How high is the calorie of food?
The caloric value of natural foods varies greatly.
From about 10~30 kcal/100g of leafy vegetables (such as ball lettuce, oily wheat, etc.),
To about 320~380 kcal/100g of grain and starch beans,
Go to 500~700 kcal/100g nuts (the highest is macadamia nuts and pine nuts).
How to easily judge the calorific value of food? There are several basic rules:
1. The greater the moisture content in the food, the lower the caloric value. Conversely, the more dry goods, the higher the caloric value.
For example, compared to different vegetables, vegetables with large moisture have the lowest calories.
For example, melon, cucumber, lettuce, etc., "water", the heat is only 10 to 20 kcal / 100 g.
In contrast, although sweet peas and beans are considered high-moisture foods, the "dry goods" are slightly more, and the heat is 30~50 kcal/100g.
Potatoes, yam and the like containing starch have higher calories and can reach the level of 60-80 kcal/100 g.
The vegetables turn into dried vegetables, the fruits turn into dried fruits, the sweet potatoes become dried sweet potatoes, and the beef turns into beef jerky... The water is less, the dry goods are more, and the calorie value will rise several times. The reason is very simple, a few pounds of fruits and vegetables can make a pound of dried fruits and vegetables! The heat is of course concentrated.
For example,
Add 1 bowl of rice boiled to 3 bowls of rice porridge. Although the volume is large, there is no change in total calories, so the caloric density is small.
Conversely, if the sweet potato is turned into a sweet potato, the water is less, the dry goods are more, the heat density is greater, so a little careless will eat more heat.
If someone asks me how much calories a bowl of porridge contains, I can't answer it. Because if he doesn't tell me how many meters in the porridge and how much water is added, I can't calculate how much dry rice, how much starch, how much protein, how many kilocalories.
The tips here are: as long as you prefer foods with large amounts of water, less dry goods, and less oil and water in the same kind of food, you don't have to worry if you eat more.
To be exact, this type of food is much more eaten. Other high-calorie foods tend to have less appetite and are less likely to gain weight. This is the so-called "eat more, less fat."
2. For foods such as fruits, vegetables, juices, and sweet drinks, the higher the carbohydrate, the higher the calories.
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This type of food usually has a low fat content (with the exception of durian and avocado) and low protein. Their main source of calories is carbohydrates (including sugars and starches), especially sugar. Sugar is a solute. The more sugar, the lower the proportion of water in a fruit or beverage.
Therefore, the same kind of fruit, the sweeter variety is higher than the unsweetened variety. For example, grapes, especially sweet, can even reach a sugar level of more than 20%. 100% grape juice products, generally more than 15% sugar.
By the same token, look at the calorie level of a sweet drink, just look at the list of nutrients on its packaging. You will find that the calorie level is proportional to the "carbohydrate" content, and the starch is generally not added to the beverage, so the carbohydrate is almost equal to sugar.
3. In the case of a similar total dry product, the higher the fat content, the higher the calorie value.
Because the calorie of 1 gram of protein and starch/sugar is 4 kcal, and 1 gram of fat is 9 kcal, the larger the proportion of fat, the higher the caloric value.
For example, it is also a complete plant seed with a very low water content. The calories of red bean are 324 kcal/100 g, the soybean is 390, and the raw peanut is 574.
Because the fat content of the three of them are 0.6%, 16% and 44%, respectively. Although the content of red bean starch is as high as 63%, and the protein content of soybean is as high as 36%, which is much higher than that of peanuts, the high peanut fat kills two kinds of beans.
In the same way, when making dishes, the raw materials are unchanged, and the more cooking oil added in the cooking, the more fat is inhaled, so the calorie value of the dishes is higher.
4. In the case of the same high calorific value, the higher the digestion and absorption rate, the higher the heat.
Dietary fiber in food delays digestion and absorption, and resistant starch is not easily digested and absorbed. However, resistant starch is often also counted in the caloric value of the food.
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The so-called resistant starch, although it is pure starch, is difficult to be digested by the human in the small intestine.
They will enter the large intestine directly, and as a fermentable dietary fiber, they become the "grain" of the beneficial bacteria in the large intestine, producing "short-chain fatty acids." These short-chain fatty acids help to inhibit harmful bacteria, help prevent bowel cancer, and help control blood lipid levels.
Natural whole grains, starch beans, and potatoes all have some "resistant starch." However, after refined processing, foods with dietary fiber removed, the digestion and absorption rate is usually high, such as rice steamed buns, biscuit bread, puffed food and the like.
In addition, dietary fiber can be wrapped in a small amount of fat into the large intestine, and eventually excreted. Polyphenols in food can also help a small amount of starch, protein and fat enter the large intestine by reducing the activity of digestive enzymes, and escape the fate of being digested and absorbed by the human body.
Natural foods need to be chewed. When chewed enough, the digestion rate will be slightly lower. For example, nuts with very hard textures such as almonds and almonds cannot be completely chewed, and the rate of digestion and absorption will be reduced. Studies have shown that the heat they actually absorb by the body is not as high as the calories calculated.
Here, we have to remember a concept: energy density.
Energy density: Also known as heat density. It refers to how much energy (heat) is contained in a unit of weight or volume of food.
Since moisture and dietary fiber do not contain calories, foods with large moisture and high fiber have low energy density, such as vegetables and fruits.
Since fat is the largest of the three major energy-enhancing nutrients by weight, the more fat there is, the higher the calories.
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The kind of food with low moisture, dry goods and high fat content is the highest calorie value. Such foods, if the nutrient content is small, it is very detrimental to the prevention of obesity. Such as biscuits, cookies, potato chips and the like, it is not worth eating regularly.