This week I reviewed an interesting study comparing the postprandial thermogenic responses to whole food sandwiches made of multi-grain bread and real cheddar cheese compared to processed food sandwiches that were made with white bread and processed cheese.

The study compared what happened when 17 volunteers ate a whole food meal versus a processed food meal. Volunteers were all of normal weight, and about 25 years old. Conclusion: Eating whole food took 46.8% more energy to digest on average than processed food!

This proves that eating costs calories also known as TEF (thermic effect of food). It takes calories to chew, swallow, churn the stomach, make the acid in the stomach, make the enzymes, to make the rhythmic muscular contractions known as peristalsis that drive the food through, and so forth. From this study, it seems that not only does macronutrient content change TEF, but processing changes TEF.

Bottom Line: Processed food takes less energy to digest and absorb compared to whole foods, so 100 calories of processed food ends up being more net calories than 100 calories of whole foods. If you’re trying to lose weight, this makes the case to eat whole foods and avoid foods in boxes/cans as much as possible!

Episode Links:

Barr SB and Wright JC.Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2;54. doi: 10.3402/fnr.v54i0.5144.

Junk Food Diet:

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

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