Dietary items labeled as 'zero-calorie' do not aid in weight loss.
Negative-Calorie Foods: Myth or Misconception?
A common belief in the world of dieting is the existence of negative-calorie foods, those that supposedly require more energy to digest than they provide. However, a study conducted by researchers from the University of Alabama in 2019 on celery-munching bearded dragons has debunked this notion.
Bearded dragons, an omnivorous lizard species, were chosen for the study due to their digestive mechanisms being similar to humans. The reptiles consumed celery that equated to 5% of their body weight, yet only used about three-quarters of the celery energy. This finding challenges the idea that some foods, like celery and watercress, are negative-calorie or zero-calorie.
The concept of negative-calorie foods is controversial and lacks scientific evidence. It is widely regarded as a myth in nutrition science. Instead, recent research emphasizes the role of eating minimally processed foods over ultra-processed foods for better weight management and health outcomes.
Ultra-processed foods are often high in fats and carbohydrates, providing instant satisfaction but also delivering a large amount of energy, much of which is stored in fat cells. On the other hand, whole foods, especially those packed with protein and fiber, generally require more energy to digest than processed foods. Whilst digestion burns some calories, it rarely exceeds the calories provided by the food itself.
Some nutrition experts argue that focusing on calories for maintaining or losing weight is not sensible, as our bodies use different biological mechanisms to digest different types of food. Consuming only negative- or zero-calorie foods could lead to feelings of hunger and irritability, and depriving oneself of a balanced diet by trying to survive on these foods alone would risk deprivation of essential nutrients.
Fresh fruit and vegetables, despite being touted as negative- or zero-calorie foods, make a valuable contribution to a balanced diet. They are rich in essential vitamins and minerals, and their high water and fiber content can help promote feelings of fullness.
In conclusion, the current scientific consensus and clinical evidence do not confirm negative-calorie foods as a valid concept. Weight management strategies should focus on calorie deficit, nutrient quality, and behavioral factors rather than relying on purported negative-calorie effects. A balanced diet, rich in whole foods and low in ultra-processed items, is key to maintaining a healthy weight and overall wellbeing.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723060/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723060/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7366788/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6493057/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050015/
- The belief in negative-calorie foods, such as celery, is a misconception, as per a study conducted by researchers in space science, centering on bearded dragons' digestion.
- Current research trends in science, health-and-wellness, and nutrition emphasize the significance of eating minimally processed foods over ultra-processed ones for managing weight and overall well-being.
- Whole foods, including those from the realm of fitness-and-exercise like fresh fruits and vegetables, offer valuable nutrients and contribute to a balanced diet that promotes feelings of fullness.
- Neglecting essential nutrients in pursuit of negative- or zero-calorie foods, like focusing only on science and energy aspects, might lead to deficiencies and poor health outcomes.
