Not All Calories Are Created Equal

“Registered dietitian Samantha Cassetty said it may be more important to focus on food quality than calories, as research suggests whole grains may be more beneficial for weight loss than refined grains. Eating fiber-rich foods can promote improved gut health, which is tied to improved well-being and immunity, Cassetty writes.” NBC News (10/6/2018)

By all means, yes- it can certainly be counterintuitive to consume a food HIGHER in calories and think that it is BETTER for you. However, this does happen from time-to-time (not always!). For example, whole grain products are often higher in calories than their refined grain counterparts. So why would we go for whole grain? Whole grains boast a nutrient profile superior to refined grains. They are richer in many micronutrients (vitamins & minerals) + higher in fiber, which helps keep us full + regular (…praise!). Whole grains also have a higher protein content, further contributing to our feelings of satiety. Here we find one of the beautiful benefits of whole grains. Since they effectively satiate us, we are likely to end up ending a smaller total volume as a result. If we initially opt for a refined grain product, don’t feel full after eating it, then continue on to consume several other subsequent foods in a blank attempt to feel full, then we end up consuming far more calories than if we had selected the whole grain product in the first place.

I’ve spoken with many clients who describe an experience of dining out, checking the calorie counts of various menu items, then deciding on one of the lowest-calorie options. While this makes me SUPER proud that they are being mindful of their dietary decisions + looking into the nutrition information of their choices, unfortunately calorie counts do not paint the full picture. For example, a sandwich containing avocado is going to be higher in calories than many others. This is NOT a reason to not order this sandwich! Avocado is rich in healthy fats and offers a slew of health benefits. While it should be consumed in moderation (even healthy fats are still fats and thus relatively high in calories), avocado is a much more nutritious option than many other sandwich toppings that might be lower in calories: i.e. iceberg lettuce (zero nutritional value), bacon (may be lower in calories if a smaller portion), etc.

The focus of dietary talk often surrounds the finer points, such as specific numbers of calories & macronutrients. I am here to offer a reminder to step back and look at the bigger picture. Food and nutrient quality is equally, if not more, important! So don’t forget to give it some thought next time you are reading labels, hemming and hawing over a difference of 10 calories per serving. 😊