I’m tempted to say, “Just about anything,” because the calorie myth is being debunked over and over again these days. Finally!
That myth is a distraction from the real effects of food. Below are just a few.
1. Food and Brain Chemistry
No, there is no brain chemistry in food. But certain properties of food help the brain produce certain brain chemicals.
Protein foods provide amino acids.
As you may remember from 7th grade biology (!!?!?), amino acids are the “building blocks of proteins”. Amino acids are used by the brain to produce brain chemicals that influence our mood.
Three of them are dopamine, norepinephrine and serotonin. Protein also provides B vitamins to help the brain make those 3 chemicals.
Dopamine is associated with pleasure and reward. Activate alertness, clarity and faster response time. A brain with dopamine is ready for action.
Norepinephrine is another reward chemical that triggers alertness. It is antidepressant and has analgesic properties.
Serotonin makes us feel relaxed and calm. Reduces stress, anxiety and depression. It is also an analgesic. With food, serotonin produces satiety, especially for carbohydrates.
To take advantage of the natural properties of protein foods, eat fish, shrimp, crab, poultry, eggs, beef, cottage cheese, protein-rich yogurt.
But I am vegan!
Use the many plant protein powders available. Hemp, pea, brown rice, sacha inchi and vegetable protein powder effectively replace animal protein. Vegan or not, never skimp on protein if you want your brain to function optimally.
2. Food and hormones
We are NOT talking about hormones given to animals that can harm the health of those who eat the food. This section is about the hormones our bodies produce when we eat specific foods.
Here are 3 examples of how hormones triggered by food can affect us.
CCK
When we eat foods with fat and/or protein, the body releases CCK (cholecystokinin).
CCK is almost magical. It makes us feel like we’ve had enough and don’t need any more for a while. It decreases the appetite for carbohydrates and also stops carbohydrate cravings.
insulin
When we eat starches (“carbohydrates”), the pancreas releases insulin. Insulin is absolutely vital, but too much can cause problems. What can excess insulin do?
• Promotes fat storage by moving glucose to fat stores.
• It inhibits the utilization of fats (oxidation), so instead we burn carbohydrates for fuel.
• Promotes inflammation and is at the heart (!) of a number of metabolic conditions that increase the risk of heart disease.
glucagon
When we eat protein, the body releases glucagon. Glucagon moves fat from storage into the bloodstream, so it can be used for energy.
Those are just 3 of the hormones that respond to specific foods we eat. As you can see, they have benefits that make them more compelling than calories in/calories out.
3. Food and sleep
Serotonin is a neurotransmitter and is sometimes classified as a hormone. It is produced in the brain and intestines and is found in platelets and other places. It is a vasoconstrictor.
Serotonin is better known as an antidepressant, but it does much more.
In the GI tract, it helps control appetite, especially for carbohydrates.
When we are injured, platelets release serotonin. It activates vasoconstriction to decrease blood flow and promotes the formation of blood clots.
What if we don’t have enough?
Low serotonin is linked to anxiety, low self-esteem, cravings for sweet and/or starchy carbohydrates, and sleep difficulties.
If you have trouble falling asleep at night, try eating a small serving of healthy starch about 80 to 90 minutes before bed. The starch will start the process that allows the brain to produce serotonin. Serotonin, in turn, produces melatonin, often called the sleep hormone. All natural, no side effects.
If your sleep problem is waking up in the middle of the night and not going back to sleep, starches will help you fall asleep again.
Keep your portions small. The idea is to change brain chemistry, not add another food.
WHAT’S MORE! This works best if you eat protein with your meals and snacks throughout the day.
As you can see, food is much more (and more interesting!) than calories in and calories out.