All Calories Aren't Created Equal

First, let's look at what a calorie actually is. A calorie is simply a unit used to measure energy. The food we eat provides energy that our bodies use constantly — to move, think, breathe, digest, repair tissue, maintain body temperature, and carry out thousands of processes, even while we sleep.

But the calorie number tells us only how much energy a food provides. It does not tell us everything else that comes packaged with that energy.

Think of calories as the amount of fuel you are putting in the tank. Two foods may provide a similar amount of energy, but that number alone does not tell us about the protein, fiber, fats, vitamins, minerals, or plant compounds that came along for the ride. That is where the quality of the food begins to matter.

Let's go back to our protein bar. It has about 290 calories with 20 grams of protein, 10 grams of fat (5 of those saturated), 30 grams of carbohydrates, 18 grams of sugar (including 17 grams of added sugar), along with vitamins and minerals listed on the label.

Sounds pretty good, right? It checks many of the boxes we have been taught to look for: plenty of protein, reasonable calories, vitamins and minerals, and something quick that may keep us satisfied until dinner.

Now let's zoom in a bit.

A nutrition label tells us what nutrients are present, but it does not necessarily tell us the whole story of the food itself or how those nutrients got there. Some nutrients occur naturally in the ingredients used to make a food, while others may be added during manufacturing. A protein bar is formulated to deliver a particular nutritional profile — protein, carbohydrates, fats, vitamins and minerals, flavor, texture, convenience, and shelf stability — all packaged into one little bar.

What if, instead of the protein bar, you had a small apple, a 100-calorie pack of mixed nuts, a serving of Parmesan cheese, and two small squares of dark chocolate?

Altogether, this snack comes in at approximately 350 calories with 14–15 grams of protein, 30–32 grams of carbohydrates, about 21 grams of fat, and roughly 6–7 grams of fiber. But the nutrition does not stop at the macros. You are also getting calcium, potassium, magnesium, iron, and smaller amounts of several vitamins, depending on the specific brands and portions used. There are also things that do not typically receive much attention on a standard nutrition label, including polyphenols from cocoa and plant compounds such as quercetin from the apple.

Nothing particularly fancy here — just four ordinary foods put together as a snack.

Does it really matter where I get my fuel (calories)? Yes, yes it does. First it is important to understand what exactly processed food is. No matter if the food is oatmeal, flour, milk or a box of cereal, they are all processed in some form for consumption. The distinction to make is between the oatmeal, flour, and milk to the box of cereal or pop tarts and pizza rolls.

In its simplest definition, processed food is food that has been changed from its original form before we eat it. Washing, chopping, freezing, cooking, grinding, fermenting, canning, and pasteurizing are all forms of processing. Oats are harvested and hulled to remove their tough outer covering, then may be cut, steamed, or rolled. Wheat can be milled into flour. Milk is pasteurized to reduce disease-causing microorganisms. Fruits and vegetables may be frozen or canned to preserve them. Olives are pressed to make olive oil, and cocoa beans undergo several steps before they become the dark chocolate we recognize. These are all natural and healthy ways to process food. Processing can make food safer, edible, easier to prepare, or easier to store. The calories we get from these types of food are packed with naturally occurring nutrients – vitamins, minerals, proteins, carbs, fats and more.

Premium fuel.

Now lets talk about cereals, pop tarts and pizza rolls. I know, I know I just crossed a line here, but I think it is important to know not only what we are putting in our bodies but also how our bodies are able to use and break down these calories. The ways these 'foods' are processed are much different than the whole foods we just talked about. These fall under the ultra processed food category meaning the food, or food ingredients are broken down into components and refined or modified. They are then combined into a new formulation.

Take oats for example. Instead of simply rolling an oat and that oat is sold at stores for oatmeal, ultra processed oats would be something like taking the oat and adding protein isolates, refined starches, extracted oils, syrups or sugars and combining them with flavors, emulsifiers, stabilizers, colors, sweeteners, vitamins/minerals or other products to create a finished product (cereal).

So instead of:

Whole and minimally processed foods often bring more than calories alone. Depending on the food, they may provide fiber, protein, healthy fats, vitamins, minerals, and naturally occurring plant compounds such as polyphenols.

Diets high in ultra-processed foods, on the other hand, can make it easier to consume large amounts of refined carbohydrates, added sugars, sodium, and calorie-dense foods while leaving less room for fiber-rich whole foods. Research has also linked dietary patterns high in ultra-processed foods with a number of poorer health outcomes. That does not mean one protein bar causes disease, and it certainly does not mean every processed food belongs in the same category.