What’s A Calorie? (And More Nutrition Buzzwords Defined)
Laura Schocker
Updated
There are a lot of terms that get thrown around in health articles. But do most of us actually know what they mean? Of course you can use the word calorie in a sentence, you know you don’t want too many or too few of them -- but whatarethey? Here, your back-to-basics cheat sheet.
Antioxidants
Antioxidants are substances that sop up free oxygen molecules, which some believe may prevent the damage that occurs naturally through daily life to our cells and DNA. When our tissue comes into contact with oxygen as we breathe and eat, a process called "oxidation" occurs which can set off a reaction that permanently damages cells -- and even DNA -- within your body. Although this is a lot of science talk, oxidative stress may contribute to the development of a host of conditions -- including cancer, cataracts, arthritis, stroke and heart disease. Antioxidants may contribute to the prevention of oxidative stress. Some of the most common antioxidants include Vitamin E, Vitamin C, Uric Acid and Melatonin. They can be ingested naturally through certain foods or be taken in supplement form.
Calories
Calorie is a fairly straightforward term -- a calorie is simply a unit of measurement of energy. One calorie is one unit of energy, specifically the energy it takes to raise the temperature of one cubic centimeter of water by one degree (Celcius). When it comes to food, what we refer to as calories are actually kilocalories, measuring an amount of energy that is 1,000 times larger than a calorie in scientific terms. So the calories that we see on our food labels are really indicating the amount of energy that will be released into our body when that food product reacts with oxygen. Fats, carbohydrates and proteins have the greatest amount of calories, generally.
Omega-3s
Omega-3 fatty acids are a particular type of essential unsaturated fatty acids. These fatty acids cannot be produced naturally in the human body but are necessary for your body's metabolism, meaning that the only way to get them is by eating foods that contain them or by taking a supplement. Omega-3s naturally occur in fatty fish (i.e. tuna, albacore, salmon etc.) as well as algae, krill and some nut oils. There is some evidence that Omega-3s can boost brain function and put you at less risk for development of chronic health conditions. The name "Omega-3" comes from the fact that these fat molecules with more than one double bond have the first double bond after the third carbon -- starting at the "omega" end of the molecule.
Macronutrients And Micronutrients
Simply, macronutrients are nutrients consumed in amounts large enough for the human eye to see. "Micro"nutrients would generally require a microscope to be seen. Foods made up of macronutrients also contain micronutrients.
Unsaturated Fat vs. Saturated Fat
The difference between unsaturated and saturated fats lies in their chemical make-up. The easiest way to think about it is that saturated fats are, in fact, "saturated" with hydrogen. Unsaturated fats are not. Chemically speaking, fats are made up of what is called "fatty acid chains" -- sets of atoms linked together. When these chains contain at least one double bond (which gets rid of hydrogen atoms in that part of the chain), they are considered unsaturated. Saturated fats are more likely to come from animal sources, while unsaturated fats often come from plant-based foods. Saturated fats are also solid at room temperature, while unsaturated fats are liquid. Generally, saturated fats are considered to be agents of high cholesterol while the opposite is true for unsaturated fats. Foods with higher proportions of saturated fats include: butter, lard, coconut oil and milk. Foods with higher proportions of unsaturated fats include: olive oil, avocado, sunflower oil and corn.
Trans-Fat
Trans-fats are essentially unsaturated fats that have been transformed to be more like saturated fats. Although some trans-fats can be naturally found in animal products, most trans-fats are created by humans through a process called "hydrogenation." Hydrogenation is an industrial process that adds hydrogen molecules to unsaturated fats in order to make them solid at room temperature. The most classic example of a solidified trans-fat is Crisco. These fats are certainly NOT heart healthy.
Complex Carbohydrates
The topic of complex carbs is a controversial one. One theory is that complex carbohydrates refer to carbs that occur naturally (i.e. starchy fruits and vegetables, and whole grains). Refined carbohydrates are foods that contain sugars that have been chemically altered by humans -- i.e. pretty much any junk food or soda, as well as white rice and white bread. Dietary guidelines recommend that we get a large portion of our calories from complex carbs. Of course, not all complex carbohydrates are created equal. The healthiest sources of complex carbohydrates are: legumes, brown rice, whole wheat (and other whole grains), potatoes, corn, broccoli and spinach.
Flavonoids
Flavonoids are compounds found in plants that act as antioxidants -- potentially protecting your internal cells from permanent damage when they come into contact with oxygen. In plants, flavonoids are what give many flowers their rich hue. Flavonoids naturally occur in many fruits and vegetables including blueberries, strawberries, apple skins, broccoli, cabbage and onions. You can also find them in certain teas, red wines and dark chocolate. They are thought to have anti-inflammatory and anti-cancer properties. Go forth and eat your berries -- and other richly-colored foods!
Phytochemicals
Phytochemicals refer to a vast range of plant-based chemical compounds. While these compounds are not considered essential for human nutrition, many are believed to possess health-boosting properties. Antioxidants fall under the category of phytochemicals. Some phytochemicals that are often brought up in nutritional discourse include beta-carotene and folic acid.
HuffPost bloggerand Medical Advisory Board member Dr. David Katz, M.D., contributed to these definitions.
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