Energy is defined as the ability to do work and it is the energy released by the body is measured in terms of kilocalories. So energy is very important to carry out our day to day activities such as walking, eating, sitting, working, chatting and even for sleeping.

Do you know how much of calories do each of the food ingredients provides us?

v One gram of carbohydrate yields 4 kcal of energy

v One gram of protein yields 4 kcal of energy

v One gram of fat yields 9 kcal of energy

Just watch the huge difference in the number of calories yielded by fats in comparison to other macronutrients. You may wonder why the calorific value of only the macro nutrients is given here. It is because only macronutrients such as carbohydrates, fats and proteins have the capacity to release energy. All other micronutrients such as vitamins and minerals do not yield energy; they only protect the body against diseases by providing immunity.

Let me once again explain the massive variation in the calories provide by fat. One teaspoon of any food item is equivalent to 5 gram. If one teaspoon of sugar, a carbohydrate, yields approximately 20 kcal of energy, then the same quantity of oil, a fat, yields around 45 kcal. The calorie density of oils is more than double the quantity of calories provided by carbohydrate.

As you all are aware that an unhealthy life style of consuming more of calorie dense foods and inadequate physical activity has left most of the Indian people exposed to the threat of obesity, which in turn is the causative factor for many other illness. Most of the people follow such an unhealthy life style and spend most of their time and money in fitness centers in order to shed the extra body weight. “Counting the calories” is one of the principles followed in reducing the extra weight.

How can you count your calories?

A basic knowledge of the calorie density of foods consumed will be of great use for such people so that they can continue to remain healthy. Mere restriction of calories is not adequate for leading a healthy life. Regular exercise is also essential to reduce the excess fat stored in the body. Some of the examples of calorie dense foods include oil, sugar, sweets, bakery items, fried foods; juices have more calories than raw fruits.

When the food is consumed, the carbohydrate and fats are first utilized for the release of energy. Carbohydrate and fats are digested into simpler sugars such as glucose, glycerol and fatty acids, which then undergo oxidation to release energy, carbon-dioxide and water. This energy is then used up by the body to carry out various bodily functions. It is with the use of this energy that our daily work is carried out. When the energy generated is more than required by the body, the excess is converted to glycogen and stored in the muscle and the liver. The glycogen stores maintain the blood glucose level when the need arises. If the energy intake is exceeding the daily requirements for a prolonged period of time, then the excess glucose is converted to fat and is stored in the adipose. It is because of this reason that even excessive consumption of calories in the form of carbohydrate will increase the body fat content.

Inadequate intake of calories also imposes certain health effects. When the intake of calories is lesser than the expenditure, the stored sources of glycogen and adipose tissue is mobilized to release energy. When there is a prolonged deprivation of energy, the body proteins are then attacked to serve as a source of energy. This eventually results in the remarkable weight loss in the individual and results in protein energy malnutrition. This condition could only be reversed by excessive intake of proteins and adequate calories.

Hence it is necessary to count our calories so as to prevent it from being excess or inadequate.