What Are Macronutrients? | Macros Explained
Summary
TLDRAdam Explains dives into the world of micronutrients, detailing carbohydrates, proteins, and fats. Each provides energy in the form of calories, with carbohydrates and proteins offering four calories per gram, and fats providing nine. The video explores the structure and functions of these macronutrients, from the biochemical reactions proteins catalyze to the essential fatty acids our bodies can't produce. It also addresses the ongoing debate about the health impacts of different fats, contrasting the views that saturated fats are harmful with recent findings suggesting they may not be as detrimental as once believed.
Takeaways
- 🍚 Micronutrients are nutrients required in large quantities in our diet, including carbohydrates, proteins, and fats.
- 🔋 Each macronutrient provides energy in the form of calories: carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram.
- 💧 Carbohydrates are biomolecules composed of carbon, oxygen, and hydrogen, and include groups like sugars, cellulose, starch, and glycogen.
- 🍬 Monosaccharides and disaccharides are types of sugars, while oligosaccharides and polysaccharides are polymers of simple sugars.
- 🥚 Proteins are macromolecules made up of amino acid residues, with polypeptides being short chains of these residues.
- 🕒 Proteins have a lifespan in the human body ranging from minutes to years, with most lasting about one to two days before being recycled through protein turnover.
- 🔄 Proteins are essential for providing amino acids that the body cannot synthesize and are vital for growth and repair, especially for those looking to build muscle mass.
- 🥑 Fats, or triglycerides, are esters of glycerol and fatty acid chains, and are necessary for structural and metabolic functions in the human body.
- 🌱 Essential fatty acids must be consumed because the human body does not synthesize them, and fats are required for the absorption of fat-soluble vitamins.
- 🔗 Fats are categorized by their molecular structure and the number of carbon atoms, with saturated fats having no double bonds and unsaturated fats having one or more.
- ❓ The health effects of different types of fats, particularly saturated and unsaturated fats, remain a topic of debate in scientific literature.
Q & A
What are micronutrients and why are they important in our diet?
-Micronutrients are nutrients required in large quantities as part of our diet. They are important because they provide energy in the form of calories, with carbohydrates, proteins, and fats being the three main micronutrients required by humans.
How many calories does each gram of carbohydrates, proteins, and fats provide?
-Each gram of carbohydrates and proteins provides four calories, while each gram of fats provides nine calories.
What is a carbohydrate and what types of molecules does it include?
-A carbohydrate is a biomolecule composed of carbon, oxygen, and hydrogen atoms. It includes saccharides such as cellulose, sugar, and starch, which are further divided into monosaccharides, disaccharides, oligosaccharides, and polysaccharides.
Why might someone experience significant weight loss of water weight on a low-carb diet?
-Carbohydrates have a high water content, and when their intake is reduced, the body may lose water weight, which can lead to significant initial weight loss, especially in diets like the ketogenic diet.
What is the difference between monosaccharides, disaccharides, oligosaccharides, and polysaccharides?
-Monosaccharides and disaccharides are simple sugars, often recognizable by names ending in 'ose'. Oligosaccharides and polysaccharides are polymers of simple sugars, with oligosaccharides having between 3 to 10 monosaccharides and polysaccharides having over 10.
What are proteins and what role do they play in the human body?
-Proteins are macromolecules made up of long chains of amino acid residues. They play a crucial role in the body, acting as enzymes, facilitating metabolism, and providing essential amino acids that the body cannot synthesize.
How long do proteins typically last in the human body before being degraded?
-Most proteins in the human body last around one to two days before they are degraded and recycled through a process known as protein turnover.
What are fats and what types of functions do they perform in the body?
-Fats, also known as triglycerides, are esters of glycerol and fatty acid chains. They serve structural and metabolic functions, including promoting healthy cell function, protecting organs, maintaining body temperature, and maintaining healthy skin and hair.
Why is it important to consume fats as part of a human diet?
-Fats are necessary because some essential fatty acids are not synthesized by the human body and must be obtained through diet. Additionally, fat-soluble vitamins require fats for digestion, absorption, and transportation.
What is the difference between saturated and unsaturated fats?
-Saturated fats have no double bonds between carbon atoms in their chain, while unsaturated fats have one or more double bonds. Unsaturated fats can be further divided into monounsaturated fats and polyunsaturated fats.
What is the current scientific consensus on the health effects of saturated fats?
-The health effects of saturated fats are still debated. While some studies suggest that reducing saturated fat intake can lower the risk of cardiovascular disease, others, such as a 2016 study in the British Medical Journal, found no association between saturated fat consumption and heart health issues.
