Most people do not know how complex the weight loss process actually is, and while they get the basic concept of creating a calorie deficit (burn more calories than you take in), they do not fully understand that not all calories are created equal.
Today, we are going to answer a question that anyone who is concerned with weight management needs to know. “Are all calories the same?” We will talk about how different types of calories affect your body, your appetite, metabolism, and hormone balance. Then we will provide an overview of good calories vs. bad calories and what makes them different.
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What Are Calories?
A calorie is a unit of energy that your body needs and uses to perform functions like breathing, exercising, keeping your heart beating, etc. When you read a label on the back of a strawberry Pop-Tart and it says it contains 200 calories, this is just a measurement of the energy it provides and has nothing to do with the nutritional value or how your body will process that energy.
How Different Calories Affect How Your Body Functions
Knowing how different types of calories affect your body and your health can help you focus on eating well. It is not only about how many calories you eat but also where those calories come from. Different foods are broken down and used in different ways in your body, and they can change how hungry you feel and how your hormones help with weight control. Here are some ways good calories vs. bad calories can influence your body.
How Your Body Turns Calories Into Fuel
Your body processes different kinds of calories in different ways. For instance, protein has a higher thermic effect than fats or carbohydrates, meaning it requires more energy to digest, so it can boost your metabolism a bit. Foods that are rich in fiber slow down your digestive process and keep you feeling full longer, so you eat less and consume fewer total calories.
The following chart provides an example of foods with the same number of calories and how they affect your body differently.
How Your Hormones Respond
Foods that are high in refined sugars can cause rapid spikes in your blood sugar levels and cause your body to overproduce insulin. If this happens on a continual basis, it can cause your cells to stop responding to insulin the way they should (insulin resistance), and it can increase your risk of developing type 2 diabetes.
Foods with a low glycemic index are digested more slowly, so they release sugar into your bloodstream at a steady pace instead of all at once. The glycemic index rates food from 0 to 100 and indicates how fast that food will raise your blood sugar after you eat it. The lower the number, the more that food will help keep your blood sugar levels stable throughout the day. Whole grains and legumes are good examples because they are full of fiber, which slows down how quickly your body breaks them down.
How Satisfied You Feel
Foods that are full of nutrients do a better job of keeping you full than highly processed or sugar-filled foods. Nutritionally dense meals give your body what it needs to function at its best while keeping you from wanting to eat more often than you need to. For example, a plate with grilled chicken, brown rice, and vegetables has protein and fiber, which take longer to digest and keep you full for hours, instead of something like a candy bar or a bag of chips.
Even though these choices may have the same number of calories, the unhealthy snacks get digested quickly because they are mostly sugar or refined carbs and do not give your body much to work with. Your blood sugar will go up fast, and then it will crash, making you feel hungry again, and you may also feel shaky or unwell. This often leads to eating again and taking in more calories than your body really needs that day. If you keep trying to satisfy your hunger with the same kinds of unhealthy food choices, this cycle can repeat over and over.
How Processed Foods Affect Your Body
A 2019 study by the National Institutes of Health reported that people who ate highly processed foods consumed more calories and gained more weight than those who ate unprocessed foods, even though both groups were given the same number of calories. This proves that the kind of calories you eat matters just as much as the number of calories you consume.
Some foods are not just unhealthy, but they are made to interact with your body and cause cravings. After tobacco companies were no longer allowed to advertise, they purchased the major food brands and used the same chemists who once worked on cigarettes to figure out how to create foods that would keep people hooked. The reason why foods like Oreos, chips, and soda can feel almost impossible to stop eating is that they were deliberately designed to be addictive. The good news is that if you stop eating these foods completely, your body will stop craving them, and it will be much easier to maintain a healthy weight.
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Are All Calories the Same?
No, all calories are not the same, and you need to pay attention to whether you are eating good calories vs. bad calories when you are planning your meals and snacks each day.
Good Calories
Good calories come from foods full of nutrients that provide your body with the essential vitamins, minerals, fiber, and other elements it needs to keep it functioning at its best. These foods not only supply the energy you need to keep you moving, but they also keep you healthy. Some examples of good calories include:
- Fruits and Vegetables are rich in vitamins, minerals, and fiber, and they help keep your digestive process running smoothly and help prevent chronic diseases.
