Episode 86. Optimizing Metabolism
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Scott presents some insights on the importance of whole foods to weight control, using a study originally published in ‘Food and Nutrition Research’, 2010, by Barr SB, Wright JC. “Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure.”
Whole Foods Aid in Optimizing Metabolism
- The study compares how fast the body burns whole foods and processed foods.
- Researchers used cheese sandwiches, equivalent in every way except one was whole foods (WF), the other processed foods (PF). Both meals satisfied hunger.
- A processed food meal has 50% less thermic effect than a whole food meal, meaning it burns much more slowly and is more likely to get stored as fat. Therefore, processed foods have a likelihood of making you fatter.
- Conclusion: “Ingestion of the particular PF meal tested in this study decreases postprandial energy expenditure by nearly 50% compared with the isoenergetic WF meal.”
- Quality of food intake is more important than caloric equivalents.
- The study does not support “If It Fits Your Macros”. You can still get fat even if the foods you eat “fit your macros”.
- A calorie is not a calorie. Whole foods do dozens of things once inside our bodies that we can’t even begin to calculate and put into numbers. The body knows!
- Food companies create hyper-palatable foods that make you want them. They aim for the “bliss point”, which triggers a desire for more of the food product.
- Taste buds can be trained to enjoy whole foods over processed foods, which assists in weight loss efforts.
- A healthy, whole, unprocessed, plant-based diet makes the most sense.
- “Eat food, not too much, mostly plants.” – Michael Pollan