Demystifying Macronutrients

Ever feel confused about what to eat for your hormones, blood sugar, or just feeling good day to day? I definitely did.

For years I’d hear fitness influencers talk about “macronutrients,” but it always felt like a code I couldn’t crack. Protein was “good,” carbs were “bad,” and fat was just confusing.

When I hit a point with my own health where I was dragging through the day (low energy, extra weight, poor sleep, joint pain) I decided to dig deeper. I read everything I could about nutrition, and paired that with wearing a Continuous Glucose Monitor (CGM) inspired by Dr Mary Claire Haver and others so I could see what was really happening in my body meal by meal.

That’s when things started to click. I began to understand how each macronutrient mattered, not just on its own but in combination. And even though fiber doesn’t technically make the “macro” list, I discovered its role in the equation.

Learning these lessons not only helped with my energy, weight, sleep, and pain, but it also gave me a way to feed my whole family without separate “diet” meals. Just balanced food that works in real life.

But first, let’s talk about what blood sugar actually is and what a “spike” means.

What's the Deal with Blood Sugar?

Blood sugar, or glucose, is your body’s main source of energy. After you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream. That’s normal and necessary.

A spike happens when your blood sugar rises quickly and sharply, usually from eating a lot of fast-digesting carbs on their own (think white bread, soda, or a sugary snack). Your body responds by releasing insulin to move that glucose out of your blood and into your cells. If the spike is steep, the crash that follows can leave you tired, cranky, hungry again, or all three.

Occasional spikes are no big deal. But when they happen over and over, day after day, it can stress your system, throw off hormones, and contribute to insulin resistance. The good news? Enjoying a mix of fat, protein, carbs, and fiber during your meals, you can smooth those spikes into gentle curves, keeping your energy, mood, and appetite more stable.

So let's dig deeper into the macros.

Fat: The Macronutrient That Surprised Me Most

If there’s one macronutrient that completely flipped my thinking, it was fat. I grew up in the fat-free era (SnackWells, fat-free cream cheese, “I Can’t Believe It’s Not Butter” spray). Fat was the villain.

What I wish I’d known sooner: fat slows the stomach emptying after a meal, which means food stays in your stomach longer. That helps prevent the sharp blood sugar spikes (and inevitable crashes) I used to battle an hour after eating.

Healthy fats also support hormone production, which was helpful for me as I managed endometriosis and peri-menopause. Plus they trigger satiety signals helping you feel full and naturally eat less.

Yell it for the folks in the back: Fat in food does not equal fat on the body.

Protein: More Than Just Building Blocks

I always knew protein mattered, but for the longest time I thought it was only about building muscles. What I didn’t realize is how much more it does.

Protein helps stabilize blood sugar by slowing the absorption of carbohydrates. Similar to fat, it helps keep you fuller, longer, and also is helpful for reducing potential blood sugar spikes.

It also supports muscle mass. I'm not here to be a body builder. But, ya know what muscles love to use up? Glucose! The more muscle tissue, the more glucose gets used up, helping to improve insulin sensitivity.

Now, do I think some folks online take protein obsession too far? Absolutely. Common sense goes a long way here and I'm not a proponent of protein overload.

I don’t stress about hitting 100+ grams a day. Honestly, obsessiveness can backfire, since stress hormones like cortisol can work against your metabolic goals.

What I do is just make sure there's some sort of protein in my meals throughout the day. That might look like chicken with my pasta, a greek yogurt and peanut butter dip with an apple, or eggs with my sourdough toast.

Fiber: The Unsung Hero of Blood Sugar Control

Before my health journey, I thought fiber was just about digestion. Basically, Metamucil and avoiding constipation. But it turns out fiber is one of the biggest players in metabolic health.

Here’s why it matters: fiber creates a gel-like substance in your digestive tract that slows down how quickly sugar is absorbed. That means steadier blood sugar.

Even better, fiber feeds the “good” gut bacteria, which in turn produce compounds that support blood sugar regulation and calm inflammation.