Outlines
🍽 Macronutrients and Their Roles in Our Diet
This paragraph explains the concept of micronutrients, which are nutrients required in large quantities for our diet. It identifies the three primary micronutrients as carbohydrates, proteins, and fats, and discusses how each provides energy in the form of calories. Carbohydrates and proteins each provide four calories per gram, while fats provide nine. The paragraph further delves into the composition and classification of carbohydrates, explaining that they are biomolecules composed of carbon, oxygen, and hydrogen atoms. It also covers the different types of saccharides and their role in our diet, including monosaccharides, disaccharides, oligosaccharides, and polysaccharides. The discussion then moves to proteins, describing them as macromolecules made up of amino acid residues, with a focus on their role in metabolism and the body's inability to synthesize certain essential amino acids. Lastly, the paragraph covers fats, or triglycerides, and their importance in the diet, including their role in cell function, protection of organs, and the absorption of fat-soluble vitamins. It also touches on the debate over the health effects of different types of fats, such as saturated and unsaturated fats, and the differing opinions in scientific literature.
🔬 The Debate on Saturated Fats and Health
The second paragraph continues the discussion on fats, focusing on the debate surrounding saturated fats and their impact on heart health. It presents contrasting views from scientific studies: one suggesting that saturated fats increase the risk of cardiovascular disease, while another study published in the British Medical Journal in 2016 found no association between saturated fat consumption and heart disease or other health issues in healthy adults. The paragraph emphasizes the ongoing scientific debate and the complexity of understanding dietary fats' role in health. It concludes by reminding viewers of the importance of macronutrients and encourages them to like, comment, share, and subscribe for more content.
Mindmap
Keywords
💡Micronutrients
💡Macronutrients
💡Carbohydrates
💡Saccharides
💡Proteins
💡Fats
💡Lipids
💡Saturated Fats
💡Unsaturated Fats
💡Trans Fats
💡Protein Turnover
💡Adipose Tissue
Highlights
Micronutrients are required in large quantities as part of our diet, including carbohydrates, proteins, and fats.
Each macronutrient provides energy in the form of calories: carbohydrates and proteins at 4 calories per gram, fats at 9 calories per gram.
Carbohydrates are biomolecules composed of carbon, oxygen, and hydrogen atoms, with a 2:1 hydrogen to oxygen ratio.
The term 'carbohydrate' is derived from 'hydrates of carbon', reflecting their chemical structure.
Saccharides include cellulose, sugar, and starch, and are categorized into monosaccharides, disaccharides, oligosaccharides, and polysaccharides.
Proteins are macromolecules made up of amino acid residues, with a polypeptide chain of at least 20-30 residues.
Proteins serve as enzymes, catalyzing biochemical reactions crucial to human metabolism.
Proteins provide essential amino acids not synthesized within the body and are vital for growth and repair.
Fats, or triglycerides, are esters of glycerol and fatty acid chains, often grouped under lipids.
Fats have both structural and metabolic functions and are necessary for the absorption of fat-soluble vitamins.
Fats are categorized by their fatty acid chain length: short, medium, long, and very long chain fatty acids.
Saturated fats have no double bonds between carbon atoms, while unsaturated fats have one or more double bonds.
Unsaturated fats are further divided into monounsaturated fats and polyunsaturated fats, with health advice favoring monounsaturated fats.
Trans fats, a form of unsaturated fats, have been linked to an increased risk of cardiovascular disease.
The health impact of dietary saturated fats on heart health is a topic of debate within scientific literature.
A 2016 study in the British Medical Journal found no association between dietary saturated fat and heart disease.
Excess calories consumed are stored as energy in fat cells, also known as adipose tissue.
