Proteins, Carbs, and Fats...

Last week we talked about the need for good fats in your diet.  This week we will provide a little insight into figuring out proper ratios of carbs, proteins, and fats.  The following information is not intended to replace any dietary guidelines you have been given by your doctor or nutritionist, and if you are on a prescribed diet, it is important that you not modify that diet without the guidance of your doctor. 

Our goal is to educate you about your food choices by providing you with commonly recommended guidelines as well as some of the most current research (which actually contradicts many of the current recommendations). 

The United States Department of Health and Human Services recommends the following ratios of proteins, fats, and carbohydrates:
     Protein: 10 -35 percent of daily calories
     Fat: 20 - 35 percent of daily calories
     Carbohydrates:   45 - 65 percent of daily calories

Many nutritionists are recommending that the largest portion of our foods consumed should be vegetables, followed by lean proteins and complex carbs.  The following pie chart gives an example of what your food plate might look like if you were to follow this recommendation.

 

Most current research, however,  suggests that adjusting protein and carb ratios even further so that the percentage of proteins is just slightly higher than the percentage of carbs will lead to a better balance of hormones which will result in fat loss.  Protein aids in fat loss in a number of ways.  First, it moves more slowly through the stomach and this slower stomach emptying creates a full sensation for longer periods of time.  This helps prevent feelings of hunger.  In addition, protein has a gradual effect on blood sugar in contrast to carbohydrates that spike blood sugar levels creating those "sugar highs and lows".

 

So are we saying all carbs are bad?  No, your body needs a balance of protein, carbs, and fats.  They all play an important role in our health.  What the current research does support, though, is that our carb "overload" and our choice of simple carbs over complex carbs is probably leading to hormone imbalances that make it nearly impossible to lose body fat.