Nutritional Groups (Macronutrients): Carbohydrates, Fats, and Proteins

Everyone needs all three macronutrients in the right amounts. Contrary to common myths, carbohydrates do not make us gain weight, fats are not harmful, and proteins won’t turn us into bodybuilders.

The Role of Macronutrients

Carbohydrates are the body’s primary energy source, which is crucial during menopause when energy levels can fluctuate. All physical processes and movements depend on this energy. Choosing high-fiber foods can help slow the rise in blood sugar levels—for instance, eating whole fruit is better than drinking fruit juice, as the fiber content helps maintain stable blood sugar.

Glucose, a simple carbohydrate, is vital for producing ATP (the universal energy unit in our body). Together with fructose and galactose, glucose represents the simplest forms of carbohydrates. Complex carbohydrates contain many glucose, fructose, and galactose molecules and are processed more slowly, leading to gradual changes in blood sugar and insulin levels. Consuming foods high in added sugar (sucrose) in excess can lead to rapid spikes in blood sugar, causing the pancreas to produce insulin. Over time, this can increase the risk of insulin resistance and type 2 diabetes, which is particularly relevant during menopause when hormonal changes can affect metabolism.

Fats are also a source of energy and are essential for absorbing vitamins A, E, and D. They play a role in producing essential fatty acids necessary for inflammatory processes, growth, and hormone production. It is advisable to avoid saturated and trans fats, as high consumption of these can increase the risk of cardiovascular disease. Monounsaturated and polyunsaturated fats are beneficial and should be included in your daily diet.

Proteins, unlike the other two macronutrients, cannot be stored in large amounts in the body. They are essential for the growth and repair of cells, which is particularly important during menopause when muscle mass tends to decline. Proteins also contribute to the production of red blood cells, which transport oxygen throughout the body, and they help regulate hormone production.

Proteins are made up of amino acids, which are categorized into essential (not produced by the body) and non-essential (produced by the body). Since our bodies cannot synthesize essential amino acids, they must be obtained from our diet.

Sources of Macronutrients include:

Carbohydrates: whole grains, pasta, potatoes, fruits, vegetables, dairy products, quinoa, and oats.

Fats: (healthy fats) salmon, mackerel, eggs, olives, avocados, nuts, and seeds.

Proteins: eggs, meats, dairy products, nuts, legumes, fish, soy, and tofu.

Any “modern diet” that excludes or drastically reduces the intake of one of these macronutrient groups is likely to cause more harm than good. A personalized eating approach that meets your specific needs and incorporates a variety of foods will offer far more benefits. Understanding your body’s requirements allows you to better care for it, especially during menopause when hormonal changes can impact nutritional needs.

This isn’t about counting calories but about gaining valuable knowledge on what and how much your body needs at different stages, ensuring you remain in optimal health.