A calorie, is a calorie, is a calorie.. Right? Not so much, and here’s why. A calorie is simply a measurement of energy value that an item of food has. To be exact: a calorie is equal to 4.1868 joules. In fact, a calorie is the amount of heat needed to raise the temperature of 1,000 grams of water by one degree Celsius. This unit is used as a measure of the energy released by foods as it is digested by the human body.
So principally, a calorie is a calorie - when we’re talking about energy usage. This is where the idea of “energy balance” and counting calories comes from. As, in theory, if the energy in is less than the energy out, we lose weight. Inversely if the energy in is more than the energy out, we gain weight. This is a great concept to get started with, but the body works in much more of a complex way than that. Let’s break it down.
Our body is complex, and doesn’t simply burn all foods in the same way. In fact, different types of food take different processes to break down: different enzymes, and different time frames. Another important thing to note, is different foods have “different additives” to them. These additives come in the form of micronutrients, or vitamins and minerals. When we’re eating for body composition, we can delve deeper than calories and break foods into macronutrients. These macronutrients are your proteins, fats, and carbohydrates. Each type of macronutrient has a different role in your body and it’s functions. Proteins are generally for rebuilding, carbohydrates are the most readily available energy source, and fats are the most “energy dense” source of fuel that we have, which are used for many things. For example, your cellular membranes and nerve endings. When digested, all of these macronutrients trigger different responses in the body and can affect your hormones in various ways (topic for another day). This is why macronutrient content is important, as we can optimize the calories we’re ingesting for to elicit the effect we want, instead of just eating a base level of energy.
To further the complexities of food, we need to get even smaller. Cellular, to be exact. Our bodies are literally a mashup of trillions of cells (mostly red blood cells). The complexity of our body is unfathomable, and we’re still trying to unravel its mysteries. These cells come in different colors, sizes, shapes, and all have different functions. One thing they share in common however, is that they need the correct level of vitamins and minerals to function at a high capacity. These vitamins and minerals help you metabolize faster, recover better, sleep with better quality, and much more. The foods that are the most dense with these vitamins and minerals are generally leafy plants and should be included in any diet seeking optimal health.
Looking at all of the information above, let’s summarize it into what it means for us. A calorie is a calorie on a base level (energy). However, all calories are not created equal due in the way your body reacts to it. Fats, carbohydrates and proteins are all used very differently by the body, and can be tailored to fit the needs of the individual looking for optimal body composition. The types of foods calories come from should be looked at. If you pick whole foods, and consume most of your carbohydrates from leafy plants, you are optimizing your body by likely consuming all of the vitamins and minerals it needs. Foods have different caloric and nutrient densities. For example, broccoli is very low in carbohydrates per serving (100g = 7g carb) . However, potatoes are very high in carbohydrates per serving (100g = 17g carb). This can lead to different levels of satiation. In this instance, broccoli leaving someone more full than potatoes.
So is a calorie, calorie? You be the judge ;)