Understanding Nutrition Basics: Macronutrients 3+1

Macronutrients are the nutrients that our bodies need in larger quantities for energy supply and proper functioning. The three main macronutrients are:

🔹 Carbohydrates: The quickest energy source for your body, found in grains, fruits, vegetables, and dairy.
🔹 Proteins: Essential for muscle growth and maintenance, enzymes, and hormone production. Get your protein from meats, fish, eggs, dairy, legumes, and nuts.
🔹 Fats: Provide energy and help absorb fat-soluble vitamins. Sources include meats, plant oils, nuts, seeds, fish, and avocados.
🔹 +1 Fibers: Chemically carbohydrates, but not digested by the body, making them calorie-free yet crucial for digestion. Learn more about the importance of fibers here: Fiber Importance.

💡 Caloric Values of Macronutrients:

• Carbohydrates: 4 calories/gram
• Proteins: 4 calories/gram
• Fats: 9 calories/gram
• Fibers: 0-2 calories/gram
  • Soluble Fibers: 1-2 calories/gram, partially digested by gut bacteria.
  • Insoluble Fibers: Nearly zero calories, not digested by the body.

🍹 Caloric Content of Alcoholic Beverages:

• Alcohol (Ethanol): 7 calories/gram. Ethanol, also known as ethyl alcohol, is the type of alcohol found in alcoholic beverages. It provides a significant amount of energy, which is why alcoholic drinks can be calorie-dense. Since the ethyl alcohol content of all alcoholic beverages varies, we can generally estimate the energy content of alcoholic drinks this way (however, these values are approximate, and the exact calorie content may vary depending on the brand, ingredients, and type of the drink).

• Short Spirits:
  • Vodka (40% alcohol): ~2.3 calories/gram
  • Whisky (40% alcohol): ~2.3 calories/gram
  • Rum (40% alcohol): ~2.3 calories/gram
  • Gin (40% alcohol): ~2.3 calories/gram
  • Tequila (40% alcohol): ~2.3 calories/gram
  • Brandy (40% alcohol): ~2.3 calories/gram
• Wines:
  • Dry Wine: ~0.8-0.9 calories/gram
  • Semi-dry Wine: ~0.9-1.1 calories/gram
  • Sweet Wine: ~1.2-1.5 calories/gram
• Beers:
  • Light Beer: ~0.3-0.4 calories/gram
  • Dark Beer: ~0.4-0.5 calories/gram
  • IPA: ~0.5-0.6 calories/gram

Stay tuned for our next post where we’ll help you decode nutritional labels on products. Don’t forget to follow us for more valuable insights! 🌟