Transcripts
welcome to Adam explains ROI breakdown
tough topics and give you the facts
before we begin if I could take this
time to request that you like comment
and subscribe if you enjoy this video
but without further ado let's get into
it micronutrients are nutrients that are
required in large quantities as part of
our diet the three micronutrients
required by humans are carbohydrates
proteins and fats energy is provided by
each macronutrient in the form of
calories the approximate amount of
calories each macronutrient provides per
gram is as follows carbohydrates four
calories per gram proteins four calories
per gram and fats 9 calories per gram
carbohydrates a carbohydrate is a
biomolecule that is made of carbon
oxygen and hydrogen atoms the hydrogen
and oxygen atoms have a ratio of two to
one much the same as water albeit with a
few exceptions which may explain the
significant weight loss of water weight
on low carb diets such as the ketogenic
diet within the first few weeks
technically speaking carbohydrates or
the hydrates of carbon hence the name
the term carbohydrate is synonymous with
saccharide a group that includes
cellulose sugar and starch the
saccharides are split into four main
groups monosaccharides disaccharides
oligosaccharides and polysaccharides
monosaccharides and disaccharides are
commonly referred to as sugars and they
are usually recognizable by names with
the suffix o's example glucose
oligosaccharides and polysaccharides are
typically polymers of simple sugars like
monosaccharides the amount of which is
between 3 to 10 monosaccharides for
oligosaccharides and over 10
monosaccharides for polysaccharides
polysaccharides are what make up your
glycogen or stored carbohydrates in your
muscles and liver proteins proteins or
macromolecules AKA large biomolecules
made up of one or more long chains of
amino acid residues a protein is made up
of at least one long polypeptide a
linear chain of amino acid residues
short polypeptides containing less than
20 to 30 residues are considered as
peptides or oligopeptides and not as
proteins once a protein is formed it
will exist for a period of time ranging
from minutes to years but most proteins
in human
sells last around about one to two days
before becoming degraded and ultimately
recycled through a process known as
protein turnover many proteins act as
enzymes that catalyze biochemical
reactions as such they are incredibly
important to metabolism in humans
proteins are fundamental in the diet to
provide the essential amino acids that
cannot be otherwise synthesized from
within the body itself protein is
commonly known for its role in the
growth and repair of our bodies and
those looking to build muscle mass often
favor higher amounts of proteins in
their diet for this very reason fats
fats also known as triglycerides are all
esters of the alcohol glycerol and fatty
acid chains fat's in the wider sense or
commonly synonymous and placed under the
broad umbrella of lipids however in the
strictest sense fats are lipids that are
solid at room temperature whereas oils
are lipids that are liquid at room
temperature whilst fats have been overly
demonized fats and take structural and
metabolic functions and as such they are
a necessary part of the human diet this
is due to the fact that some essential
fatty acids are not synthesized by the
human body
so consumption is important fat soluble
vitamins such as a D E and K can only be
digested absorbed and transported in
conjunction with fats fats play a
fundamental role in promoting healthy
cell function protecting organs against
shock maintaining body temperature and
maintaining healthy skin and hair fats
tend to be described based on their
length SCF a short chain fatty-acids mcf
a medium chain fatty acids LCF a long
chain fatty acids v LCF a very long
chain fatty acids that being said most
fats in the food that we are made up of
medium chain fatty acids and long-chain
fatty acids whether the source is
vegetable or animal in nature fats and
oils are categorized depending on their
molecular structure in particular the
number of bonding carbon atoms saturated
fats have no double bonds between the
carbons in the chain
whereas unsaturated fats have one or
more double bonds between the carbon
atoms those with multiple double carbon
bonds are referred to as polyunsaturated
fats unsaturated fats can be split into
sis fats and trans fat
the latter of which is very rare in
nature studies tend to favor sis
unsaturated fats over saturated fats in
regards to cardiovascular health with
Hooper Italian 2015 stating lifestyle
advice to all those at risk of
cardiovascular disease and to lower risk
population groups should continue to
include permanent reduction of dietary
saturated fats and partial replacement
by and saturated fats it should be
stressed that this is sis and saturated
fats because trans fats a form of
unsaturated fats has been found to
increase the risk of cardiovascular
disease that being said science wouldn't
be science without its contradictions
despite Hooper at Sal's findings in 2015
an article published in the British
Medical Journal in 2016 found that
dietary saturated fat was of no
consequence to the health of one's heart
despite popular belief amongst doctors
and the public the conceptual model of
dietary saturated fats clogging a pipe
is just plain wrong a landmark systemic
review and meta-analysis of
observational studies showed no
association between saturated fat
consumption and all cause mortality
coronary heart disease coronary heart
disease mortality ischemic stroke or
type 2 diabetes in healthy adults
similarly in the secondary prevention of
coronary heart disease there is no
benefit from reducing fat including
saturated fats on myocardial infarction
cardiovascular or all cause mortality so
as you can see the healthiness or
unhealthiness of fats is still somewhat
up for debate amongst the scientific
literature when you consume more
calories than you need your body will
store the excess energy in your fat
cells which are also known as your
adipose tissue so there you have it the
main human macronutrients carbohydrates
protein and fats thanks very much for
watching please don't forget to Like
comment share and subscribe I've been
Adam Adam explains in our see you guys
again next time
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