Whole foods vs. Processed foods. How does our body use it?
- Lizette Rios
- Jan 26, 2018
- 4 min read
Introduction
This study looked at the difference between consuming whole-foods vs. processed -foods. Even if they are the same number of calories, are you digesting it the same way?
Processed foods – Any food with more than 1 ingredient. Combines raw foods to produce products that can be easily prepared and served. Foods that have been changed in some way during preparation.
Processed food example:
Ingredient statement:
Boneless, skinless chicken breast with rib meat, water, contains 2% or less of the following: chicken stock, dextrose, disodium guanylate, disodium inosinate, flavors, garlic powder, maltodextrin, modified potato starch, molasses, onion powder, paprika (color), salt, sodium phosphates, spice, sugar, yeast extract.
Whole foods – Food with only one ingredient, ex: apple. Fruits, vegetables, and whole grains are just some examples of whole foods.
Whole food example:
Ingredients: Raisins
Metabolic energy expenditure are ways that we breakdown food to use as energy for our body to function (metabolism). There are 3 types.
Basal metabolic rate (BMR) – Energy it costs to keep the body working when at rest.
Diet-induced thermogenesis (DIT) or Thermal effect of foods (TEF) – Energy it costs to break down food and take in nutrients. It is the body’s increase in metabolism following the consumption of food.
Active metabolic rate (AMR) – Energy it costs of physical activities, like working out.
Metabolism – Chemical reactions that occur in the body. It changes the food we eat into energy we need to power everything we do.
Processed foods tend to have less nutrients, less fiber and more simple carbohydrates.
Simple carbohydrates – are quickly broken down and digested (making you feel hungry sooner).
Monosaccharide and Disaccharide.
Complex carbohydrates – take more energy and time to digest (making you feel full longer).
Polysaccharide
Below is a chart with a Fructose (simple sugar) and Fiber comparison that I think could be helpful.
*Foods high in fiber keep you feeling full longer.
Below is a great source that details the differences between the types of sugars.
Methods
Scientists measured the difference between whole-foods and processed-foods diet-induced thermogenesis (DIT = the energy it costs to break down food and take in nutrients).
17 individuals were used in this study: 12 women and 5 men, they all consumed a whole-food meal and a processed-food meal.
Scientists analyzed the following:
Basal metabolic rate (BMR) measurements before and after meals (energy it costs to keep the body working when at rest).
Oxygen consumption was recorded – used to measure BMR
Satiety levels, palatability and perceived energy levels were collected on a scale of 1-10
Satiety – the feeling of being satisfied with the meal
Palatability – satisfactory taste and of nutritional and energy needs
Results
*kj = kilojoules = unit of measurement for energy
Total DIT = Total amount of energy used during Diet-induced thermogenesis (DIT) response
DIT Duration = time needed for Metabolic rate to return to Basal metabolic rate (BMR)
Conclusion
Looking at the Total DIT, more energy is needed to break down the whole-food meal compared to the processed-food meal. The lower Total DIT of the processed-food meal shows that during its consumption, the food/energy that is left is being absorbed by the body as long-term energy storage in fat cells.
Reflection
This experiment used a small sample size, more individuals in a study are needed to establish significance. Repeating an experiment like this would also be valuable for confirming their results. Using a variety of whole-foods and processed-foods could be another experiment that could be conducted. Consuming whole-foods seems to be effective in burning more calories and making you feel full longer, compared to consuming processed foods, which make you feel hungry sooner.
Sources
Scientific Article courtesy of:
Barr, S., & Wright, J. (2010). Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food & Nutrition Research, 54(1), 5144. doi:10.3402/fnr.v54i0.5144
Image courtesy of:
Sneaky Names For MSG (Check Your Labels!). (n.d.). Retrieved January 25, 2018, from http://www.hungryforchange.tv/article/sneaky-names-for-msg-check-your-labels
Image courtesy of:
Member's Mark California Raisins (60 oz.). (n.d.). Retrieved January 25, 2018, from https://www.samsclub.com/sams/mm-raisins-60-oz/prod21372054.ip
Image courtesy of:
Tyson Grilled and Ready Chicken Breast Strips (3 lb.). (n.d.). Retrieved January 25, 2018, from https://www.samsclub.com/sams/tys-grilled-strips-3-0-lb/prod20161013.ip?xid=plp%3Aproduct%3A1%3A3
Image courtesy of:
E. (n.d.). Retrieved January 25, 2018, from http://eschooltoday.com/science/nutrients-in-food/what-are-carbohydrates.html
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