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What Really Makes Up Your Food? A Deep Dive into Carbs, Proteins, & Fats
Understanding what makes up your food is essential for better health. In this article, we explore carbohydrates, proteins, and fats—breaking down their roles, types, and effects on the body. Whether you're tracking macros or trying to improve metabolic health, this guide will help you eat smarter.
Covenant Team
Physician Reviewed
Jun 9, 2025
At Covenant Metabolic Specialists, we believe that food is more than just fuel – it's a tool for healing, energy, and longevity. To support better health outcomes, let's unpack what makes up the food we eat. We'll look closely at the three primary macronutrients: carbohydrates, proteins, and fats.
Carbohydrates: Fast Fuel or Long Burn?
Carbohydrates are often misunderstood, but they play a crucial role in our energy levels. Notably, they are the only macronutrient that is not essential for human survival, meaning you can live without them – but they can be helpful when used wisely.
Simple Carbohydrates
These are sugars such as glucose, fructose, and sucrose. Because they're easy to digest, they provide quick energy – but they can also cause blood sugar spikes, leading to energy crashes and insulin resistance over time (ex. candy, soda, fruit juice, and corn syrup).
Complex Carbohydrates
These include molecules like cellulose and dextrin. They take longer to break down, supporting gradual blood sugar increases and sustained energy (ex. apples, spinach, broccoli, lentils, whole grains, and brown rice).
Fiber
Fiber is a non-digestible carbohydrate and comes in two forms:
Insoluble Fiber: Promotes bowel movements (ex. seeds, brown rice, and vegetables).
Soluble Fiber: Helps reduce LDL, or in other words, bad cholesterol (ex. oats, beans, and fleshy fruits).
Proteins: The Builders of Life
Protein is essential to every function in your body, from repairing tissue to building muscle.
Animal Sources
Beef
Pork
Chicken
Eggs
Cheese
Seafood
Plant Sources
Nuts
Seeds
Peas
Quinoa
Beans
Protein supports:
Muscle preservation and growth
Enzyme creation
Feeling full for longer
Tip: Aim for 0.5-1.2 grams of protein per pound of body weight daily.
Fats: The Good, the Bad, and the Misunderstood
Fat has more than twice the calories per gram compared to protein or carbs, but it's not the villain it's often made out to be.
Trans Fats (Unhealthy)
These increase LDL cholesterol, cause inflammation, and reduce HDL, or good cholesterol (ex. processed snacks, cookies, and non-dairy creamers).
Unsaturated Fats (Healthy)
These can lower bad cholesterol, improve heart health, and support hormone function (ex. avocados, salmon, nuts, eggs, and olives).
Saturated Fats
These may raise LDL cholesterol, though recent research questions their full impact on heart disease (ex. butter, coconut oil, and red meat).
FAQs: Food Composition and Metabolic Health
Are carbs bad for you?
No. Carbohydrates are not inherently bad – they're just easily misused. Refined sugars and simple carbs can cause blood sugar spikes and crashes, but complex carbs and fiber-rich foods provide sustained energy and promote digestive health.
What is the best source of protein for muscle growth?
Both plant and animal sources can support muscle growth. Animal proteins, like eggs, chicken, and beef) are complete proteins, meaning they contain all essential amino acids. Plant-based sources like quinoa, beans, and peas are excellent but may need to be combined to ensure full amino acid coverage.
How much fat should I eat per day?
According to general guidelines for a 2,000-calorie diet, 20-35% of your daily intake should come from fats. Prioritize unsaturated fats and limit processed trans fats.
Is fiber really that important?
Yes. Fiber supports digestive health, lowers cholesterol, regulates blood sugar, and helps maintain a healthy weight. Both soluble and insoluble fibers play distinct roles and should be included in your diet.
What happens if I don't get enough protein?
Low protein intake can lead to muscle loss, fatigue, poor immune function, and slower recovery after illness or exercise. Aim for 0.5-1.2 grams of protein per pound of body weight daily, depending on your activity level and health goals.
Do saturated fats really cause heart disease?
The relationship between saturated fat and heart disease is still debated. Some recent studies challenge old assumptions, but it's still smart to balance your intake with heart-healthy fats like omega-3s and unsaturated fats.
Balanced nutrition starts with knowing what's on your plate. Instead of demonizing macronutrients, focus on their quality and sources. Avoid heavily processed foods and prioritize whole, unrefined options to support long-term metabolic health.
