Empty Calories: Understanding What They Mean And Why You Should Avoid Them

All foods come with certain calories attached, and these calories are either used by the body for instant energy, stored away as glycogen as a source of future energy, or turned into fat. But what does "empty calories" entail exactly? Well, there is more to what we eat than just the calories consumed. Foods containing mostly empty calories are those that have calories, but that's it. They do not provide any health benefits or are not useful for building muscle, supplying vitamins and essential nutrients, or providing energy for day-to-day functions. Such foods usually have a high number of calories per weight, but do not offer much in terms of vitamins, minerals, fiber, lean protein, or healthy fats. Besides, they are high in other undesirable ingredients, such as white sugar, fructose, and trans fats, and are eaten more for enjoyment than for overall health and wellbeing.

Foods And Drinks That Contain Empty Calories

Empty calories foods usually have excess added sugars, fats, and preservatives and/or are highly processed foods that typically contain solid fats, such as butter and animal fat. Examples of such foods include:

1. Packaged food like candy bars, crisps, chips, cereal bars, chocolate, biscuits, cake, muffins, and doughnuts

2. Beverages like sodas, energy drinks, aerated drinks, fruit drinks, alcoholic drinks, and sweet tea

3. Full-Fat Dairy products such as cheese and ice cream

4. Fast Food such as burgers, pizza, and fries

Why Are Empty Calories Considered Bad?

Foods falling under the category of empty calories provide fewer nutrients when compared to other foods.

1. Leads To Overeating

One major problem with empty calories is that they are most often consumed in excess without the person even knowing it. And while overeating any kind of food can be unhealthy over time, overeating foods that serve no health benefits can be detrimental to the health and can even cause weight gain. On the other hand, an optimum way to ensure that you get all the essential nutrients every day is to eat not only a lot of nutrient-dense food but incorporate a wide variety of them.

2. Leads To Weight Gain

Secondly, empty calories that are found in sugary things are very quickly digested by the body, which means they don't promote a feeling of fullness for an extended time. This can lead to consuming more of such calories, overeating, and eventually to weight gain over time. On the other hand, nutrient-dense foods are rich in fiber, so you are less likely to feel hungry as soon after eating.

3. Increases Risk Of Heart Diseases

Regularly munching on these rewarding foods in excess can lead to blood sugar spikes, obesity, and increase inflammation and insulin resistance, which, in turn, can lead to chronic health issues like diabetes, high cholesterol, and heart disease.

4. Do Not Meet Nutritional Needs

Empty calories foods do not provide what your body actually needs- you need protein to fuel energy and build muscles, calcium for strong bones and teeth, and fiber for healthy digestion. Foods that are high in sugar and trans fats often lack these essential nutrients needed to support everything from your immune system to your DNA.

Given our fast-paced work lives and the style of diet, we are used to following, avoiding empty calories is certainly needed today more than ever. So, go ahead and swap those foods full of empty calories for healthier alternatives. Make sure they do not make up a significant percentage of your diet. After all, it is never too late to change your eating habits for good!