THE CONTEXT OF CALORIES......: 20... - Diabetes India

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THE CONTEXT OF CALORIES......

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200 Calories is 200 Calories. Right?

200 calories from 385 gms of apple, or 34 gms of fried bacon, or 328 gms of Kivi fruit, or 28 gms of butter. Which one I should take if I want 200 calories.?

Many people think weight loss is simply about cutting calories. But context counts here, too. Is a calorie from fat the same as a calorie from protein or carbohydrate? Depends on the context. ……..

Most people (even many scientists) believe that the body composition challenge is a relatively simple equation: to lose weight you must reduce calories (either eat less or burn more), to gain weight you must add calories, and to maintain weight you keep calories constant. Calories in over calories out. Is it that simple?

The truth is, it’s more like a complex equation where you have to factor in many other very important variables: Do I want to lose weight or just body fat? Do I want to gain weight or just muscle? How much muscle do I want to put on and how fast? What is my personal genetic “range” or limit for body fat or muscle? These are all different contexts. And these are further affected by supply (types and quantity of foods as well as frequency of meals) and metabolic demand (your relative immediate need for either energy, repair, or building). In the short-term, they are rate-limited by hormones (insulin, glucagon, epinephrine, nor-epinephrine, cortisol etc). And in the long-term the range (or limits) of possible outcomes is determined by gene expression (5’8” ectomorphs simply can’t become 275-lb body-builders, but they can be well-proportioned 165-lb men or 135-lb women.). The context can also change day-to-day. That’s where you come in as the director of this venture. Wake Up! It is your body, Your health !

Fat burning, glucose burning, ketone burning, glycogen storage, fat storage, gluconeogenesis, and protein turnover. All of these energy-related processes are going on simultaneously in each of us at all times. But the rate at which each of these processes happens is different in each of us and they can increase or decrease (sometimes dramatically) depending on the context of our present circumstances and our long term goals. All of these contexts utilize the same gene-based principles of energy metabolism – the biochemical machinery that we all share – but because they all involve different starting points as well as different goals or possible outcomes, they often require different action plans. We can alter the rate at which each of these metabolic processes happens simply by changing what and when we eat. We can change the context.

Protein, which is four calories per gram is used by the body mostly for maintaining structure and function. Yes, it can be burned as fuel, but really only as a secondary source, and even then, it must be converted to glucose to be utilized. So, depending on the need within the body, the first 10, 20 or 30 grams of protein might go towards repair and growth – not energy. Do we therefore discount those first 30 grams when we “count calories?” Depends on the context. If you don’t exercise much and eat frequently and copiously all the time, maybe most of the protein you eat will count more towards your calorie budget (since your structural protein turnover is relatively less). On the other hand, if you run yourself ragged, are under a great deal of stress and generally don’t get much protein, maybe most of that one high-protein meal goes toward repair and won’t be called upon as fuel for days or weeks. Does it really count as calories today if it isn’t burned or stored as fat? If those protein calories today go to adding lean mass (muscle) that is retained for years, do those calories count today? Then again, as muscle it does offer a potential long-term stored source of energy when gluconeogenesis is increased. Depends on the context.

Fats aren’t just for fuel either. They can be integral parts of all cell membranes and hormones and can serve as critical protective cushioning for delicate organs. At what point do the fats we consume stop becoming structural and start becoming calorically dense fuel? Depends again on the context. If there’s a ton of carbohydrates accompanying the fat on a daily basis, it’s pretty certain that that fat will be stored as adipose tissue sooner rather than later. That’s nine calories per gram in the tank for future use (if ever). And that’s what adds up over time when you weigh yourself. If you’ve withheld carbs for a few days and your insulin remains low, the fats from this meal might be used quickly to provide fuel for normal resting metabolic processes.

Keep your carbs low enough long enough and you get into ketosis, a fat-burning state that creates what many now refer to as the “metabolic advantage.” In this context, fats are fueling most of the body’s energy demands either directly as fatty acids or as the fat-metabolism by products called ketones. To the delight of those looking to burn off unwanted fat, it gets better. The body balances the acidic effect of any excess ketones by either excreting them in the urine and by using ketones and fatty acids to create a bit more glucose for the brain via gluconeogenesis in a fairly “energy inefficient” process. A full discussion on ketones and its importance in diabetes is not for now here.

Finally, let’s look at the lowly carbohydrate and its four calories per gram. All carbs are broken down into simple sugars, and eventually (and almost always) into glucose. The primary use of glucose from all carbohydrate food is as fuel, whether burned immediately as it passes by different organs and muscles or whether stored for later use. The brain, red blood cells, and nerve cells prefer glucose as primary fuel (but don’t absolutely require it). Muscles that are working hard will prefer glucose if it is available, but don’t absolutely require it unless they are working very hard for very long. If it is not burned immediately as fuel, excess glucose will be first stored as glycogen in muscle and liver cells and then, if or when these glycogen storage depots are full, it will be converted to fatty acids and stored in fat cells as fat. The things to remember about carbs and to put into context: Carbs are not used as structural components in the body – they are used only as a form of fuel; glucose in the bloodstream is toxic to humans UNLESS it is being burned immediately as fuel. (For reference, “normal” blood sugar represents only about one teaspoon of glucose dissolved in the entire blood pool in your body). That’s why insulin is so critical to taking it out of the bloodstream and putting it somewhere FAST, like muscle cells or fat cells. If you have less secretion of insulin or if you flood your system with more glucose ( from whatever source ,even though it is known that some get converted to glucose mere slowly than others ). Moreover, humans can exist quite easily without ever eating carbs, since the body has several mechanisms for generating glucose from the fat and proteins consumed, as well as from proteins stripped from muscle tissue. For all these reasons, in the PB-style of eating, carbs are lowest priority. Unless your context includes lots of endurance activities (or storing fat) there’s little reason to overdo the carbs )

So coming back to where we started….

