Changing your lifestyle can improve your health and reduce or prevent health problems such as diabetes, heart attack, stroke and cancer. One major component of a healthy lifestyle is your diet, but there are so many different perspectives on the definition of "healthy" food. It can be confusing to decide which foods to eat if you are trying to curb your calories because many healthy foods are calorie-dense, but provide valuable health benefits and are digested differently from unhealthy foods.
Metabolic Differences
One of the primary benefits of many healthy foods is that they metabolize differently in your body. Unlike processed foods or simple carbohydrates, nutritionally complex foods require increased effort from your digestive tract to be processed and digested. For example, although whole grain bread may have more calories per slice than white bread, whole grain bread requires even more calories to digest, resulting in fewer calories absorbed by your body. Protein and high fiber foods also tend to require increased effort from your body to digest.
Increased Energy Output
The main function of food is to provide usable energy for your body, calculated in units of calories, but calories are not the only factor contributing to energy output. Proteins--and to a lesser degree, complex carbohydrate--stabilize blood sugar levels and provide sustained energy release as they require increased time to metabolize. Furthermore, when you are tired, you will tend to overeat sugary foods to stimulate your level of alertness, so eating energy-packed foods will help you to reduce your overall calorie intake and curb impulsive snacking.
Improved Satiety
Vegetables and fruit provide a vast array of health benefits. They are loaded with vitamins and nutrients and tend to have fewer calories than other food categories. Additionally, many fruits and vegetables have a high water content, which helps fill your stomach quicker to make you feel full prior to consuming more calories. As these foods are digested, the fiber helps to control your appetite and maintain stable blood sugar levels. Consuming these foods in their raw state provides optimal health perks.
Variations of Fat
The specific type of fat contained in a food affects its health benefits and risks. Many healthy diet plans recommend the consumption of almonds or walnuts as opposed to peanuts. However, by examining the nutritional facts label, you will notice that peanuts have fewer calories and fat than the "healthier" almonds and walnuts. Dietitians and scientists have determined that the specific type of fat in almonds and walnuts is metabolized differently from the fat in peanuts and that it does not present the same health risks as peanut fat.
Challenges of Calorie Counting
When calorie counting or participating in a national weight loss program, it is easy to lose sight of the importance of focusing on the health benefits of the foods you consume. Examining calories only will not provide the optimal results in weight loss and improved health that you want. You must understand the entire composition of the foods you are eating to achieve your fitness goals.
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