Actually on food labels We should not rely too much on numbers.

Why? Let’s explain.

Calories on food labels are generally based on the 4-9-4 rule: that is, one gram of protein and carbohydrates provides 4 calories of energy, and one gram of fat provides 9 calories of energy.

these figures US Department of Agriculture It has been used by (USDA) for years. However, over time, nutritionists began to warn that this system had some significant shortcomings. The first criticism was that the difference between raw and cooked food was ignored.

at Harvard University A study has shown that processed foods are absorbed by the body more quickly and efficiently, meaning that such foods provide more calories. This is not just limited to processed foods, but also applies to cooked or mixed foods.

For example all Calorie difference between peanuts and chopped peanutsnot only because of differences in shape; This is due to the difference in digestibility. Chopped peanuts give the body more energy because they ease digestion.

Calorie labels don’t always reflect reality.

Caloric values ​​are generally about including calculations. Calories in foods are calculated by multiplying the protein, carbohydrate, fat and sometimes alcohol content by standard energy conversion coefficients. (For example, 1 gram of carbohydrates = 4 calories). This method does not take into account digestion and individual metabolic differences.

on labels calories count often rolls, which can cause errors. Additionally, not everyone gets the same amount of calories from the same foods because people’s digestive enzymes and gut microbiota are different.

The texture of some foods can reduce calorie absorption.

On the other hand, because processed foods are more easily digested, more calories can be consumed. Another thing that is overlooked is that cooking and preparation methods affect calorie content. Raw and cooked form of foodingredients added during cooking, oils, etc. can affect this situation.

Besides all this, there is another problem that is overlooked: in many countriesFor labels there is a maximum margin of error of ±20%. In other words, a product containing 200 calories actually corresponds to 160-240 calories.

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