All calories are NOT the same
Options
SHBoss1673
Posts: 7,161 Member
Just few little fun facts from Banks to make your life a tiny bit more complicated
I see quite a bit on here the phrase "calories in vs calories out" and "a calorie is a calorie" or some such variation.
While I agree that the amount of calories you consume is vitally important to weight loss, I feel it's JUST as important to have the right kind of calories.
Few fun facts.
- A single serving of simple carbohydrates (lets take white, bleached flour) takes about 15 to 30 minutes to digest where as, whole grains(depending on the type) takes between 45 minutes and 3 hours.
- A calorie of protein from meat takes anywhere from 3 hours to 12 hours to completely digest and another couple of hours to move through your body (and sometimes longer depending on about a million factors). That isn't to say you don't receive any protein until 3 hours later, the process begins immediately, but you don't recieve the full amount until the end, think of it like a time released cold pill, it breaks down slowly in the stomach, and as it does, some nutrients are leeched out, and more are leeched out as it passes through the colon and intestines.
-Fiber is not only indigestible to humans, in many cases as it travels through the intestines it will feed the "friendly flora" there and it can also absorb toxins and carry them with it out of the body. So not only does it help fill you up and give you a sense of "fullness" it can keep you healthy as well.
-Fats are not an enemy to the human body, in fact besides being a secondary fuel source, some vitamins and minerals require dietary fats as a vehicle for delivery in the blood. The brain needs certain types of vitamins that the fats can provide, as does hair, skin, and nails and cell membranes for various (fat soluble vitamins being one) reasons to stay healthy. Omega 3 and Omega 6 fatty acids are the preferred types of fat for humans though, where hydrogenated oils and saturated fats are less helpful and can affect cholesterol numbers aversely (and are a factor in CAD and plaque).
-Fructose and lactose (fruit sugar and milk sugar) use an entirely different process from sucrose to enter the blood stream, it takes longer and as such usually doesn't spike the blood sugar and cause insulin release like sugary or white flour products do.
-While almost all fruit and some veggies contain fructose, many also can contain high quantities of sucrose, so be aware that some fruits can have similar detrimental blood sugar effects as white sugar or white flour.
-In order for protein to be broken down into energy to use as fuel, the liver needs to process the protein and turn it into (this is a VERY simplified definition but...) glucose for short term energy that the muscles can use for ATP (the actual fuel muscles normally use), this takes far longer than the process needed for breaking down carbohydrates.
-If the body requires more energy than is currently available (like during moderate exercise or intense exercise), it will attempt to use ALL available energy sources, I.E. food intake, protein from either intake or muscle, AND stored fat, which ever is the most abundant and readily available is the one that will be used the most, which is why it's easier to shed fat when you have a lot, than when you don't.
What does all this mean? I'll let you judge, but generally it means, there's a lot more to a healthy body than just calories in vs calories out!
I see quite a bit on here the phrase "calories in vs calories out" and "a calorie is a calorie" or some such variation.
While I agree that the amount of calories you consume is vitally important to weight loss, I feel it's JUST as important to have the right kind of calories.
Few fun facts.
- A single serving of simple carbohydrates (lets take white, bleached flour) takes about 15 to 30 minutes to digest where as, whole grains(depending on the type) takes between 45 minutes and 3 hours.
- A calorie of protein from meat takes anywhere from 3 hours to 12 hours to completely digest and another couple of hours to move through your body (and sometimes longer depending on about a million factors). That isn't to say you don't receive any protein until 3 hours later, the process begins immediately, but you don't recieve the full amount until the end, think of it like a time released cold pill, it breaks down slowly in the stomach, and as it does, some nutrients are leeched out, and more are leeched out as it passes through the colon and intestines.
-Fiber is not only indigestible to humans, in many cases as it travels through the intestines it will feed the "friendly flora" there and it can also absorb toxins and carry them with it out of the body. So not only does it help fill you up and give you a sense of "fullness" it can keep you healthy as well.
