates include table sugar, processed flour, candy, jelly and jam, non-diet soft drinks and honey. The carbohydrates in these foods are broken down by the body quickly, causing a fast burst of energy that is short lived.

A complex carbohydrate takes longer to break down in the body and gives us a longer lasting energy source. Complex carbohydrates generally contain more fiber and nutrients than simple carbohydrates, giving the body a little extra nutrition to work with. Examples of foods containing complex carbohydrates include whole grain breads, navy beans, cauliflower and brown rice.

Carbohydrates can also be broken down into four other categories: sugars, starches, fibers and gums. Of the four, fiber is the carbohydrate that cannot be processed by the body.

Choosing Nutrients in Your Diet

Many diet plans revolve around eating a targeted balance of fats, proteins, and carbohydrates, some of them aiming to lower or eliminate one group (usually fats or carbohydrates). Understanding the types of nutrients and how they work for your body is important. When you're choosing a diet plan, follow these pointers: