Understanding Macronutrients: A Guide to Healthy Living and Diabetes Management

If you’ve ever looked at a nutrition label or heard about “balanced diets,” you’ve probably come across the term “macronutrients.” But what exactly are macronutrients, and why are they important especially when it comes to having diabetes?
Let’s break it down.
What Are Macronutrients?
Macronutrients are the nutrients our bodies need in large amounts to function properly. They provide energy and help with growth, repair, and overall health. There are three main macronutrients, each play a unique role in keeping your body healthy:
- Carbohydrates. These are the body’s main source of energy. They fuel your brain, muscles, and other vital organs. Foods like whole grain bread, rice, pasta, fruits, and vegetables are rich in carbohydrates.
- Proteins. Proteins help build and repair tissues. They also support your immune system and keep your hair, skin, and nails strong. Good sources of protein include lean poultry, lean meat, yogurt, cottage cheese, tofu, fish, eggs, beans, nuts and seeds.
- Fats. Fats are essential for energy storage, protecting organs, and absorbing certain vitamins like A, D, E, and K. Healthy fats can be found in foods like avocados, nuts, seeds, and olive oil.
Macronutrients and Diabetes
- Carbohydrates have the biggest impact on blood sugar levels. Choose complex carbohydrates like whole grains, legumes, and non-starchy vegetables. These release sugar more slowly into the bloodstream compared to simple carbs like candy, soda, sweet drinks like lemonade, juice and fruit punch, desserts like cookies, cakes and pastries, and highly processed snack foods like crackers and chips.
- Whole fresh fruits, although sweet, are an important part of a healthy diet, in addition to carbohydrates they contain vitamins, minerals and fiber. Enjoying fruits along with a protein can help moderate their effect on blood sugar.,
- Proteins have little effect on blood sugar and can help you feel full longer. Lean protein sources like chicken, tofu, and fish are great options.
- Focus on healthy fats, such as those found in nuts, seeds, and fish. Avoid trans fats and limit saturated fats, which can increase the risk of heart disease. Trans fats are found in highly processed foods, saturated fats are most commonly found in animal products. Saturated and trans fats are listed on food labels, below total fat and so are easy to detect.
Finding the Right Balance
Nutrition recommendations for diabetes continue to evolve. We are moving away from emphasizing macronutrients and instead focusing on food, because people eat food not nutrients. Macronutrients vary by nutrient type: cake, potato chips, fresh fruit and brown rice are all carbohydrates, but their health effects are very different.
- Meals plans should keep nutrient quality, calories and blood glucose goals in mind.
- Eating patterns should emphasize key nutrition principles: including non-starchy vegetables, whole fruits, legumes, lean protein, whole grains, nuts and seeds, low fat dairy or nondairy alternatives
- Red meat, sugar sweetened beverages, sweets, refined grains, processed and ultra processed grains should be minimized.
- Moderating overall carbohydrate intake in any eating pattern is helpful in improving blood sugar.
Educating Yourself on the Healthiest Foods to Choose:
- Consult a Dietitian. A registered dietitian can help you create a meal plan tailored to your needs, especially if you have diabetes.
- The Diabetes Plate Method. Use this to help plan balanced meals.
- Read Nutrition Labels. Look at ingredients to make sure they are recognizable, and at calories, carbohydrates, proteins, and fats. Don’t forget to look at the suggested serving size information.
Fueling Your Body, One Bite at a Time
Understanding the foods you choose plays an important role in managing diabetes and general health. By learning how to balance carbohydrates, proteins, and fats, you can fuel your body, maintain stable blood sugar levels, and lead a healthier life.
Author: Bernice Boivin RD, CDCES | CCS Health
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.