Why liquid calories are different…
Ever heard that a calorie is a calorie and that weight loss/gain is simply a matter of calories in versus calories out? Well, while that theoretically is true, the reality is that our bodies process calories from different sources differently, and liquid calories are no exception. The mechanisms for controlling thirst and hunger differ in our bodies. So while liquid calories may quench our thirst, they do very little when it comes to curbing our hunger.
One of the reasons liquid calories act differently is because they travel faster through our intestinal tract which affects the nutrient absorption rate leading to altered effects on satiety hormones. What does this mean? Basically that 100 calories from a soda will not curb your hunger as well as 100 calories from something like an apple or other solid foods in general.
Ok but why is this important?
- Liquid calories add up fast and don’t keep you full! A 12 oz of cola contains 140 calories; A 12 oz. latte made with whole milk contains 180 calories; 16 oz. ice cream milkshake has 625 calories. But because they don’t provide the same satiety as solid calories, you usually just end up consuming more calories than you need. (Remember that every 3,500 calories eaten above your needs = 1 pound of fat gained)
- Liquid calories can lead to increased weight gain. A recent Harvard Nurse’s Health study of more than 50,000 women over eight years found that those who increased their intake of sugar-sweetened beverages, such as sodas or fruit punch, from one per week to one or more per day consumed an average of 358 extra calories per day and gained a significant amount of weight. And vice versa, the women who reduced their intake cut their calories by an average of 319 and gained less weight.
- Most liquid calories are high in sugar!
Estimated Sugar Content
Soda (8 oz) 22 g Fruit Smoothie (10 oz) 34-50 g Sports Drinks (8 oz) 7g Fruit Juice (8 oz) 24 g Energy Drinks (12 oz) 42 g
I know when you’re working all day or on the go, you need something sweet and caffeinated right? Grabbing a latte or soda is just the easy thing to do. But if you want to avoid liquid calories creeping up on you, here’s a few ideas for healthy alternatives or substitutions to try in situations like that:
- Instead of soda, try sparkling water and squeeze a slice of lemon, lime, an orange, or even add a hint of fruit juice for a lower calorie, less sugar sweet alternative. Added bonus, sparkling water does not contain phosphoric acid like most sodas which is bad for your bones.
- Instead of a normal latte, use soy or non-fat milk instead for a lower calorie drink or just coffee or tea and go easy on the sugar or sweetener.
- If you like drinking alcoholic cocktails, try ordering a glass of wine or lite beer instead for a lower calorie alcoholic beverage
- When it comes to smoothies, just order the smallest portion to keep calories under control. Usually smoothies come in 16oz servings or more so go for the half portions.
- And remember, water is always your best option to quench your thirst. Your body needs 8-10 glasses a day!
So next time you’re debating whether that drink is worth it, think twice before you drink those liquid calories =)