Many diet and exercise programs are based on us “counting
calories” and assuming all calories are created equal. This is a false and perhaps dangerous
presumption. You’ll soon see why it is false. And it is dangerous because it
leads to the notion that you can eat whatever you want as long as you are
within certain calorie ranges.
This notion goes back to the 1870’s and the scientific
finding of the First Law of Thermodynamics.
We learn from Wikipedia, “The first
law of thermodynamics states that energy can be
transformed, i.e. changed from one form to another, but cannot be created or
destroyed. It is usually formulated by stating that the change in the internal
energy of a system is equal to the amount of heat supplied to the
system, minus the amount of work performed by the system on its surroundings.”
This theory was applied to the human being. We knew we got energy from food, but the
question was how much and from what foods. This resulted in two myths. The
first being it didn’t matter what we ate as long as we got calories; and second
whatever calories we consume through eating we need to burn through activity
otherwise these calories will store as fat and we will gain weight.
Food scientists were able to assign specific calories to
specific foods through the use of a new breakthrough – the bomb
calorimeter. Basically, this device
measures heat flow in water from the burning of a specific substance. The change in temperature in the water is
then converted into calories.
So this leads us to the key question. Does our body really work like a bomb calorimeter?
And, are all calories used for energy and therefore the same independent of the
food we eat?
As far as a calorimeter goes, I think we can all conclude
that our body does not operate that way. But let’s assume that it does. If so, does it treat all calories equally? While
you will see many studies supporting the notion that a calorie is a calorie is
a calorie let’s take a logical view of this.
A hardboiled egg has 75 calories.
Approximately one half of a slice of bread or a bagel has 75
calories. Perhaps one bite of a donut or
a piece of cake has 75 calories. Could
it really be that these 75 calories would have the same impact in your body? I don’t think so and shortly you’ll see why.
Let’s go back to the calorimeter for a minute. Here’s what was discovered and agreed upon: 4
calories per gram of carbohydrate and protein and 9 calories per gram of
fat. Simple conclusion – eat too much
fat and you get fat.
Well, to start with, not all the figures hold up to further
scrutiny – especially the fats!
Different fats have different amounts of associated calories depending
upon saturation levels. Polyunsaturated
fats have 9.1 calories per gram, animal fats range from 6.5 to 8.0 calories per
gram, while cocoa butter (the most saturated of fats) has 5.5 calories per
gram. This is significant. I’ve written previously on the benefits of
saturated fat, and yet it is these fats that have been so vilified that
actually have less calories than the unsaturated oils we have been told are so
healthy! The true fact is that the more
saturated the fat, the fewer calories.
Now let’s look at carbohydrates. I’ve written many times that to your body
carbohydrates equals sugar. All carbohydrates
(both “simple” and “complex”) are broken down into simple sugars. To do this the body uses a process called
hydrolysis. Basically water is added to
a reaction. This causes total mass to
increase which actually creates more calories!
So, simple sugars really do have 4.2 calories per gram, yet starches
(the more complex carbohydrates) have 4.44 calories per gram. Also note that soluble fiber has 2.0 calories
per gram. What does this mean? We are getting significantly more calories
per gram of carbohydrate than we may think, especially from a high fiber whole
grain!
Now for the grand finale! This whole theory assumes that all
calories we consume are used for energy.
This too is not true. Protein is
used for a variety of body building functions.
In fact very little protein is used for energy. Therefore, these calories really don’t
count. Think about the Atkins diet. It
includes lots of protein, yet people lose weight. In fact they are told to eat as much as they
want and still lose weight. Next, let’s
look at fat. Fat too is used for other
functions besides energy. So, in
reality, only some of these calories truly count. And here’s the important point – it is only
carbohydrates where all the calories count! Many studies have shown that the
number of calories is insignificant compared to their composition. People can gain or lose weight on calories
ranging from 1000 to 4000 calories per day.
It is all about how much fat, protein, and carbohydrate were in the
diet!
Bernard Rosen, PhD is a Nutrition Consultant and
Educator. He works with individuals, groups, and at corporations to create
individualized nutrition and wellness programs. His office is in Mequon, WI. To
learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call
(262) 389-9907 or go to www.brwellness.com.
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