The role of calories as a unit of energy is fundamental, but their processing in the body is more intricate. Simply calculating calories does not always work. Different foods affect organs and metabolic functions in different ways. The quality of the calories ingested has as significant an impact as their quantity.

So following the formula of fad diets, whose underlying message is almost always based on a simple equation: “If you consume fewer calories than you burn, you will lose weight,” is not correct.

Just counting calories can be a useful tool for weight control, but it works if you know what numbers you are counting, specialists tell the Associated Press (AP).

“Different foods have very different effects on the brain, the liver, fat cells, muscle function, the pancreas and all the organs related to metabolism and body weight,” Dr. Dariush Mozaffarian, a cardiologist and director of the Food is Medicine Institute at Tufts University, told the AP.

Product labeling

Added to this is an important detail. Recently, a lawsuit highlighted inaccuracies in the labels of some products, specifically protein bars. Although these labels provide useful data, the way they are calculated can be confusing.

The calorimetry method shows that calories are not the same for everyone, affecting the interpretation of their content.

A calorie is the unit used to measure the amount of energy the body obtains from carbohydrates, proteins and fats.

Food composition

High glycemic index foods have a positive effect on energy, but cause fat storage.

In contrast, foods with resistant starches, such as some legumes and whole grains, are more difficult to process and their intake is less likely to contribute to fat storage.

Diet quality

Evidence suggests that instead of focusing solely on counting calories, it is crucial to prioritize food quality.

It is advisable to avoid ultra-processed foods and build diets rich in plant ingredients and fiber, which are key to better health and weight control.

“Snacking 8 ounces of sugary drink (100 calories) should be better for your weight than 28 grams of nuts (200 calories), right?” said Dr. David Ludwig, an endocrinologist and researcher at Boston Children's Hospital. “But just the opposite happens, because those 100 calories, although they may seem few at the time, cause the body to store fat and cause hunger sooner,” he stated.

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