Inspira Health Network

When it comes to nutrition, all calories are not created equal. It makes sense, if you're trying to lose weight, to focus on cutting calories — as long as you're cutting the right kind. "We're learning more and more that a calorie isn't just a calorie," said Kemi Adejare, R.D., dietitian at Inspira Health Network. "Calories from fat and carbohydrates act differently in your body, which means that focusing on quality, not just quantity, is really important if you want to lose weight." Quality Carbs Your body breaks down all carbohydrates, whether from fruits and whole grains or candy and white bread, into glucose, a kind of sugar. Once glucose enters your bloodstream, your pancreas produces insulin, which tells your cells to start absorbing glucose. As that happens, glucose levels in your blood fall, which can make you hungry. Foods that contain refined carbs and lots of added sugar, such as a 100-calorie package of cookies, can hit your system quickly, causing blood sugar to rapidly spike and fall. Carbs from whole foods that are high in fiber, such as a 95-calorie apple, get digested more slowly and cause fewer blood sugar fluctuations, all with fewer but better-quality calories. Favorable Fats One gram of fat contains nine calories, compared to a carbohydrate's four calories per gram, which is in part why researchers continue to find that some people achieve greater long-term success on low-fat, rather than low-carb, diets. But even here, calorie counts don't tell the full story. Refined carbs and added sugars, used in many "low- fat" or "fat-free" foods, increase a type of unhealthy blood fat, called triglycerides, linked to cardiovascular disease. On the other hand, healthy fats, such as those found in olive oil, avocados, fatty fish, nuts and vegetable oils may reduce triglyceride and cholesterol levels, both of which contribute to heart disease risk. "Scientists have begun to question just how big a role saturated fats — those in full-fat dairy, for example — play in heart disease risk," Adejare said. "Still, research supports the idea that you can lower heart disease risk by eating foods with fewer saturated fats and simple carbs and more foods with mono- and polyunsaturated fats, even if the latter have a few more calories." Inspira's dietitians can help you understand how calories impact your health. Visit InspiraHealthNetwork.org/Nutrition-Counseling or call 1-800-INSPIRA to learn more. Calories In… No matter where your calories come from, keep in mind that it takes a lot of activity to burn them — more than you might realize. For example, a 155-pound adult would need more than an hour of fast-paced walking (3.5 miles per hour) to burn off the 320 calories in four mini donuts. BALANCING "What you eat matters just as much as how much. Make sure your calories are coming from high-quality whole foods — lean meats, healthy fats, low-fat dairy, fresh produce and whole grains." — Diana Alvarado, R.D.N., C.D.E., dietitian at Inspira Health Network A Act 6 Late Winter 2018 Inspira Health Network Family & Friends + You

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