As the weather warms and the sun shines brighter, it’s natural to crave cold and refreshing drinks to quench your thirst. But before reaching for that soda or fruit juice, remember this: liquid calories can add up quickly and may not provide the same feeling of fullness as solid foods do. As a nutrition enthusiast, I want to share with you both advantages and drawbacks of drinking calories versus eating them as well as some tips for living a healthier lifestyle.
Studies have demonstrated that our brains process liquid calories differently than solid foods. Studies have demonstrated that calories consumed from juice or soda do not register the same way they would from eating a whole fruit or meal, as the act of biting and chewing triggers satiety signals in the brain – natural responses to food containing calories. Back when our hunter-gatherer ancestors lived off water as their only beverage, their bodies evolved to recognize calories present in solid foods.
No, not all liquid calories are bad for us. For instance, some best hydration habits include making your own smoothies or protein shakes with whole fruits and vegetables can be a nutritious way to get in your daily dose of vitamins and minerals. On the contrary, if you’re drinking sugary drinks like soda or energy drinks regularly, then you could unknowingly be indulging in an abundance of empty calories without even realizing it.
One of the primary disadvantages of liquid calories is that they tend to be “hidden,” since your body doesn’t experience the same fullness from them as it does from solid foods. As a result, you could end up consuming more calories than necessary and ultimately gain weight over time. Furthermore, since liquid calories don’t provide the same satiety as solid food items, liquid calories may lead to overeating later in the day.
Conversely, fiber-rich whole foods such as fruits and vegetables can help you feel fuller for longer. By slowing down digestion, these items help regulate blood sugar levels and prevent energy surges throughout the day.
What are the best practices for a healthy lifestyle when it comes to caloric intake? Start by eating whole, nutrient-dense foods like fruits, vegetables, lean proteins and whole grains. These will provide your body with essential vitamins, minerals and fiber it needs while leaving you feeling satisfied and satiated.
When it comes to drinks, opt for water, herbal tea or low-calorie options like unsweetened almond milk or coconut water. If you do choose to consume liquid calories, be sure to read the labels and select products with minimal added sugars and artificial sweeteners.
In conclusion, it’s essential to be mindful of our calorie intake, whether from solid foods or liquid drinks.
While sipping on a cold beverage on a hot summer day may be refreshing, be wary of overconsumption of liquid calories. By opting for whole, nutrient-dense foods and choosing low-calorie beverages, you can maintain a healthy lifestyle while still satisfying your thirst. And don’t forget about keeping up with maintenance massage therapy sessions at Legacy Therapeutics; keeping your body moving better and feeling better will also help keep us feeling better overall!
Reviewed by Olivier Pere
Work Cited:
Duffey, K. J., and Popkin, B. M. (2010). Adults with healthier dietary patterns also tend to drink less fluid: Journal of Nutrition, 140(6), 1004-1008.
DellaValle, D. M., Roe, L. S., Rolls, B. J. and Rolls, B. J. (2005) Investigating Whether Consuming Caloric or Noncaloric Beverages with Meals Alters Energy Intake? Appetite 44(2), 187-193.
Malik, V. S., Pan, A., Willett, W. C. & Hu F. B (2013). Sugar-sweetened beverages and weight gain among children and adults: A systematic review and meta-analysis. American Journal of Clinical Nutrition 98(4), 1084-1102.
Popkin, B. M., Armstrong, L. E., Bray, G. M., Caballero, B., Frei, B. and Willett W. C (2006) A New Proposed Guidance System for Beverage Consumption in the United States: American Journal of Clinical Nutrition 83(2): 529-542
Rolls, B. J., and Barnett, R. A. (2000). The Volumetrics Weight Control Plan: Feel Full on Fewer Calories. Harper Collins.
Schulze, M. B., Manson, J. E., Ludwig, D. S., Colditz G. A., Stampfer M. J., Willett W. C. and Hu F. B. (2004) Investigate the Relationship Between Sugar-sweetened Beverages, Weight Gain and Incidence of Type 2 Diabetes Among Young and Middle-Aged Women–JAMA 292(8): 927-934.
Stanhope, K. L. (2012). Fructose-containing sugars as a cause of obesity and metabolic syndrome: Annual Review of Medicine 63(3), 329-343
