The Thermic Effect of Every Macronutrient
Food that is consumed uses energy (in the form of calories) to fuel our bodies. How many calories that is converted to energy (which results in an increase in metabolic rate) is called the “thermic effect” of food, also called postprandial thermogenesis. When you eat food, your body must expend some energy to digest, absorb and store the nutrients in the food consumed. Therefore, because of the thermic effect of food, by consuming calories, you increase the rate at which your body burns calories.
The three major sources of energy are called macronutrients and they each exhibit different thermal effects. Any of these macronutrients that is more difficult to break down has a greater thermic effect. Solid foods have a greater thermic effect than liquids as these are already broken down thereby enhancing absorption and metabolism.
How many calories are burned because of the thermic effect of food?
According to the science, the thermic effect of food accounts for roughly 5 to 10% of the energy content of the food ingested. For example, if your daily calorie count is 2000, roughly 100 to 200 calories will be burned in the process of digesting, absorbing, and storing the nutrients because of the thermic effect of food.
The Macronutrients
Protein – takes the longest to break down therefore is the best macronutrient for its thermic effect. Protein is found to burn approximately 25% of calories consumed. Protein must be chewed more than fats and carbohydrates and takes longer to digest. Therefore, more energy is required to break down protein for it to be absorbed into the bloodstream for the body to utilize. As protein stays in the digestive system longer, one remains satiated for longer periods. Consuming more protein leads to a higher thermic effect and less snacking between meals.
Carbohydrates – are the body’s main source of energy in the form of glucose and are essential. There are many forms of carbohydrates, and they exert different varying thermic effects. For example, carbohydrates such as leafy green vegetables, nuts, seeds, wholegrains, etc. take longer to break down and have a higher thermic effect. Whereas, processed carbohydrates such as cakes, pastries and refined flour products exhibit a lower thermic effect and satiety level. Carbohydrates burn roughly 5% due to its thermic effect.
Fats – are the macronutrient with the least thermic effect as the body utilizes fats as they are consumed and less are broken down into other sources of energy. Although fats have the smallest thermic effect, they are still very important to consume in moderation, as they provide the energy required to break down foods and they are vital for cell growth. Of course, some fats are better then others. These are called essential fatty acids in the form of Omegas 3, 6, and 9. Fats exhibit a thermic effect of roughly 5%.
Factors that influence the thermic effect of food
There are a few factors that are in your control such as meal size, meal frequency, meal composition, meal pattern and body composition.
Factors that are not under your control include your age, gender, hormone levels and genetics.
From the above, it is evident that you can increase your metabolism by adopting habits that will exert a greater thermic effect. However, more importantly, it is recommended to follow a healthy lifestyle and exercise program to attain your wellness goals.
