A Calorie Isn't a Calorie - Simple But Depth Explanation

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Why a Calorie isn't a Calorie...

You've heard me say calories don't count, and I have simplified it as calories change when food is processed, so you aren't getting an accurate calorie count... while this is true, here is a better explanation of why calories aren't calories!

Plus, your human brain will abuse a calorie counting program! You will find a way to put 100 calories of some kind of junk into the count, not realizing that your broken cellular function can no longer work with it... or it will be the straw that finally breaks the camels back.

Fiber

You eat 160 calories in almonds, but only absorb 130—because some fiber calories pass through without metabolizing. Vegetables, greens, beans and whole grains are all high in fiber.

Protein

It takes twice as much energy to metabolize protein as carbs, so protein spends more calories in processing. And, protein makes you feel full longer.

Fat

All fats are 9 calories per gram. But omega-3 fats are heart-healthy and will save your life. Trans-fats will clog your arteries and kill you. Eat more fish, nuts, avocados, olive oil and eggs. Avoid most processed foods.

Added Sugar

Calories from added sugar are different from other calories, and are jeopardizing health worldwide. And yes that includes honey, syrup and High Fructose Corn Syrup (HFCS). Excess added sugar leads to, diabetes, heart disease, and fatty liver disease, unrelated to its calories. Avoid processed foods and sodas; they’re loaded with added sugar.

More information:

Fiber:

Fiber is a type of carbohydrate that the body cannot fully digest. It's found in plant-based foods like vegetables, fruits, whole grains, legumes (beans, lentils, and peas), nuts, and seeds. Here's more detail:

• Benefits: Dietary fiber offers various health benefits. It aids in digestion by promoting regular bowel movements and preventing constipation. Fiber can also help control blood sugar levels, as it slows the absorption of sugar into the bloodstream. Additionally, it promotes a feeling of fullness, which can assist in weight management.
• Caloric Content: Fiber itself provides calories, but not all of these calories are absorbed by the body. In the case of almonds, for instance, you might eat 160 calories, but because some of those calories come from fiber, you only absorb around 130 calories. This is because the body doesn't fully metabolize the calories from fiber.
• Sources: Fiber-rich foods include leafy greens, broccoli, carrots, whole grains like oats and quinoa, and legumes such as chickpeas and black beans.

Protein:

Protein is an essential macronutrient found in various foods, including meat,  nuts, and legumes. Here's more about protein:

• Benefits: Protein is crucial for the body's growth, repair, and maintenance. It plays a role in building and repairing tissues, producing enzymes and hormones, and supporting the immune system. One significant benefit of protein is that it helps you feel full for longer, which can assist in controlling your appetite and managing your weight.
• Caloric Content: Protein provides 4 calories per gram, which is the same as carbohydrates. However, it takes more energy (calories) to digest and metabolize protein compared to carbohydrates or fats. This is known as the thermic effect of food (TEF). As a result, your body expends extra calories when processing protein.
• Sources: Good sources of protein include lean meats, poultry, fish, eggs,, tofu, legumes, and nuts.
• Keep in mind: too much protein overworks the kidneys, and without plant nutrients the building blocks of protein cannot do their job properly. 
• The average American eats 2 to 5 x the protein needed for wellness, overworking the kidneys daily, causing stress on the kidneys and heart overtime. 

Fat:

Dietary fat is a type of macronutrient, and there are different types of fats with varying effects on health. Here's more about dietary fat:

• Benefits: Fat is essential for overall health. It is necessary for the absorption of fat-soluble vitamins (A, D, E, and K), supports brain function, and provides a source of long-lasting energy. Omega-3 fats, found in fatty fish like salmon, are particularly heart-healthy and can help reduce the risk of heart disease.
• Caloric Content: All fats, whether they are healthy fats or unhealthy trans-fats, provide 9 calories per gram, making them the most calorie-dense macronutrient. It's important to be mindful of portion sizes.
• Sources: Healthy fats can be found in foods like avocados, nuts, seeds, olive oil, and fatty fish. Trans-fats, which should be avoided, are often found in processed and fried foods.

Added Sugar:

Added sugar refers to sugars that are added to food and beverages during processing or preparation. It's different from the naturally occurring sugars found in fruits and dairy. Here's more about added sugar:

• Concerns: Excess consumption of added sugar is associated with various health issues, including obesity, type 2 diabetes, heart disease, and fatty liver disease. The body metabolizes added sugar differently from other calories, and it can lead to insulin resistance and increased fat accumulation in the liver.
• Sources: Added sugar can be found in a wide range of processed foods and sugary beverages, including sodas, candy, baked goods, and many breakfast cereals. It's also present in sweeteners like honey, maple syrup, and high-fructose corn syrup (HFCS).
• Recommendation: To reduce the risk of health problems associated with added sugar, it's advisable to limit the consumption of processed foods and sugary drinks. Instead, focus on whole, minimally processed foods.
• Organic Cane Sugar is being pushed as a healthy sugar these days, and it is anything but healthy. It is still processed food. Guess who started marketing it as healthy? The sugar companies…. Be wise in your decisions, and learn from those doing real research for you.

In summary, understanding the different categories of calories and their sources can help you make informed dietary choices that support your overall health and well-being. Prioritizing whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats while limiting added sugar and processed foods is a key step toward a balanced and healthful diet.