There are two main types to know:

• Soluble fiber (found in oats, beans, apples, berries) dissolves in water and directly helps control blood sugar.
• Insoluble fiber (found in vegetables, whole grains, nuts) doesn’t dissolve but adds bulk, supporting digestion and keeping everything moving.

When my husband discovered his pre-diabetes, one of the areas we focused on for him was in getting more fiber into his daily diet. Avocados and my flax seed crackers were two of his favorite additions. I also put basil seeds in everything from smoothies to salads and my morning parfaits.

Carbs are Not the Enemy

After the era of fat-free everything came Atkins and keto. While there's research suggesting value in ketogenic approaches for specific medical applications and limited durations, I don't believe the majority of people are meant to live a keto life, especially women managing hormones.

Furthermore, it's well established that any time we severely restrict food groups, there's often an equal and opposite reaction of overcompensating. When your body and mind feel deprived, there's a very natural boomerang effect.

I lived this yo-yo cycle for decades and found that I need to keep carbs in my life to maintain the mental peace I've found with food.

And carbs are fuel. As women, we especially need carbohydrates to support thyroid function and reproductive hormones.

Of course, not all carbs act the same way.

• Complex carbs (like quinoa, beans, oats, and root vegetables) break down more slowly, giving you steady energy.
• Simple carbs (like white flour, pastries, and sweets) digest quickly and can spike blood sugar more.

But here’s the thing: there’s room for both. My beloved sourdough loaves? Technically simple carbs. Cinnamon rolls? Simple carbs. Most desserts on my site? Simple carbs too.

The magic isn’t in cutting these foods out. It’s in learning how to pair and enjoy them in ways that keep your blood sugar steady. There is absolutely a way to get the pleasure and the energy.

The Game Changing Secret: "No Naked Carbs"

This truly transformed my health and my family's relationship with food. As Jessie Inchauspé writes about in Glucose Revolution, you don't want to eat "naked carbs."

Because, as we covered, fiber, protein and healthy fats all impact the absorption of carbohydrates. Combining fiber, healthy fats, and protein with simple carbohydrates helps buffer their impact on blood sugar and reduces spikes and inflammation.

What this looks like on my plate

If I'm serving cinnamon rolls for a weekend breakfast, I pair them with full-fat Greek yogurt (fat and protein) topped with berries and nuts (fiber), possibly some breakfast sausage (more protein).

The complete meal provides sustained energy without the crash.

One of the first times I saw this magic in action was during a family pizza night. Early in my metabolic journey I was being pretty strict with myself, but life is life. We found ourselves at a pizzeria with extended family. I love pizza and wanted to enjoy it with everyone. So I ordered a side salad, had a couple of wings, and enjoyed a slice of pepperoni pizza. To my absolute delight, my CGM showed no spike!

The wild thing is, when you apply this approach, foods that used to make me feel awful, sluggish, brain-foggy, irritable, suddenly became no problem energy-wise. They just needed the right companions (and quantities).

Bear in mind I said ONE slice of pizza, not the whole pie.

Making It Work

What does this look like day to day?

Sample plate composition: Half your plate filled with non-starchy vegetables, a quarter with protein, a quarter with complex carbs, plus a source of healthy fat.

Example: Dinner tonight is my Chicken Quinoa Bake with a Greek Salad on the side.

• Chicken Thighs = Fat + Protein
• Feta = Fat
• Salad and Veggies in the Bake = Fiber
• Olive Oil and Vinegar = Healthy Fats
• Quinoa = Complex Carb

Breakfast Example: Oatmeal Bowl

When kids resist: If your family won't eat full-fat versions of foods they're used to, make gradual switches. Mix half full-fat, half low-fat yogurt for a few weeks, then transition completely. Their taste buds will adapt.

The Bottom Line

Understanding macronutrients isn't about perfect ratios or obsessive measuring. It's about creating a framework that supports your health while keeping food joyful.

Remember: Quantity and timing matter too, but they're topics for another day. For now, focus on the foundation of combining these four elements (protein, fat, fiber, and carbs) at meals and watching how your energy, mood, and satisfaction improve.

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What questions do you have about balancing macronutrients? I'd love to hear about your experiences in the comments below!