How many Calories (kCal) such that a typical adult human requires ~2000 calories of foods per day, more or less depending on age, size, mass, gender, activity, genetics, & many other lifestyle factors.
Human metabolic rates are not clear cut math problems such as calories in vs calories out as such a simplistic reductionist perspective on nutrition misses the complex nuanced nature of how not all calories of food are metabolized by the human body the same way.
We have to understand the Glycemic Index, or how different kinds of foods affect our blood glucose levels. A date, the fruit, slightly firm skin that yields with a hard gooey smoosh when compressed between the finger tips, medium to dark brown in color, with a gooey sugary flesh under the wrinkled skin, dates have a glycemic index of near 100, meaning they raise blood sugar as fast as pure cane sugar or sucrose or regular white sugar that is widely added to most bagged & boxed foods, that people put in baked goods, cookies, cakes, pies, ice cream, candy, add to coffee or tea to sweeten both beverages, sprinkle on certain foods as a flavor enhancer, add to sauces, creams, dips, salsa, soups, stews, & into many other foods & beverages like sugary soda pop, energy drinks, even some alcohol beverages have signifiant amount of sugar added. Leafy greens or some green vegetables like asparagus or chard or mustard greens have the lowest glycemic index, such that even eating 3 lbs or 1350 grams of cooked greens not going to increase blood glucose levels much, sorta like how drinking 16 fl oz or 500ml of typical Kombucha not going to raise a personal blood alcohol or BAC level very much.
High glycemic index foods with lots of added sugar have been widely demonized by people claiming accurately that sugar is a dose dependent toxic substance like ethanol, that harms the body when consumed in excess serving sizes. This means that eating 1 sugary piece of salted caramel harms the body much less than eating 5 pieces, in the same way that having 1 standard 5 oz serving of wine harms the body less than drinking an entire 25 oz bottle of wine.
No one is forcing anyone to eat or drink anything, though social peer pressure & cultural forces at family gatherings means that some people end up eating things with groups of other people, that they might never eat on their own alone. I am thinking of unhealthy holiday cookies & similar complex home made baked goods that people share at holiday parties around Christmas celebrations or New Years eve or New Years Day, sorta like the flavor fireworks if you will.
Thick chocolate torte with rich decadent ganache, fudge, triple imperial organic coco flavor symphony complex sweet tart bitter sour bright wide taste spectrum thick moist juicy mouth watering cake, that your fork cuts into slowly as you feel the drag the thick delicious cake imposes on the fork as it glides towards the plate, as you extract that first amazing bite & shovel it slowly into your mouth as the flavor explosion & aroma sets off a chain reactions of brain activity similar to power euphoria or bliss or absolute joy, but this experience diminishes or reduces when you take the second bite, less still with the third bite, the lack of novelty & repeated hits during the 4th, 5th & so on bites progressively less enjoyable than the first bite. This is called chasing the dragon in narcotic consumption, always looking for that original super powerful hit but never quite getting there no matter how much you increase the dose. This is how people get to 1000 lbs or 400kg body weight (mass) eating with confusion emblematic of everything wrong with UPF or ultra processed foods widely abused in America!
Writing the previous paragraph made my mouth water. I absolutely love chocolate, dark coffee, dark toffee, dark caramels, complex sweetness mixed with salty & bitter & sour & tart, or what I call flavor symphony magic that plays tricks on your nasal smell bulb and taste receptors on your tongue, flooding your brain with pleasurable signals that simulate the bliss of driving dangerously fast or recklessly at the edge of the cars tire holding grip almost about to break free with g-forces that push & pull your body like a roller coaster joy bliss experience, YMMV driving like that extremely dangerous to you & others people, animals, small children, pets, and its bad for your vehicle & makes your tires & brakes wear out faster.
Many people engage in extreme sports that exceedingly hazardous, like those 20-somethings on YouTube with squirrel suits that BASE jump off highly topographically varied rocky mountainous cliffs with action cameras mounter to their helmet that record the clips your watching online. If they make any small error while flying that fast that close to the rocks, it's fatal, or dangerous like hang-gliding on a ridged nylon carbon wing hanging from the bar under it. Paragliding under a soft wing at much slower speeds also much safer. Squirrel suit cliff jumping one of the most dangerous activities that people engage in for leisure or enjoyment.
Food is more complicated because people need to eat something to live. Human history shows clearly that we are omnivores as people, our small mouths, small weak dull teeth, short digestive track, and lack of bite strength means that we use cutting boards, knives, food processors, blenders, pots, pans, and other equipment in the kitchen, over the stove or fire, to cook food to make it easier to consume & digest. I never said that processing food is dangerous.
