The Macros Fact Sheet

Is FIBRE “THE MISSING MACRONUTRIENT’ 

Fibre refers to a diverse group of carbohydrates that humans cannot digest. We lack the digestive enzymes required to break them down, so they pass through most of the digestive system unchanged.

The recommended intake is 38 grams for men, and 25 grams for women. However, most people are only eating around half of that, or 15-17 grams per day.

Fibre is mostly found in plant foods, including vegetables, fruits, legumes, whole grains, nuts and seeds.

The benefits of eating more fibre include:

  • Reducing cholesterol by preventing absorption.
  • Promoting a healthy weight by keeping you fuller for longer due to slower digestion.
  • Adds bulk to the digestive tract to promote healthy bowel movements.
  • Helps with blood sugar control as fibre slows digestion and sugar highs and lows.
  • May reduce the risk of colon cancer due to specific antioxidants and interactions with our gut microbiota.

Soluble Fibre: Oats, beans, peas, barley, flaxseed, berries, apples and carrots contain soluble fibre which slows digestion, preventing quick spikes in your blood sugar levels, may lower cholesterol and help with regularity.

Insoluble Fibre: Whole wheat, whole grains, nuts, bran, seeds, brown rice, skins of produce contain insoluble fibre which in moderation may benefit regularity and aid in weight management.

Prebiotic Fibre: Artichokes, garlic, leeks, asparagus, green bananas and flaxseed contain prebiotic fibre which help to feed our gut microbiome, which in turn make short-chain-fatty acids that produce nutrients for our colon cells for better digestive and metabolic health.

Is FIBRE “THE MISSING MACRONUTRIENT’ 

1g carbs = 4 cals

1g protein = 4 cals

1g fat = 9 cals

It could be suggested that fibre is ‘net’ of cals because it gets digested in the large intestine by the the gut microbiome. But if you’re basing your macros on how many carbs you need then include fibre in the carb %.

Aim to ensure 50% of your plate is filled with slow release low GI carbs.

CALORIE GUIDE

Based on 2,000 cals p/d

40% – Carbs = 200g = 800 cals = 50/50 refined/complex

40% – High quality protein = 200g = 800 cals

20% – Good fats = 45g = 400 cals

THE RDA FOR PROTEIN

The recommended RDA for protein = 0.8g per kg of body weight per day. The optional upper limit is 2g per kg of body weight per day.

So that’s weight in pounds x 0.36 = protein requirements per day.

Alternatively, halve your body weight per day in grams, so if you weigh 130 pounds = 75g of protein per day or more.

CARB MINIMISING GUIDELINES

A low carbohydrate diet is defined as consuming between 50-100g refined carbs p/d. This is equivalent to up to 400cals, and so the rest should be sourced from complex carbs fats, proteins and fibre as mentioned above.

FAT GUIDELINES GUIDELINES

Consuming up to 100g of good quality fats per day is considered safe. But aim for monounsaturated fats and saturated and polyunsaturated only in small quantities. Include omega 3 (EPA and DHA) from oily fish at least 2-3 times a day. Avoid trans fats