Is a Calorie Just a Calorie? - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- Dec 25, 2023
- 5 min read
What it is:
Hyper-focusing on the calories in your meals does not create healthy eating patterns, as the science is more complex than most people realize. Previously, we broke down the process required to alter body composition through the Calories In Calories Out equation. But we wanted to clarify that a calorie is not necessarily just a calorie when it comes to the lived environment.
Scientifically, a nutritional calorie is the energy unit we receive from food.
Carbohydrates provide 4 calories per gram
Proteins provide 4 calories per gram
Fats provide 9 calories per gram
Alcohols provide 7 calories per gram
These units are the potential caloric amounts we can extract from our meals. However, many factors alter the final portion of energy utilized. Aspects such as The Thermic Effect of Food (TEF), the type of food, and the variation in calorie analysis all contribute to the conclusive caloric total.
Purported claims:
The Thermic Effect of Food (TEF) matters
Our Microbiome affects processing
Digestion and absorption matters
The Carbohydrate-insulin model (CIM) theory
Empty calories matter
What the science says:
The Thermic Effect of Food (TEF) is the amount of energy required to process, absorb, and store food in the body. Therefore, a portion of the calories you consume will be used (~10%). Although the effect varies depending on the type, for example, protein burns 15-30% of its calories, fat only 3% (Pesta, 2014). The TEF must be considered when choosing which foods to assist you in fat loss.
The more challenging an item is to digest, the more calories we use and the fewer calories we extract. Fiber (e.g. kale) is tough to break down, requiring more calories than processed foods like refined starches (e.g., potato chips). Whole foods tend to have high fiber and nutrient values, meaning a two-fold benefit to our health. Heat and physical breaking (such as cooking and massaging kale) make plant walls break down and more accessible to digest than their raw counterparts.
Meanwhile, processed foods are easy to extract calories from and tend to have low nutritional properties. For example, whole almonds require more work than almond butter. Or, when you eat white bread, the chewing process breaks down the non-fibrous item quickly, turning it into a sweet, sticky mass that is easily digested. Processed carbohydrates are fantastic for a quick burst of energy (such as for exercise), but the rapid absorption can lead to a spike in blood glucose.
Food preparation also matters as raw foods and resistant starches are harder to process, so fewer calories are extracted. Resistant starches form after a starch (e.g. a potato) has been cooled. Resistant starches are passed on to our gut bacteria, who feast upon them and, in turn, produce beneficial metabolites (e.g. SCFA’s) that we then absorb and utilize—a loving symbiotic relationship.
The gut microbiome is the little zoo we house within ourselves, and science is at the tip of the iceberg in discovering how we exist together in a harmonious relationship. When you think of nutrition, think of your zoo as well. Different species can help extract from certain foods or even produce metabolites that aid our health. They help us break down tough plant walls and extract highly prized nutrients to form beneficial metabolites, so focusing on gut health improvement rather than caloric deficits will aid you in the quality and quantity of your life.
Whole, raw foods and resistant starches affect the CICO equation. So if your diet consists primarily of whole, plant foods, you don’t have to think too hard about the nitty gritty.
Labels
When it comes to tracking calories, we trust that the labels on the food packets are accurate. However, the FDA regulates this process and allows for a 20% error margin on labeling. The foods' nutrient content can massively vary when trying to calculate a calorie deficit. For example, a USDA study on walnuts (Baer, 2015) showed a 21% discrepancy between the package information and the calories consumed. This emphasizes the need to tune into your body's responses and follow a flexible eating pattern to reach your desired goals.
The Carbohydrate-insulin model (CIM)
The carbohydrate-insulin model (CIM) challenges the notion that calories are the sole driver of weight gain, proposing that hormonal responses to specific foods influence fat storage. This theory suggests that quality and quantity are both significant for our health. Fiber-rich, nutrient-dense, whole foods contribute to overall health and impact caloric absorption rates.
The Western diet is theorized to exhaust the body's hormones by consuming high-glucose and high-fructose food-like items. These overprocessed, hyperpalatable products may cause us to overeat by hijacking our brain chemicals, leaving us feeling empty and hungry due to their lack of actual nutrition. We are overeating fake-food and starving our bodies of nutrients. However, recent studies (Hu, 2019) show how mice on high-glycemic (sugar/sugary food) diets did not overeat as the carbohydrate-insulin model (CIM) proposed. This theory only adds to the fact that nutrition is a complex science in which our understanding is ever-evolving as new information is added.
There is an odd clash between some health professionals who pit CICO and CIM against each other, but they are not mutually exclusive; they can coexist and contribute to our understanding of weight management. Both models can be implemented by balancing blood glucose, insulin, and calories within healthy ranges.
Empty Calories & Beverages
An area under-discussed regarding fat loss is the types of beverages one consumes. Usually considered an add-on to a meal instead of part of the plate's caloric total, this can be a pitfall for many. Taking a hard look at the types of drinks you pair with your food or throughout the day can make a massive combined difference to your caloric intake. Drinking calories, particularly from alcohol, can affect body composition goals, as beverages lack nutrient density and are, therefore, empty calories.
Alcohol has a two-fold effect on increased calorie intake. The calories contained within the drink itself and the loosening of inhibitions leading to the consumption of foods we'd otherwise avoid if sober. The bottom line with alcohol is that it does mean an increased intake of excess calories, whether via the beverage itself or by extra foods.
Our Take
Previously, we discussed the factors that balance the CICO equation. However, the foods you consume during your fat-loss journey can affect how efficiently you reach your goals. How food is cooked and processed, your gut health, and many other factors surround the complexity of nutrition and fat loss. If you’re not actively aware of your nutrition habits alongside the exercises you’re performing, you’re making the process more challenging than it needs to be.
Will this benefit you?
Yes. Understanding that overall caloric intake matters but it is not the only part of balancing a healthy weight. We do not live in a clinical bubble of CICO. Food is a part of culture, comfort, and a complex, life-long discovery process.
Still curious to try it? If you do, here’s what to keep an eye on:
Prioritize fiber, protein, and nutrient-dense foods. Check-in on what you’re eating once in a while. It’s easy to come off track and not realize you’ve increased your caloric intake or you’re not getting enough protein weekly. Activate your NEAT as much as possible. Align your workouts to your fat loss goals.
All in all, this may seem overwhelming, but our team has got you covered. If you’re unsure or just curious about how to optimize your fat loss potential, speak with your Client Advocate, and they will set you up for success.
References and additional reading:
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