Good Food Vs Bad Food
The main aim of the post is to put some light on the common stigmas around the food in our house.
There is technically no food good/bad if, consumed in moderation. Similar to life habits, too much or too less of anything (sleep, work, exercise, et cetera)
Thermic Effect of Food: It is the amount of calories required by our body to burn food. It is maximum for protein, however we usually consume meals mixed with carbs fats and protein so usually all will have the same TEF. It accounts for 10% in our TDEE (Total Daily energy Expenditure)
1. Potato vs Sweet Potato vs Chips: Often we are told sweet potato is better than potato. Nope. Almost the same. However when put in context with potato chips, they are quite dense on the calories. Next time there is a dilemma of potato or sweet potato, they are almost the same. Plus they are very filling, which will help when on a deficit.
2. Zero Sugar vs Normal Biscuits vs Calorie dense biscuits: These are nothing but marketing scams. If you choose what is called a healthy option “zero sugar zero maida” just check the calories, has absolutely no difference and effect when you are on a fat loss program. Sure the dietary fibre intake is considerable, but you won’t be having 100 g worth of biscuits anyways. If at all you want to have biscuits, make a smart choice between Cream biscuits and normal biscuits. (Just because it is measured across 100 gms, honey seems to be a better. However we will seldom consume 100 gms of any of the 3 in a day.
3. Chocos Vs Cornflakes: A shocker right? Just because something is sweet, does not mean it is bad. The macro distribution is almost the same.
4. Sugar Vs Jaggery vs Honey: Micronutrient profile wise yes there is a difference to a certain extent but calorie intake wise it is more or less the same. Next time when someone says I am off sugar for fat/weight loss or in general, but jaggery and honey is fine, they are wrong. Just because sugar is refined does not make it “BAD” in front of jaggery and honey. Even to achieve the micronutrient profile from other two, a lot of calories will be accompanied with it. There are better sources to get the same nutrient profile at a lower calories. Moderation is the key.
5. Oil, Ghee, Butter: When you look at their advantages, they almost are the same. Olive/mustard/canola etc have the same value in terms of calories when compared to butter/ghee. Saturated and Unsaturated fat debate needs separate discussion (how are they broken down/metabolized)
6. Most Important (FLOURS): We are often told that Jowar/Bajra/Ragi are superior to normal wheat atta. On what pretext? Other than dietary fiber and certain micronutrients, they are literally the same. Also Maida, besides reduced dietary fibre it is as good as any other flour.
Also, these certain micronutrients need to be consumed in LARGE portions to make a difference. If you like the taste and easily adhere to it, sure go ahead.
Keep it simple and sustainable (Please note, these recommendations are for general public who wish to indulge in general diet and fitness.
Medical conditions such as (Diabetes, PCOD/PCOS, Hypo/hyperthyroid) may require expertise from their doctors/physicians.
All the nutritional information is collected from U.S Department of agriculture (Food Data Central) and information on the back of the designated products (which are regulated by the FDA).
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171867/nutrients (marie fibre)
3. https://www.myfitnesspal.com/food/calories/chocos-1362542357 (kelloggs chocos)
4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/746784/nutrients (sugar)
5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1942595/nutrients (jaggery)
6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients (honey)
7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173410/nutrients (butter)
8. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/nutrients (wheat flour)
9. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1799774/nutrients (millet flour)
10. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1928009/nutrients (sorghum flour/Jowar)
11. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168883/nutrients (rice, uncooked)
12. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1600122/nutrients (Maida)
13. https://fdc.nal.usda.gov/fdc-app.html#/food-details/790214/nutrients (rice flour)