200 Calories is 200 Calories. Right?

200 calories from 385 gms of apple, or 34 gms of fried bacon, or 328 gms of Kivi fruit, or 28 gms of butter. Which one I should take if I want 200 calories.?

Apple: 200gms Calories : 104 kcal , Carb: 27.6gms, Proteins: 0.52g, Fat: 0.34gm.

Butter: 200gms Calories: 1434 kcal, Carb:0.12gm, Proteins: 1.70gms, Fat:162.22gms.

Bacon:200 gms Calories: 84kcal, Carb:0.24gm, Proteins: 6.06gms, Fat: 6.36gms

Kivi : 200gms Calories: 128kcal, Carb: 30gms, Proteins: 2.4gms, Fat 1.2gm

( The above table is only a representative food, and not an argument for or against the use of this)

So what’s the take home message from all this? Maybe it’s that by understanding how these metabolic processes work, and knowing that we can control the rates at which each one happens through our diet (and exercise). We needn’t agonize over the day-to-day calorie counting.

As long as we are generally eating a PB-style plan and providing the right context, understanding the needs of our body, our range of activity or inactivity our bodies will ease into a healthy, fit, long-lived comfort zone rather effortlessly.

Information and knowledge is the KEY. Be informed, Be wise, Take your own decision.

YOU take CONTROL of YOUR body……..

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8 Replies
nmohan profile image
nmohan

VERY GOOD ARTICLE

in reply tonmohan

Most of the credits go to Mark Sisson who writes

" My mission is to empower people to take full responsibility for their health and enjoyment of life by investing, discussing and critically rethinking everything we have assumed to be true about health and wellness".

I only consider myself a tool to bring forth various lateral thinking going on in the field of nutrition, ( after all food is fundamental to humans, primal or otherwise), with particular reference to diabetes though I confess in some cases there are varied views since they are inputs from specialists for heart, obesity, diabetes each writing with their own context and many times writing based on findings on people

who follow a different food regime.

Four blind men may describe an elephant, but I am only trying to see the elephant. Some times it becomes difficult........

Nice write up.But what is PB style of eating?

in reply to

PB refers to the "PRIMAL BLUEPRINT"

Maybe I can explain more in the second part of the article,thanks to Mark Sisson.

apudas1954 profile image
apudas1954

1800-2000 calories a day is advised to a diabetic patient by a dilatation. Can the person take the advised calories from any sources---- say CB,FAT,PROTEIN etc or combination of these?

The Dietary Guidelines for Americans, 2010, agreed to by ADA recommends that healthy people get 50–65% of their calories from carbohydrates. For a person eating a below-average 2,000 calories a day, 50–65% would be 250–325 grams of carb a day. (Carbohydrates contain 4 calories per gram)

Anything less than the recommended range is sometimes considered “low-carb.” Many diabetes experts recommend somewhat lower carb intakes than ADA does. Jacquie Craig writes, “Most people need between 30–75 grams of carbohydrate per meal and 15–30 grams for snacks.” So that sounds like between 120 and 300 grams a day.

Dr. Richard Bernstein, an MD with Type 1 diabetes and a long-time advocate of the low-carb approach to diabetes, suggests much lower intakes. He says eat 6 grams of carbs at breakfast, and snacks, 12 grams each at lunch and dinner. So that would be about 40 grams of carbs per day.

Dr. Bernstein, recommends very small amounts of carbs and very low doses of insulin.

How fast the carbs get into your system as glucose (indicated by the food’s glycemic index, or GI) may also play a role. If a food is slow enough (that is to say, has a low enough GI) and your body releases insulin slowly, it might be able to keep the numbers from going too high. People with diabetes don’t make enough insulin to cover a large dose of carbs, but might manage smaller servings OK.

Many low-carb diabetes advocates agree with Bernstein. Jenny Ruhl, keeper of the Web site Blood Sugar 101, recommends starting at 15 grams of carbs per meal. Ruhl says, “Adopting these very low carbohydrate limits will control your blood sugar very nicely. But over time, many people find that sticking to a diet this low in carbohydrate becomes impossible.”

Regular glucose monioring and keping it below 140 milligrams per deciliter (mg/dl),is important, because that’s where blood vessel and nerve damage seem to start.

Once you take care of carbs,the balance can come from proteins and fats. Somepeoplebelieve that carbs attached with proteins leads to low glycemic index which is also equally imporatnt in thediet management.

The carbs management is a raging topic in diabetes management nutrition studies,

Rightly so: It is one thing that shoots blood glucose levels fastest.

Once in a while you have to take the bullock by horn.

glycemicindex.com

ars.usda.gov

AjaiPal profile image
AjaiPal

Excellent write up &nicely explained. Keep it on

Keyem2802 profile image
Keyem2802

Thank u kkmmss. It was indeed a great help. Keep it up.

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