-Fats are not an enemy to the human body, in fact besides being a secondary fuel source, some vitamins and minerals require dietary fats as a vehicle for delivery in the blood. The brain needs certain types of vitamins that the fats can provide, as does hair, skin, and nails and cell membranes for various (fat soluble vitamins being one) reasons to stay healthy. Omega 3 and Omega 6 fatty acids are the preferred types of fat for humans though, where hydrogenated oils and saturated fats are less helpful and can affect cholesterol numbers aversely (and are a factor in CAD and plaque).
-Fructose and lactose (fruit sugar and milk sugar) use an entirely different process from sucrose to enter the blood stream, it takes longer and as such usually doesn't spike the blood sugar and cause insulin release like sugary or white flour products do.
-While almost all fruit and some veggies contain fructose, many also can contain high quantities of sucrose, so be aware that some fruits can have similar detrimental blood sugar effects as white sugar or white flour.
-In order for protein to be broken down into energy to use as fuel, the liver needs to process the protein and turn it into (this is a VERY simplified definition but...) glucose for short term energy that the muscles can use for ATP (the actual fuel muscles normally use), this takes far longer than the process needed for breaking down carbohydrates.
-If the body requires more energy than is currently available (like during moderate exercise or intense exercise), it will attempt to use ALL available energy sources, I.E. food intake, protein from either intake or muscle, AND stored fat, which ever is the most abundant and readily available is the one that will be used the most, which is why it's easier to shed fat when you have a lot, than when you don't.
What does all this mean? I'll let you judge, but generally it means, there's a lot more to a healthy body than just calories in vs calories out!
0
Replies
-
Great info!
I'd be curious to know which fruits fall into the sucrose category???0 -
Thank You for your simply put definitions on information that may otherwise be misunderstood. It is helping so many and it is appreciated tremendously!!
:flowerforyou:0 -
Thank you for the informative reading. As always...:flowerforyou: I'll Bank of Banks.0
-
I loved this info, thanks for sharing. The one part that caught my attention was the fruit that could fall into the sucrose category. So if you find out...let us know.0
-
Very well put, thank you for the information! :drinker:0
-
Thanks, I would also like to know which fruit falls into which catergory because I do love my fresh fruit and it is in season. YUM!!0
-
here's a good table
http://www.thepaleodiet.com/nutritional_tools/fruits_table.html
fyi, glucose is the real scary one, it needs no processing and goes RIGHT into the bloodstream.0 -
Great Information as usuall:flowerforyou: :flowerforyou: :happy:0
-
Thanks Banks, great info as always! :flowerforyou:0
-
Great info!
I'd be curious to know which fruits fall into the sucrose category???
I was thinking the same thing! Here's a link I found to a table that lists fruits and the kinds/amts of sugar they containg: http://www.thepaleodiet.com/nutritional_tools/fruits_table.html
Looks like most fruits contain a balance of different kinds of sugars, but fruits like peaches, apricots, grapefruit, and cantaloupe contain significantly more sucrose than fructose.
Banks - thanks for the awesome info. I always love reading about the science behind health and nutrition (especially your simplified versions).0 -
:flowerforyou: bump!0
-
looked at the list you posted - I had no clue!!!0
-
grapes are the scary one to me.0
-
thanks Banks! :flowerforyou:0
-
Great information, Thank you!0
-
You can have my bananas when you take them from my cold sugary fingers0
-
Thanks for more great info Banks!0
-
You can have my bananas when you take them from my cold sugary fingers
LOL! Bananas kind of balance considering that they have more good stuff than most other fruit, and in higher quantities.
Moderation Marky! Just don't eat 3 at once! :bigsmile:0 -
grapes are the scary one to me.
GRAPES are a scary one?? Crap!!! I've been eating them with low fat cottage cheese or a cheese string as a snack.0 -
Thanks for the info. Especially about the fiber.
I just started pairing my fruit with nuts to help reduce the blood sugar spike because I'm not going to give up my bananas, mangos, OR grapes.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.9K Introduce Yourself
- 43.5K Getting Started
- 259.8K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 399 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 983 Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions