Food calories have become a hot topic of discussion. For example, food A has the calories of two bowls of rice, so it is not healthy. Food B only has the calories of half a bowl of rice, so it is okay. But is it that simple? Two bowls of rice are about 400 calories. So if it is 400 calories of broccoli, will it have the same impact on the body as 400 calories of soda?
I believe the answer for most people is: 400 calories of soda is definitely less healthy than 400 calories of broccoli. Let’s explain this topic clearly from a nutritional perspective.
Food is not just energy calories and does not reflect the whole picture of the food
Nearly 100% of the calories provided by sodas come from sugar. If it is a 400-calorie soda, it is equivalent to 100 grams of sugar. Since soda has a very high glycemic index, 100 grams of sugar will be rapidly absorbed after entering the intestine, causing blood sugar to rise rapidly. High blood sugar can cause inflammation and increase oxidative stress in the body, damaging various tissues and cells in the body. Large fluctuations in blood sugar will seriously disrupt metabolism and increase the risk of diabetes and fatty liver disease in the future. Sugar not only affects blood sugar, but also increases intestinal harmful bacteria. And aside from sugar, soda has almost no other nutrients at all.
What if it’s 400 calories of broccoli?
Broccoli contains carbohydrates, protein and a small amount of fat, and is also extremely rich in dietary fiber, vitamins and minerals. Due to its extremely low sugar content and high fiber content, it does not burden the body with high blood sugar levels. High fiber not only helps promote the reproduction of intestinal beneficial bacteria, but also brings a clear feeling of fullness, allowing you to eat less without starving. Like other fruits and vegetables, broccoli also contains a large amount of phytochemicals, which have antioxidant, anti-inflammatory, liver detoxification and anti-cancer effects.
Calories are important and "nutrient density" is more important
We now know that the same 400-calorie meal can have vastly different effects on the body. Here I would like to introduce an important concept to you – nutrient density. Simply put, it means how many beneficial nutrients each calorie of food can bring to the body. Comparing the same 400 calories, broccoli can provide a variety of nutrients, and its nutritional density is certainly much higher than that of soda, which mainly only contains sugar.
After understanding the concept of nutrient density, when you see how many bowls of rice another food is compared to, you willYou can think about it in a truly comprehensive way: Although food A (hamburger) has the calories of two bowls of rice, does it contain a lot of your daily nutrients? Food B (nutritious meal) only has half the calories of a bowl of rice, but contains a lot of your daily nutrients?
Whether you can eat more of food or whether it is nutritious is not determined solely by calories. I hope this article can help you make healthy food choices more effectively!
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