Which nutrition type are you?

Everyone has individual nutritional needs and preferences. The main factors are tolerance, genetic predisposition, lifestyle, state of health, personal diet, social environment and personal preferences. From a genetic point of view, four types can be identified: the carbohydrate type, the protein type, the fat type and the mixed type.

The carbohydrate type

The carbohydrate type can metabolize carbohydrates more efficiently and use them as their preferred source of energy. People in this group often have higher insulin levels and experience an energy boost after carbohydrate-rich meals, which can be used profitably. However, these types are more susceptible to blood sugar fluctuations, which in turn can lead to food cravings. The carbohydrate type generally benefits from a balanced diet with an appropriate proportion of carbohydrates from vegetables, wholegrain products and fruit.

The diet of the carbohydrate type can have the following characteristics:

• Carbohydrates make up 50-60% of the daily calorie intake, with a preference for complex carbohydrates from whole grains, vegetables and low-sugar fruit.
• Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...).
• Fat should make up 15-20% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado.

The protein type

The protein type can metabolize proteins more efficiently. People in this group feel fuller for longer after protein-rich meals and can build muscle mass more easily. Consuming too many carbohydrates, on the other hand, is stressful and tends to make the protein type tired and sluggish. A diet with few carbohydrates and more plant and animal protein sources such as lean meat, fish, eggs, lean dairy products, pulses and nuts is ideal for the protein type.

The protein type's diet may have the following characteristics:

• Carbohydrates make up 40-45% of the daily calorie intake, with complex carbohydrates from whole grains, vegetables and low-sugar fruit being preferred.
• Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...).
• Fat should make up 20-30% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado.

The diet of the carbohydrate and protein type can have the following characteristics:

• Carbohydrates make up 40-50% of daily calorie intake, with complex carbohydrates from whole grains, vegetables and low-sugar fruit being preferred.
• Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...).
• Fat should make up 20-30% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado.

The fat type

The fat type can process fats better and use them as an energy source. This type is pleasantly full after high-fat meals and in turn gains weight more easily if there is too much carbohydrate. Healthy fats such as avocado, nuts, seeds, cold-pressed oils and oily fish are a good nutritional basis for the fat type.

The diet of the fat and protein type can have the following characteristics:

• Carbohydrate content is 35-40% of daily calorie intake, with complex carbohydrates from whole grains, vegetables and low-sugar fruit being preferred.
• Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...).
• Fat should make up 25-35% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado.

The mixed type

Most people have characteristics of several types. Mixed types can benefit from a varied diet that contains all macronutrients in balanced proportions.

The mixed type diet may have the following characteristics:

• Carbohydrate content is 50-60% of daily calorie intake, with a preference for complex carbohydrates from whole grains, vegetables and low-sugar fruit.
• Fat should make up 20-30% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado.
• Protein should make up 15-20% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as legumes (peas, lentils, beans, soybeans...).

General recommendations

• Fibre: Fibre-rich foods such as wholemeal products, vegetables, bran, psyllium husks or linseed help to stabilize blood sugar levels and train hunger-satiating behaviour.
• Fluids: Make sure you drink enough fluids in the form of water, mineral water, unsweetened tea and highly diluted juices.
• Variation: We recommend a varied diet to ensure a balanced intake of nutrients.
• An individual consultation with a nutrition expert can help you to develop a customized nutrition strategy.

Good to know

The classification into nutritional types can be useful, but does not exclude overlaps between the different types. In general, a balanced diet that includes all macronutrients (carbohydrates, proteins and fats), but in slightly varying proportions, is best for most people to promote optimal health and well-being. Although genetics undoubtedly plays an important role in the metabolism of macronutrients, it can only be part of the overall picture. Lifestyle, exercise, stress, sleep quality, social environment, diet and much more are just as important.

Are your nutrition type and your diet type contradictory?

It may be confusing if your nutrition type (protein/carbohydrate/fat/mixed type) and your diet type (high protein/high carb, low fat) seem to give contradictory results. It is important to remember that a diet should provide fewer calories than required (hypocaloric) and that both proteins and carbohydrates are limited in quantity. High protein and high carb can often be misinterpreted in this sense. Our tip: If in doubt, a low carb diet (less carbohydrates) is preferable to a calorie-reduced diet. To create an individual nutrition plan, we recommend consulting a nutritionist, dietician or health coach.

Compatibility is crucial

When classifying nutritional types, the focus should always be on personal well-being after meals or after consuming certain foods. Conversely, genetic analysis can help you to find a diet that you not only tolerate well, but that also supports your well-being and enables you to perform at your best.

What does genetics have to do with it?