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Doctor Robert H. Lustig M.D. and a registered dietitian named "NIVA" talking in Dallas, Texas at the WAMU radio station (National Public Radio) about how "a calorie is not a calorie".
NIVA
I'm a registered dietitian in Dallas, Texas and I have been for over 30 years. And during this time, I've seen a lot of different books come out about losing weight. You know, Dr. Atkins' first book was out when I was early in my career. My concern as a dietitian is that there are so many magic bullets that these books put out that purport that one ingredient or one food is the culprit. What is frustrating is that then people buy into this and then they fail and then they go on to the next one.
NIVA
I wish that we could somehow get the point across that it's the total diet that matters. It's the total calories and if you're going to maintain that weigh loss over the long term, you need to reduce your calories and you need to exercise more. Watch your portions, all the things that people think are boring. They want some quick easy fix. So I guess my question is--and I think that Dr. Lustig did address this a little bit--how do we get this point across to people that there's no magic bullets when it comes to weight. It's a matter of energy in and energy out.
NIVA
And we know, from the national weight control registry, that there are certain people who can lose weight on everything from the Atkins diet to the Zone diet but the people that keep it off are doing very sensible things like always eating breakfast. They are exercising. They are self monitoring and they are following a high-carb-low-fat diet.
Dr. LUSTIG
Ma'am, I couldn't disagree with you more. And in fact, what you espouse is what virtually every dietitian basically says. And I--as far as I'm concerned--it's this kind of thinking that is part of the problem, not part of the solution. And let me explain why. You said it's about the total number of calories. What you're saying basically is a calorie is a calorie. And what the book goes into, in very, very distinct detail, is that a calorie is not a calorie. A calorie burned is a calorie burned. For instance, if you are on the couch and you burn a certain number of calories equivalent to one minute of jogging then that would be "a-calorie-burned-is-a-calorie-burned". But a calorie eaten is not a calorie eaten.
Dr. LUSTIG
Let me give you four different ways that a calorie eaten is not a calorie eaten. Almonds. You consume 160 calories in almonds. How many of those calories do you absorb? It turns out 130. What happened to the other 30? Because of the fiber in the almonds, the other 30 get delivered further down the intestine so the bacteria in the intestine consume those. So you ate them, but you didn't absorb them. So a calorie is not a calorie.
Dr. LUSTIG
Number two, fats. We have omega 3s which are heart healthy and actually good for you. We also have trans-fats that are the devil incarnate and will kill you. Both have 9 calories per gram. If a calorie were a calorie, it wouldn't matter--but it matters a lot and you know it.
Dr. LUSTIG
Number three, protein. It turns out you have to put double the amount of energy into protein to digest it for energy as you do for carbohydrate. So you actually expend more energy digesting protein than you do carbohydrate because a calorie is not a calorie.
Dr. LUSTIG
And then finally fructose and glucose. Please don't tell me you think fructose and glucose are equivalent because if you do, you are part of the problem, ma'am.
