The food industry vigorously promotes the myth “a calorie is a calorie”, however, based on these four simple facts, we know this is not true: 1. Fiber. You eat 160 calories in almonds, but only absorb 130—because some fiber calories pass through without metabolizing. Vegetables, greens, beans and whole grains are all high in fiber. 2. Protein. It takes twice as much energy to metabolize protein as carbs, so protein spends more calories in processing. And, protein makes you feel full longer. 3. Fat. All fats are 9 calories per gram. But omega-3 fats are heart-healthy and will save your life. Trans-fats will clog your arteries and kill you. Eat more fish, nuts, avocados, olive oil and eggs and avoid most processed foods when possible. 4. Added Sugar. Calories from added sugar are different from other calories, and are jeopardizing health worldwide. And yes that includes honey, syrup and High Fructose Corn Syrup (HFCS). Excess added sugar leads to diabetes, heart disease, and fatty liver disease, unrelated to its calories. One simple way to cut back? Avoid processed foods and sodas.