A Calorie Isn't A Calorie

It’s time to debunk a common fitness/health phrase. It gives the wrong idea about fueling the body, and can lead people to think that it doesn’t really matter what they eat as long as they hit a certain number of calories, and this is false. What you eat and how your body uses it matter greatly. The next time you hear, “A calorie is a calorie,” know they are wrong and here’s why.

Fructose Vs Glucose

First, let’s explore fructose versus glucose. The two main simple sugars in your diet are glucose and fructose. Gram for gram, the two provide the same number of calories. TO give you an idea of fructose versus glucose food, here is a list:

Naturally High in Glucose

• Bananas (especially ripe)

• Corn

• Dried fruits

  
  

Naturally High in Fructose

• Apples

• Pears

• Cherries

• Grapes

But the way they are metabolized in the body is completely different. Glucose can be metabolized by all of your body’s tissues, but fructose can only be metabolized by the liver in any significant amount.  Here are a few examples of why glucose calories are not the same as fructose calories:

• Ghrelin is the hunger hormone. It goes up when you’re hungry and down after you have eaten. One study showed that fructose leads to higher ghrelin levels.

• Fructose does not stimulate the satiety centers in your brain in the same way as glucose, leading to a reduced feeling of fullness.

• Consuming a lot of fructose can cause insulin resistance, abdominal fat gain, increased triglycerides, blood sugar, and small, dense LDL compared to the exact same number of calories from glucose.

Judging nutrients based on the calories they provide is way too simplistic.  Keep in mind that fructose only has negative effects in excessive amounts. Added sugar and candy are the largest dietary sources.

Fruit is ok in moderation. While it contains fructose, they’re also rich in fiber, water, and provide significant chewing resistance, which mitigates the negative effects of the fructose.

The Thermic Effect of Food

Different foods go through different metabolic pathways.  Some of these pathways are more efficient than others.  The more efficient a metabolic pathway is, the more of the food’s energy is used for work and less is dissipated as heat.  Metabolic pathways for protein are less efficient than the metabolic pathways for carbs and fat.

Protein contains 4 calories per gram, but a large part of these protein calories is lost as heat when it’s metabolized by the body.  The thermic effect of food is a measure of how much different foods increase energy expenditure, due to the energy required to digest, absorb, and metabolize the nutrients.  Here is the thermic effect of the different macronutrients:

• Fat 2-3%

• Carbs 6-8%

• Protein 25-30%

Protein requires much more energy to metabolize than fat and carbs.  If you go with a thermic effect of 25% for protein and 2% for fat, this would mean that 100 calories of protein would end up as 75 calories, while 100 calories of fat would end up as 98 calories.

Studies show that high-protein diets boost metabolism by 80-100 calories per day, compared to lower-protein diets.  Put simply, high-protein diets have a metabolic advantage. Protein calories are less fattening than calories from carbs and fat, because protein takes more energy to metabolize.  Whole foods also require more energy to digest than processed foods.

Protein Kills Appetite and Makes You Eat Fewer Calories

Protein increases metabolism and also leads to significantly reduced appetite, making you eat fewer calories automatically.  Studies show that protein is by far the most filling macronutrient.  In one study, people who increased their protein intake to 30% of calories automatically started eating 441 fewer calories per day and lost 11 pounds in 12 weeks.  It’s very clear that when it comes to metabolism and appetite regulation, a protein calorie is not the same as a calorie from carbs or fat.

Increased protein can lead to drastically reduced appetite and cause automatic weight loss without the need for calorie counting or portion control.

The Satiety Index

Different foods have different effects on satiety. This means some foods will give you a greater feeling of fullness. It’s also much easier to overeat on some foods than others.  For example, it may be quite easy to eat 500 calories or more of cookies, while you’d have to force-feed yourself to eat 500 calories of eggs or broccoli.

This is a key example of how the food choices you make can have a huge impact on the total calories you end up consuming. There are many factors that determine the satiety value of different foods, which is measured on a scale called the satiety index.  

The satiety index is a measure of the ability of foods to reduce hunger, increase feelings of fullness, and reduce calorie intake for the next few hours. If you eat foods that are low on the satiety index, then you will be hungrier and end up eating more. If you choose foods that are high on the satiety index, you will end up eating less and losing weight.

Examples of foods that are high on the satiety index are:

• boiled potatoes

• beef

• eggs

• beans

• fruits

Foods that are low on the index include donuts and cakes.

Low-Carb Diets Lead to Automatic Calorie Restriction

Since the year 2002, over 20  randomized controlled trials have compared low-carb and low-fat diets. The results consistently show that low-carb diets lead to more weight loss than low-fat diets, often 2-3 times as much. One of the main reasons for this is that low-carb diets lead to drastically reduced appetite. People start eating fewer calories without trying.

But even when calories are matched between groups, the low-carb groups usually lose more weight, though it doesn’t always reach statistical significance. The biggest reason for this is probably that low-carb diets also cause significant water loss. Excess bloat tends to go away in the first week or two.

Moreover, low-carb diets tend to include more protein than low-fat diets. Protein takes energy to metabolize, and the body expends energy turning protein into glucose. 

The Glycemic Index

One of the few things that almost everyone agrees on is that refined carbs aren’t great.  This includes added sugars like sucrose and high-fructose corn syrup, as well as refined grain products like white bread.

Refined carbohydrates tend to be low in fiber and are digested and absorbed quickly, leading to rapid spikes in blood sugar. They have a high glycemic index (GI), which is a measure of how quickly foods raise blood sugar.

When you eat a food that spikes blood sugar fast, it tends to lead to a crash in blood sugar a few hours later. When that happens, you get cravings for another high-carb snack. This is also known as the “blood sugar roller coaster.”

Choose whole, unprocessed carb sources that contain fiber.The fiber can reduce the rate at which the glucose enters your system. Studies consistently show that people who eat the highest-GI foods are at the greatest risk of becoming obese and diabetic.  That’s because not all carb calories are created equal.

Food For Thought

Different calorie sources can have vastly different effects on hunger, hormones, energy expenditure and the brain regions that control food intake.  Even though calories are important, counting them or even being consciously aware of them is not at all necessary to lose weight.  In many cases, simple changes in food selection can lead to the same or better results than restricting your calorie intake.