Do Different Foods Burn Different Amounts of Calories During Digestion?

When talking about weight management, calories are often discussed the most. We usually focus only on calories burnt through workout. But did you know, your body uses different amounts of energy to digest different foods you eat. The energy is used to digest, absorb, transport and process the nutrients. This concept of calories burned during digestion is called the Thermic Effect of Food or TEF.[1]

The Thermic Effect of Food is one part of the body’s total daily energy spent. While it is not large enough to make a major difference, understanding it can help explain why food choices matter and how calories burned during digestion are one of the components for the overall energy expenditure and balance.[2]

What Is the Thermic Effect of Food (TEF)?

Thermic Effect of Food denotes the rise in the energy spent that occurs after eating. When the food enters the body, it requires energy to digest, absorb and store or use the nutrients. The increase in the energy expenditure after a meal is called thermogenesis of food or diet - induced thermogenesis. 1

TEF approximately contributes to 10% of the total energy expenditure. This indicates that the body naturally uses some calories obtained from the food to digest it. However, the energy spent depends on various factors and individual characteristics.

Why Digestion Burns Calories

Digestion may look like a passive process but requires energy. After you eat, your body digests the food, absorbs the nutrients and breaks it down so that it can be used or stored. Hence some calories consumed by you are naturally used during the digestion.

The energy spent varies depending on the type and quantity of the meals you eat with protein usually requiring more energy to breakdown compared to carbohydrates and fats.

This energy expenditure is known as food thermogenesis and is part of the Thermic Effect of Food. Even if food thermogenesis makes a relatively small portion of total energy, it is one of the ways your body uses energy throughout the day. 2

TEF of Protein, Carbs, and Fats Compared

All macronutrients have different thermic effects. Proteins requiring the maximum amount of energy to breakdown, followed by carbohydrates and fats requiring the least amount of energy. The approximate range for energy used during this process is:[3]

·         20 - 30% for protein

·         5 - 10% for carbohydrates

·         0 - 3% for fat

For instance, if you consume 100 from protein, around 20 - 30 calories may be used up for it’s breakdown. While, only 0 – 3 calories may be used to breakdown 100 calories coming from fats. These figures are not fixed values and can vary for every meal. 2

The higher thermic effect is one reason why protein digestion receives attention while discussing energy expenditure. This also explains why the macronutrient composition can influence the TEF. 3

Which Foods Require More Energy to Digest?

Foods with higher protein content are more likely to require more energy to digest. However, it does not end with protein. The presence of fiber and degree of processing the food has undergone also influence the energy requirements for digestion. 

Foods such as the following should be included:

·         Legumes and pulses  

·         Vegetables 

·         Whole Fruits

·         Whole grains 

Studies have reported that meals which consist of unrefined grains produce a higher thermic response compared to the ones made with refined grains. 

This does not mean that the above listed foods burn more calories than they provide. Instead it indicates that calories burned during digestion can vary depending on type and composition of the meal.  2

Can High-Protein Diets Increase Calorie Burn?

A high protein intake can increase the energy used for protein digestion as it has a higher thermic effect than carbohydrates and fat. A high protein meal will thereafter produce a greater short - term thermic response

It is still important to note that, protein digestion does not give a dramatic metabolism boost. Proteins can still be useful as part of a balanced meal pattern as its role in maintaining the lean tissue and supporting satiety.

Hence increasing the protein appropriately may contribute to overall energy management and is not a standalone strategy for weight loss. [4]

Common Myths about Metabolism Boosting Foods

There is no single food which can speed up metabolism or cause a significant weight loss on its own. Surrounding this are a few common myths which need to be debunked:

·         More protein means a faster metabolism.

Protein has a higher thermic effect, but more protein does not continuously speed up metabolism. 4

·         Green tea burns fat automatically

Green tea may slightly increase energy expenditure and fat oxidation, but should not be solely considered a powerful weight-loss or metabolism boosting food.[5]

·         Chilli and other spicy foods burn fat

Capsaicin present in chillies may slightly increase thermogenesis, but they do not alone significantly boost metabolism or cause weight loss. [6]

Therefore, metabolism boosting foods should not be considered a way to balance out excess calorie intake.

Practical Nutrition Tips

Rather than focusing only on TEF, focus on the overall quality and balance of your diet:

·         Prefer minimally processed foods like whole grains, pulses, vegetables and fruits.

·         Build a balanced plate instead of relying on individual metabolism boosting foods.

·         Avoid crash diets or diets with extreme calorie restriction.

·         Include physical activity like strength training to maintain muscle mass.

·         Focus on portion sizes, as TEF does not cancel out the calories consumed. 2

Final Verdict

Yes, different foods can burn different amounts of calories during their breakdown. The Thermic Effect of Food varies according to the type and amount of food consumed, with protein generally having the highest thermic effect and dietary fat the lowest. However, TEF should be viewed as one small part of the bigger picture. Food thermogenesis does contribute to the daily energy spent but it does not turn any food into a fat burning food.

Daily healthy habits like consuming balanced meals, prioritizing whole foods instead of processed and getting adequate sleep, staying hydrated and maintaining regular physical activity together are meaningful approaches instead of solely relaying on any metabolism boosting foods.  1, 2

Author: Nurture Health Solutions

References:

[1]Calcagno M, Kahleova H, Alwarith J, Burgess NN, Flores RA, Busta ML, Barnard ND. The thermic effect of food: A review. Journal of the American College of Nutrition. 2019;38(6):547–554. doi:10.1080/07315724.2018.1552544.

[2] Tzeravini E, Tentolouris A, Kokkinos A, Tentolouris N, Katsilambros N. Diet induced thermogenesis, older and newer data with emphasis on obesity and diabetes mellitus: A narrative review. Metabolism Open.. doi:10.1016/j.metop.2024.100291.

[3] Guarneiri LL, Adams CG, Garcia-Jackson B, Koecher K, Wilcox ML, Maki KC. Effects of varying protein amounts and types on diet-induced thermogenesis: A systematic review and meta-analysis. Advances in Nutrition. 2024;15(12):100332. doi:10.1016/j.advnut.2024.100332.

[4] Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity & Metabolic Syndrome. 2020;29(3):166–173. doi:10.7570/jomes20028.

[5] Roshanravan N, Mansouri P, Yang G, Ardeshirlarijani E, Ayati MH, Namazi N. The effects of supplementation with green tea on energy expenditure rate and thermal energy expenditure in adult individuals: A systematic review of clinical trials. Journal of Herbal Medicine. 2021;28:100455. doi:10.1016/j.hermed.2021.100455.

[6] Ellis, E. (2019, April 30). Metabolism myths and facts. Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/weight-and-body-positivity/metabolism-myths-and-facts