It is well known that the ingredients that make up our diet provide, in their own way, various biochemical aspects necessary for the proper functioning of our body, so that ideal nutrition consists of a wide variety of different groups of nutrients: carbohydrates, lipids and proteins .
- Carbohydrates . They are sugars ( carbohydrates ), which constitute the main form of energy resource of the human body, and are consumed mainly in the form of fibers, starches or sugars directly. By being metabolized more quickly and directly than other nutrients , carbohydrates enter immediate energy into the system, but consumed in excess they lead to their storage in the form of fats . They can be simple (monosaccharides, of rapid and ephemeral metabolism) or complex ( polysaccharides , of slower metabolism). For example: pasta, nuts.
- Lipids or fats . They arediverse molecules , more complex and more difficult to decompose than carbohydrates, insoluble in water and widely used in the human body, not only as an energy reserve mechanism (triglycerides), but also as structural blocks (phospholipids) and regulatory substances ( steroid hormones). There are three types of lipids: saturated (single bonds), monounsaturated (one carbon double bond), and polyunsaturated (several carbon double bonds). For example: butter, eggs.
- Proteins or proteins . They are thefundamental and most versatile biomolecules that exist, composed of linear chains of amino acids . They are necessary for most of the structural, regulatory or defensive functions of the body, and provide a lasting load of essential nutrients and long-term energy to the body, despite being substances of slower assimilation. For example: legumes, aged cheeses.
- It can serve you: Refined flours
Examples of carbohydrate foods
- Cereals . Most cereals are rich in fiber and starches, both important sources of carbohydrates. Whole grain cereals contain complex carbohydrates , processed cereals contain simple carbohydrates.
- Breads . Breads are one of the main sources of carbohydrates in the human diet, incorporated in its various possibilities and combinations. This includes bran breads, wheat, corn, etc.
- Pastas . Of similar origin to bread, wheat and corn semolina pasta, and even egg-based ones, are a source of large carbohydrate sums.
- Fruits . Abundant in fructose, one of the main simple sugars that exist, most sweet fruits provide immediate energy to the body in its simplest forms: banana, peach, kiwi, strawberry and apple.
- Nuts . Given their richness in starches, most nuts such as hazelnuts, figs, walnuts, and raisins are an important source of complex carbohydrates.
- Dairy . Derivatives of milk, such as cheese and yogurt, or pasteurized milk itself, contain plenty of galactose, a simple sugar.
- Honey . Composed of double sugars ( disaccharides ), it provides a high sum of carbohydrates as well as vitamins and nutrients.
- Gaseous . Given their very high content of sugar syrups or sweeteners more or less based on carbohydrates, soft drinks provide in a few sips the amount of simple sugars that we would need in a full day.
- Pulses . Most grains and pods are high in starch, so they provide complex carbohydrates.
- Potatoes and other tubers . Rich in fiber and complex carbohydrates.
- See also: Macronutrients and micronutrients
Examples of foods with lipids
- Butter . Like matured cheeses, cream or cream, these milk derivatives have a high fat content, allowing their characteristic spreadability and flavor.
- Red meat . Both beef and pork, that is, meats rich in fat such as cutlets, sausages and bacon.
- Seafood . Despite being succulent and having a lot of iodine, they contain a significant lipid load that directly affects the body’s cholesterol.
- Vegetable oils . Used as a salad dressing or as part of sauces and cooking, they contain fatty acids often essential for life.
- Nuts and seeds . Like walnuts, peanuts, chia, sesame, almonds and chestnuts. In fact, these are often used in the production of oils for cooking or seasoning.
- Eggs . The yolk of the egg (yellow part) contains an important lipid contribution.
- Whole milk . While it is an important source of protein and carbohydrates, it is also an abundant source of fat, as this food is naturally intended to nurture developing individuals.
- Fish . They are rich in fatty oils that are extremely beneficial for the body (Omega 3) and can even be consumed as a dietary supplement.
- Soybeans or soybeans . A legume used to obtain oils for tofu, and multiple applications as a food substitute.
- The fried foods . This is due to its preparation, immersed in polyunsaturated oils. Both flour , meat and seafood.
Examples of protein foods
- Eggs . Despite their fat content, eggs are a rich source of protein and carbohydrates.
- White and red meats . Since protein is used to build muscle tissue, consuming meat is a way to acquire it from other animals .
- Milk and yogurt . They contain a very high index of proteins, carbohydrates and fats. Both in their skim variant will maintain their protein index.
- Salmon, hake, cod, sardines and tuna . These fish species are particularly nutritious, providing significant amounts of animal protein.
- Peanuts and other nuts . Like figs, almonds and pistachios, although they also have a high lipid index.
- Pulses . Like peas, chickpeas and lentils, they are an important source of protein, ideal for nourishing vegetarian diets.
- The sausages . Like blood sausage or chorizo, they contain the proteins of the animal blood from which they are made.
- Non-fat pork . Like certain types of specially aged or prepared ham, which favor the protein index over the lipid index.
- Ripened cheeses . Like Manchego, Parmesan or Roquefort, although they also contain high fat content.
- Gelatin . Made from grated cartilage, they contain a significant amount of protein in colloidal suspension.