- Whole Grains help supply your body with B vitamins, iron, and other minerals your body needs to function properly. These contain complex carbohydrates and fiber, which help provide your body with a balanced stream of energy. They also help with digestion because they are high in fiber, which keeps things moving through your system and supports your gut health. They can help lower cholesterol levels, keep blood sugar more stable, and reduce the risk of heart disease.
- Lean Proteins help you stay satisfied longer because it take more time to digest. It helps build and maintain muscle mass, which is important for strength and also for keeping your metabolism working at its peak level. Protein is also responsible for enhancing your immune system and helping to heal wounds, and keeping your skin, hair, and nails healthy. Good sources of lean protein include skinless chicken, turkey, fish, eggs, low-fat dairy, beans, lentils, tofu, etc.
- Healthy Fats like a handful of almonds, a spoonful of chia seeds, or a drizzle of olive oil, can help you feel full and satisfied after you eat, so you will be less likely to engage in unhealthy snacking. They also help your body absorb certain vitamins, like A, D, E, and K, which are needed for everything from strong bones to clear skin. They help balance the production of hormones that control your appetite and how your body stores fat. Incorporating healthy fats into your diet every day can help keep your body running smoothly and your appetite under control.
Bad Calories
Bad calories are often referred to as "empty calories" because they provide quick energy that does not last very long and offer little to no nutritional value. These foods can lead to weight gain and other health issues.
- Sugary beverages like sodas and energy drinks are full of sugar and empty calories, which cause quick spikes in blood sugar and quickly lead to crashes that leave you feeling tired and hungry. When eating on a regular basis, they can throw off your metabolism and increase your risk for insulin resistance, and cause your body to store fat.
- Processed snacks such as chips, cookies, and candies are loaded with extra sugar and unhealthy fats that can cause your metabolism to gradually slow down. These foods also trigger cravings, making it easier to overeat and harder for your body to burn calories efficiently. They provide very little energy to help your muscles or organs and ultimately leave you feeling weak and with little energy.
- Refined grains like white bread, crackers, and pastries have had the fiber and nutrients removed, which makes your body digest them too quickly. This leads to quick blood sugar spikes, followed by crashes, and leaves your body working overtime to try to bring things back into balance. Gradually, this cycle can reduce the efficiency of your metabolism and increase fat storage, leading to weight gain.
- Fast foods are high in calories, saturated fats, and sodium, but low in any real nutrition. These types of meals can slow down your digestion, increase inflammation, and throw off your hunger and fullness hormones, making it harder for your metabolism to work properly. This makes it harder for your body to effectively burn fat, so you can stay energized throughout the day.
Tips for Choosing Good Calories vs. Bad Calories
- Read labels and choose foods with minimal added sugars and unhealthy fats.
- Cook at home and prepare your own meals so you can control the ingredients you use and your portion sizes.
- Eat whole foods that are in their natural state, such as fruits, vegetables, whole grains, and lean proteins.
- Avoid sugary drinks and choose water, herbal teas, or other low-calorie beverages instead. It is important to drink an adequate amount of water each day to help your metabolism run efficiently.
- Practice mindful eating and pay attention to the hunger and fullness cues your body is sending. Eat slowly so you can stop eating before you eat too much, and do not eat while distracted or because you are bored or stressed.
Batash Endoscopic Weight Loss Center Can Help
The number of calories you eat each day is important, but the source of those calories is more important. Eating nutrient-dense foods and avoiding those that only provide your body with empty calories can help improve your health and your energy level and lead to sustainable weight loss.
Batash Endoscopic Weight Loss Center in NYC can help you navigate a successful weight loss journey and reach your goals for better health. Dr. Steven Batash is an expert in weight management, and he and his team of professionals can create a customized plan with your needs and circumstances in mind and provide the comprehensive level of support you need to lose weight and keep it off.
Set up your personal consultation today to learn more about how we can help you get your weight under control and improve your health and quality of life.
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