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Calorie Count

In order to effectively manage your weight and diet, it is important that you track the foods that you consume. Tracking calories consumed is an effective way to achieve this.

Calories are a measure of energy and are normally used to measure the energy content of foods and beverages. In technical terms, a calorie is defined as the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. Your body uses the calories that you consume for essential functions like breathing, circulation and thinking and also for daily activities like walking, talking and eating. The excess calories you consume are stored by the body as fat and continually eating more than you burn will cause you to gain weight over time.

Your calorie consumption strategy will vary according to your goals. If your goal is weight loss, you need to consume lesser calories than you burn. If weight gain is what you are looking for, you need to consume more calories than you burn.

Of course, you also need to pay attention to the quality of calories consumed as this will greatly affect your overall health.

Below, we have a look at the calories in different foods:

Food Items Food CALORIES
CEREAL
100% Whole Wheat Bread Whole Wheat Bread (50% Whole Wheat + 50% Maida)
Bran Cereal Rye
Oat Bran Cereal Pita
Barley Puffed Rice
Parboiled Rice Semolina
Ragi Oat Meal

Glycemic Index

The Glycemic Index is a scale that ranks foods from 0 to 100 based on the number of carbohydrates in them and indicates how quickly a food causes your blood sugar to rise.

Foods that are high on the Glycemic Index (GI) can cause harmful blood sugar spikes in people suffering from diabetes. High GI foods also make it tougher for you to maintain a healthy weight. This is why some people suffering from diabetes use GI to plan their meals.

A nutritious and well-balanced diet should include a wide range of foods, so that you are not limited to consuming just low GI foods. Although, knowing where a certain food lies on the GI scale can help you make healthy choices.

Below, we look at the GI of various foods:

LOW GI (55 or Less) MEDIUM GI (56-69) HIGH GI (70 or More)
100% Whole Wheat Bread Whole Wheat Bread (50% Whole Wheat + 50% Maida) White Bread
Bran Cereal Rye Corn Cereal
Oat Bran Cereal Pita Rice Cereal
Barley Puffed Rice Short Grain Rice
Parboiled Rice Semolina White Polished Rice
Ragi Oat Meal Soft Drinks

Acidic and Alkaline Foods

The acidity and alkalinity of the foods that you consume can have a bearing on your health. Your diet can affect the pH value, the measure of acidity or alkalinity, of your body.

Your metabolic process consists of a chemical reaction that breaks down the food consumed to convert it into energy. The by-product of this process is a residue known as metabolic waste. This metabolic waste can be alkaline, neutral or acidic, and can directly affect your body’s acidity. So, if you eat foods that are acidic, your blood will be more acidic. If you eat foods that are alkaline, your blood will be more alkaline.

Acidic waste will put you at a higher risk of illness and disease, whereas alkaline waste is considered protective to health. Choosing more alkaline foods will help you in alkalizing your body and improving your health.

Below we look at the acidity and alkalinity of various foods:

SWEETENERS
Most Acidic Nutrasweet, Sugar Free Gold, Equal, Aspartame, Sweet 'N Low
Acidic White Sugar, Brown Sugar
Lowest Acid Processed Honey, Molasses
Most Alkalline Stevia
Alkaline Date Syrup
Least Alkaline Raw Honey, Raw Sugar