Calories versus nutrients

For most people, calories are synonymous with health. We all know that calories expended must exceed those ingested. Given this logic, if it was merely a question of an in-out equation, then it would not matter what we eat as long as we restrict ourselves to the requisite number of calories.

But there are other factors in the mix—the kind of foods you consume and the kind of calories they contain. Much depends on the quality of calories consumed, i.e. the macro-nutrient combination of the foods on the plate, rather than just the number. The end goal, and the most important aspect of calorie consumption, is the short-term and long-term metabolic effect it has on the body.

For instance, if a person should have a 400-calorie meal, she could get the 400 calories in several ways.

If she were to follow a high-fibre plan, she would eat two ragi (finger millet) rotis (200 calories), a cup of salad and sprouts (50 calories), and one chicken leg (120 calories) or one cup of skimmed paneer, or cottage cheese (120 calories). If she decides to binge, she could get 400 calories from eating just one samosa filled with potato stuffing (308 calories) and one gulab jamun (143 calories).

A high-fibre diet plan comprising foods like wholegrains, legumes and root vegetables like sweet potato, multicoloured vegetables and fruits, meat and poultry, as well as nuts and seeds, would ensure sustained energy levels through the day. The primary source of energy is glucose. The benefit of this plan is that the carbohydrates consumed in this form release energy gradually, while providing the body with vitamins B complex and C, and antioxidants. This also improves blood sugar and cholesterol levels, and maintains body weight when coupled with regular exercise.

For this form of calorie consumption to be effective, however, at least five-six meals must be eaten to avert hunger and cravings.

The samosa and gulab jamun meal is purely calorie-dense. Calorie-dense meals are mostly made from refined products, which include white sugar, maida (all-purpose flour) and refined oil. They are devoid of any nutrients and, therefore, high on empty calories. The body works harder to digest such foods because it has to reach out to its own storehouse of nutrients for metabolization and absorption of food. What’s more, such a calorie load leads to a spike in insulin levels, which can affect blood pressure, the thyroid gland and liver function, and increase body fat. An average adult body can handle just 10-15g of blood glucose at any given time. Anything more than this requires additional metabolic support.

The thumb rule is that if you focus on nutrient density, calorie density comes down. Low-starch vegetables like peppers, broccoli, cauliflower, cabbage, zucchini and spinach, as well as multigrain food options like ragi roti, bajra (pearl millet) and brown rice, are high in nutrients and low in calories—and, hence, an ideal healthy food choice.

If you want to lose and/or maintain weight and improve health, remember to deploy calories intelligently and exercise regularly.

Madhuri Ruia is a nutritionist and Pilates expert. She runs InteGym in Mumbai, which advocates workouts with healthy diets.