Dieting? Then you need to understand the importance of gross-calories versus
net-calories according to an article in Medium Food.com.
If
you are on a diet, you are probably familiar with the concept of “calories in,
calories out” principle. This principle says that we gain weight when the
calories we put in our bodies (eating) are greater than the calories we use
(exercise). And conversely, we lose weight when the calories are less than
the calories out.
It
seems to be a simple concept and one that is easy to understand. But there is
research that says it is more complex than it first appears. We know that there
is only one way to put calories into our bodies, eating. But it turns out there
are lots of ways that calories get used and leave our bodies. It turns out that
exercise is one of the smallest and least significant of all these ways. (This
is why it’s incredibly difficult to exercise your way out of a poor diet.)
All
of our bodily functions require a lot of energy and burn lots of calories —
thinking, pumping blood, regulating body temperature, building and repairing
muscles, and a host of other activities. One of those bodily functions that
require energy and burn calories is digesting food. Our bodies require
calories to extract new calories from food. And this activity requires more
energy and calories than exercise. Simply put, digesting food is a significant
portion of how we get our calories out of our bodies.
This
is where the concept of gross-calories versus net-calories comes into play.
Gross-calories are simply the number of calories you put in your mouth. It’s
the calorie count on the wrappers. It’s what we’re used to thinking about.
Net-calories
are the number of calories you put in your mouth minus the number of calories
your body uses to digest that food. This is how many calories are actually
available for your body to use after extracting them from food.
Different
foods require significantly different amounts of energy to digest. This means
that two foods that have the same number of gross-calories will have different
net-calories if they require different amounts of energy to digest.
Let’s
take an example. Imagine an apple and a handful of candy. Say both have 100
calories. Under a gross-calorie framework, there’s no caloric difference
between the two foods. But it may only take 5 calories to break down the candy
and access the 100 calories while the body has to work a lot harder and expend
25 calories to break down the fibrous apple and access the 100 calories. So,
the net-calories from the apple are 75 (100–25) while the net-calories from the
candy are 95 (100–5). Same gross-calories, but very different net-calories
Researchers
have found that processed foods (candy, in our example) require far less energy
to digest and that unprocessed food (apples, in our example) require a lot more
energy to digest. The result is that processed food and unprocessed food that
have the same number of gross-calories can have significantly different
net-calories.
While
the net-calorie difference between the apple and the candy may seem small, the
small difference adds up throughout the day and over the course of days and
weeks and months and years. Consistently eating a diet high in processed foods
will yield a significantly higher net-calorie count than a comparable diet of
unprocessed foods, even though the two have the same number of gross-calories. What
this means is that if we eat more processed foods over time, we may gain more
weight than if we eat more unprocessed food. Thought to consider when starting
a diet.
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