I recently had an interesting discussion with someone who works in the health field that I thought would be good to share with you. The discussion had to do with whether a calorie was a calorie no matter what the source. The discussion actually started when I heard this person say, with authority, that seven grams of sugar from M&M’s were the same as seven grams from the sugar-alcohol Xylitol. Her contention was that the calories you would get from the seven grams of carbohydrates in M&M’s were the same as those in this other person’s drink that contained Xylitol. Thus, the person should just eat M&M’s. She later claimed that carbohydrates were carbohydrates no matter the source and that if two different foods both contained 20 grams of carbs, they were the same.

First, let me say that I understand why she was so misguided and let me just say it; WRONG! This is what she was taught when she took her one class in nutrition who knows how many years ago. And, at first glance, it makes sense that a calorie is a calorie and a carbohydrate is a carbohydrate. This, however, is a gross over-simplification that simply does not hold true when you begin to learn about nutrition.

The main reason why is that the body does not metabolize (break down) foods the same. Actually, you probably have had some experience with this because most of us have heard of high protein diets, like the Atkins diet. People actually go to Burger King and get a Whopper with cheese and bacon. They throw away the bun but eat a large amount of calories as protein and fat. Even though they may eat 700 calories from these proteins and fat, they lose weight. The reason has to do with the fact that the body has to work hard to break down the proteins and fats to be able to transport and then use them for fuel. Thus, if the person’s intake of 700 calories cost the body 400 calories to process the net gain is only 300 calories. (Note that I am using rough numbers)

Now, if the same person ate 700 calories as bread, the story is different. The body can break down the simple carbohydrates in bread with little effort at a much lower cost of energy. Thus, the cost may be 100 calories and the net gain to the body was 600 calories. So, a calorie is not a calorie no matter the source.

Another reason why a calorie is not a calorie and a carb is not a carb has to do with the hormonal response your body has to foods. For example, consider eating 20 grams of carbs from M&M’s and 20 grams of carbs from broccoli. 20 grams is 20 grams, so they are the same. Not by a long shot and here is why. First, not all of the 20 grams of carbs from broccoli will be digested because they are fiber. But, even without this fact they are not the same. The carbs from the M&M’s will be made into sugar within 15 minutes. The body gets a quick shot of sugar and then responds by releasing a large amount of insulin. The carbs from the broccoli will be made into sugar over 30-45 minutes. The body gets a slow infusion of sugar and thus, releases much less insulin. I will not get into why this is so important because it is too complicated for this writing and my point has been illustrated. The 20 grams of carbs from the M&M’s are not the same as the 20 grams of carbs from the broccoli. Additionally, the broccoli obviously contains many beneficial phytonutrients that would not be found in the M&M’s.

So, when you hear someone tell you that a calorie is a calorie and that a carb is a carb you will know that this person has a very shallow understanding of nutrition. You will be shocked at how many registered dieticians and so-called nutritionists will tell you this type of garble. Consider anything they tell you with a grain of salt.