Humans have been processing food to make easier to eat, for thousands of years. It is very hard or unpleasant to eat wheat flour by itself, but add water, salt, yeast, time, love, kneading, rising, repeating, dough formation baked into bread of many kinds that is widely consumed in sandwiches as sliced bread. Nearly all cultures have some variation or type of bread, be that noodles, flat breads, unleavened breads, tortilla, crackers, chips, biscuits, cakes, pasta or similar. If a person strictly consumes only bread, it even warns in the Bible that man cannot live on bread alone! Bread is a carbohydrate with a small amount of protein & fat, because of what was present in the yeast, what the yeast makes eating sugars, and in the wheat that made the flour, mostly starchy carbs that break back down into blood sugars. If the person eating the bread gets enough physical activity or movement, then the skeletal muscles of their body will burn the blood sugars & prevent a sustained high blood sugar.
Its only when lots of bread or carbs is consumed along with also sitting around all day, that the blood sugar rising effects of high glycemic index foods cause chronic blood sugar elevation that damages cells in the retina, kidney, brain, liver, pancreas, skin, eyes, nose, throat, mouth, capillaries in the finger & toes causing numbness & loss of sensitivity known as neuropathy that happens with long term Type 1 or Type 2 diabetes, though people can have these health problems even when gaining weight or becoming obese & prediabetic or suffering from Type 3 diabetes that is affecting billions of people now that UPF widely consumed as westernized foods exported around the world though cultural western information exchange freedom online, on TV, on telecom networks, such that people all around the world have watched the Great British Baking Show where most of the items made are made with sugar, flour, salt, butter, vanilla extract, and a few other ingredients to make unhealthy baked goods that sell well in the UK which has a very unhealthy food culture like the united states. Many people in the UK are morbidly obese with Type 2 diabetes, joint paint, high blood pressure, and all the other problems of metabolic disorder caused by eating excess amounts of UPF or ultra processed junk foods.
Coca Cola Nutritional Education
Look at how many total calories the soda pop 20oz plastic bottle has. How many grams of fat, unsaturated, saturated. How many grams of carbohydrates, how many grams of sugar, how many grams of fiber, how many grams of protein.
Oddly, the sugar free soda pop sweetend with artificial sweeteners & no sugar added, seem to raise blood sugar as much or worse than regular sugary soda pop; well at least people who drink sugar free soda seem to have more problems with weight gain related obesity than people who consume the sugary versions with real cane sure or high fructose corn syrup.
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| Nutritional Macros are the same as Snickers Bar Here, slices of pink lady Apple + peanut butter |
When we look at nutrition like a physical math problem with total grams of carbs, fat, fiber & protein, it can make unhealthy foods seem just as good as their whole natural equivalent.
For example a Snickers bar one of the better candy bars in terms of nutrient profile because it includes enough peanuts to balance the sugars with fat & protein, but also made of highly processed ultra refined sugar, chocolate, caramel, and nugget, & might have the same amount of carbs & sugars and fiber and fat & protein as an typical large apple with a large smear of real natural peanut butter, but while the numbers for the macros might be the same, the way that each affect the body very different.
The whole apple is packed with thousands of biomolecules called phytonutrients, water, both soluble and insoluble fiber, enzymes easily damaged by processing or heat, vitamins & minerals in the skin, healthy fats & protein in the real organic nature (you must stir) peanut butter. The Snickers bar will raise your blood sugar rapidly when you chew it up and swallow all of it, while eating the Apple with peanut butter that has the exact same macros as the snickers bar, will not raise your blood sugar as much.
Whole Plant Based Nature Foods like an Apple with Peanut butter are metabolically superior to ultra processed foods with the same macro's like a snickers bar. Coca-cola wants you to believe that the numbers tell the whole story, those macros listed on the nutritional label on the bottle of their unhealthy acidic sugary engineer beverages, but that misses the nuance of glycemic index, enzymes, fragile vitamins, water, phytonutrients, fibers & other things present in the whole apple fruit consumed with real stir required because it settles & separates from the peanut oil in the jar while sitting around waiting for you to consume it, organic peanut butter!
I like that PCC sells fresh ground peanut butter in a special machine near the bulk spices in the back of the store, also favorites of mine for cooking international food with small amounts of spices I do not typical inventory at home in the kitchen. At home my favorite foods spices are garlic fresh and dried, basil fresh or dried, rosemary fresh or dried, thyme fresh or dry, onion fresh or dry, black pepper rainbow freshly ground on demand, ginger fresh or dried, oregano fresh or dried. I also really like many kinds of curry powders.
Your free will & agency is not what food is all about. Many obese people have more will power & self control than many naturally thinner fitter looking people. Many thin people are actually more unhealthy than many obese people also, because of what they eat!
