Macronutrient Quality

All macronutrients serve important functions, and each macronutrient vary in micronutrient quality. Carbohydrates can be simple or complex, full of or devoid of nutrients, and high or low in calories. Protein quality depends on amino acid completeness. There are saturated, polyunsaturated, and monounsaturated fat types, as well as essential fatty acids such as omega-3 and omega-6.

Carbohydrates

4 calories per gram.

The Good

Carbohydrate sources such as fruits and vegetables are very dense in vitamins and fiber. Carbs are also the body's preferred source of energy other than alcohol, especially for anaerobic and long-duration exercise.

Starchy complex carbohydrate sources such as potatoes and long-grain rice help replenish muscle glycogen stores. Muscle glycogen is used as fuel and depletes during strenuous exercise. Starchy foods also contain resistant starch, which resists digestion, functioning similarly to fiber. It is satiating and promotes health in the gut microbiota.

Did you know?
Fiber is a carbohydrate.

The Bad

Refined carbohydrate sources such as sugar and wheat- and corn-based products induce appetite cravings and contributes to body fat gains, cardiovascular disease, higher LDL cholesterol,higher triglycerides, and lowering HDL (good) cholesterol. Overconsumption of refined carbohydrates in combination with fats are the driving forces for the obesity epidemic.

Fats

9 calories per gram.

The Good

Most foods that are naturally high in fat, such as animal sources, nuts, avocados, and coconuts, contain an abundance of vitamins and minerals, as well as essential fatty acids required for body functioning and health. It is also a very good source of body fuel and contributes to weight loss. Crucial vitamins A, D, E, and K, are fat-soluble which means fats are required for bioabsorption.

Monounsaturated and saturated fats from animal sources, eggs, butter, avocados, coconut oil, and extra virgin olive oil are health-promoting.

Did you know?
Fat is not satiating. In the context of junk food, large amounts of fat can be consumed. In animal products, it is the protein that aids satiety.

The Bad

Although fats are important for weight loss, they are high in energy density, compounded by fried foods.

The body functions well with an omega-3 and omega-6 ratio of 1:1 or 1:2. Most of us consume 1:15 or higher, which contributes to inflammation andoxidative stress, leading to a host of critical diseases. Sources high in omega-6 polyunsaturated fats are margarine, canola oil, and vegetable oil.

Saturated fat is detrimental to health when combined with refined carbohydrate sources.

Proteins

4 calories per gram.

The Good

Protein is the most satiating macronutrient and is crucial for weight management. Proteins are the building blocks for muscle and is essential to sustain life.

The Bad

Proteins are poor fuels for energy.

Via http://simplesciencefitness.com/