People often ask, I heard that the calorie value of food varies greatly. How to judge its level? Here are some basic rules:
1.The higher the water content, the lower the calorie value. Conversely, the more dry goods, the higher the calorie value. For example, vegetables with a large water content have the lowest calories compared to different vegetables, such as melon, cucumber, lettuce, etc., and the calorie is only 10-20 kcal/100 g. In contrast, sweet peas, beans, etc. are also considered high-moisture foods, but more “dry goods”, the heat reaches 30 ~ 50 kcal / 100 grams; potatoes containing starch, yam, etc., higher calories, can reach 60 ~80 kcal / 100 g level.
2. For fruits, vegetables, juices, sweet drinks and other foods, the higher the carbohydrate content, the higher the calorie content. These foods are usually low in fat (except durian and avocado) and have low protein content. Their main source of calories is carbohydrates (including sugars and starches), especially sugar. Therefore, for the same fruit, the sweeter variety has more calories than the less sweet variety.
3. When the total amount of dry goods is the same, the higher the fat content, the higher the calorie value. Since the calorie of 1 gram of protein and starch/sugar is 4 kcal, and 1 gram of fat is 9 kcal, the larger the fat ratio, the higher the calorific value in the case where the dry cargo volume is approximately the same. For example, red beans have 324 kcal / 100 g, soy 390 and raw peanut 574. Because they are 0.6% fat, 16% fat and 44% fat.
4. The higher the digestibility, the higher the calorie value and the higher the calorie value. Dietary fiber in food slows down digestion and absorption, and resistant starch is not easily digested and absorbed. However, resistant starch is usually included in the calorie count. Resistant starch is difficult to digest in the small intestine. It goes directly into the large intestine, where it is used as a food for beneficial bacteria, producing “short-chain fatty acids” that contribute to health. Natural whole grains, starch beans, potatoes and some “resistant starch”. However, after refined processing, the dietary fiber food is removed, and the digestion and absorption rate is usually high, such as rice taro, biscuits and bread.