A person can eat small amounts of UPF junk foods & candy and not become fat, obese or overweight & might even have a low BMI, look thin or fit, and may even be physically active enough that it doesn't even raise their blood sugar much or keep it high & they are not really pre-diabetic or even close. This was me when I was in my early 20's, I ate sugar & carbs, fats, protein, 8000+ calories per day & was literally running around so fast I could hardly breathe fast enough to keep up with myself.
I was driven and passionate & afraid of being considered lazy, and chased myself around with the phrase "There ain't no rest for sinners, money doesn't grow on trees, move & go get it now, only lazy idiot seek relief, rest is for weak people, I am a strong in mind a body, I am determined to be physically strong in my brain & body" / I was an arrogant prick & very judgmental towards fat people, wondering what was wrong with them, how could they do that to themselves.
I would wonder if they owned a mirror or had any ideas what they looked like. I realize now that I was a cold callus mean spirited cruel person back then, with a distain & dislike of obesity, part of what drove me to exercise with constantly activity and restlessness. At some point I was so neurotic that I started to feel suicidal at observing all the chud-muffins in the world, at Walmart walmartians or very obese people wearing super tight clothes that are too small, wondering how they possibly got into such clothing. I also wondered how the great big fat people took showers or got in or out of their small economy cars. I saw a 500lb person getting into a small Toyota Echo car & its looked like a clown car compared to their body size. I am just being honest about the way I thought in my early 20's, I don't not think like this any more. I understand that emotional trauma, ideological confusion, dietary confusion, stress, fear & anxiety, and complex genetic & emotional issues, lifestyle issues & many other factors influence when people eat, how much they eat, what they eat, and how the foods the eat affect their bodies. Even what people think about influences their health via the mind body connection.
I have pity & feel sad for obese people now, realizing that it was an evil food processing industry that widely commercialized UPF while promoting the "Fat Free" movement in America. Out of the 1970's every segment of the US population was gaining weight at about the same rate the then brand new UPF items were achieve commercial sales success in commonly patronized grocery stores around America. This means there is strong association between market diffusion of UPF and increasing obesity rates!
I watch this TV show when I live with my adoptive mother during the last few years of her life, called My 1000lb sisters, on TLC or ironically The Learning Channel, which kinda became more of reality TV program than documentary content like it was in the distant past. I finally saw how a very obese person got into a car, how they took a shower one side at time with a hose wand, how they used the toilet very carefully lining up with extreme difficulty wiping down there. It actually made me sorta queasy or uneasy feeling, watching these facts, but I had been desensitized from watching episodes of Dr. Pimple Popper a show that our family friend Olga also likes to watch. Meg is so visually sensitive that she found some of the content on Dr. Pimple Popper a little bit over stimulating, and disliked when Dr. Sandra would use food analogies to describe the texture & appearance of things she was extracting from peoples skin. I was reading that out-loud while writing & Meg asked me to stop saying it because just hearing me describe it was upsetting her.
My favorite TV show as a child was Mr Wizard, as a teenager & young adult, Modern Marvels, specifically Engineering Disasters, which cover blunders in large industrial projects, like the dioxin toxic containing tank bottoms thick waste oil sprayed on Times Beach roads that contain a dioxin called 2,3,7,8-tetrachlorodibenzo-p-dioxin (TCDD), an extremely toxic compound known to have both acute and chronic adverse effects later a superfund cleanup dump evacuated of human life, closed down & disincorporated. The entire town was later demolished & turned into Route 66 state park, the building is build on top of the ruins of the demolish town. See this wikipedia article about it, warning TLDR possible depth https://en.wikipedia.org/wiki/Times_Beach,_Missouri
My late adoptive father Ken told me about when the Love Canal exploded with toxic chemical waste which was surfacing after a flood forced up drums of toxic chemical waste that was leaking. The smell was choking people out, and children that came in from playing outside had chemical burns their hands.
See https://www.epa.gov/archive/epa/aboutepa/love-canal-tragedy.html
That EPA page from the late 1970 shows that the US government been aware that the chemical industry in America traffics more than 70,000 chemical products, and more than 35 million tons of toxic waste are created annually making those chemicals.
Toxic waste & UPF have something in common, they harm people with preventable diseases! I don't know how the people responsible for UPF are able to sleep at night. Are they completely devoid of any sense of moral accountability to do the right thing even when someone else is not watching? Are these people satanic or sociopathic? Do they worship money instead of God? Do they love themselves or anyone else? How can anyone act like that? The people making money on UPF should be ashamed of themselves! God will judge them fairly, no one escapes God's Devine legitimate judgement of their soul! I live in fear of God afraid of losing his blessing, knowing that he see's me & knows everything about me, even my inner thoughts & feelings! So nothing is actually hidden from God!
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