Stop Counting Macros: Surgeon's Advice

Macronutrients, the three main nutrients in a healthy diet (carbohydrates, proteins, and fats), are often tracked by counting calories or using percentage ratios. Many eating plans, such as the Mediterranean diet and keto diet, suggest specific macro goals.

Bariatric surgeon Garth Davis, M.D., is not a fan of macronutrients. He believes that hyper-tracking them is unnecessary and that focusing on food from a broader perspective is better in the long run.

According to Davis, macronutrients don't provide a holistic view of food. He suggests focusing on the enjoyment of food rather than calculating numbers and measurements. He uses beans as an example: are they carbs, protein, or simply food? He believes they are simply food and good for you.

The Blue Zones, regions with long-living populations, don't focus on counting macros. Whether it's soybeans in Okinawa, cannellini beans in Icaria, lentils in Sardinia, or black beans in Costa Rica, these populations eat a variety of beans without meticulously tracking their nutrient intake. They simply eat and live longer, demonstrating that a strict focus on macros isn't necessary for a healthy lifestyle.

The Blue Zones, locations where people live long and healthy lives, emphasize a focus on beans. From Okinawa's soybeans to Icaria's cannellini beans, Sardinia's lentils, and Costa Rica's black beans, the emphasis is on natural food consumption. Unlike strict macro-counting, residents of these areas simply eat and live, often exceeding average lifespans. As Davis highlights, the Blue Zones are not fixated on longevity, suggesting that their approach to eating and living contributes to their extended lifespans, rather than being their primary goal.

While macros are important, Davis believes it's easy to get a balance of protein, fat, and whole carbs in your diet without tracking them. He emphasizes that protein is abundant in most foods and that it's difficult to be deficient in it. This is why he doesn't discuss protein with his weight loss patients.

Davis advises eating whole, nutritious foods to ensure adequate macronutrient intake, including protein. However, if your diet consists mainly of ultra-processed foods, tracking macros might be beneficial. These foods lack nutritional value and satiety, leaving you hungry quickly.

Davis also points out a concern with fiber intake: "We are not getting enough fiber, and we're getting way too much protein." He emphasizes the importance of tracking fiber intake as it's crucial to get enough in your diet. "It's going to be very hard for someone to get fiber from fruits and vegetables alone. There's just not enough." Therefore, he recommends plant-based sources of protein, which are often rich in fiber, such as legumes, beans, and whole grains.

While macronutrients are essential, meticulously measuring each meal isn't necessary, according to Davis. As long as you consume whole, nutritious, and diverse foods, you should be fine.

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