The term “empty calories” can be misleading. It doesn’t mean these calories are calorie-free. Instead, it refers to calories derived from foods offering minimal to no nutritional value. They provide energy but lack essential nutrients like vitamins, minerals, fiber, and healthy fats.
“All foods contain calories, and all calories are either used by your body for immediate energy, stored away as glycogen as a source of future energy or turned into fat — depending on how many calories you eat during a period of time,” explains Leslie Ramirez, clinical dietitian at Houston Methodist. “Foods can be very low in calories, such as certain vegetables and fruits, but, aside from water and artificial sweeteners, nothing you eat is completely calorie-free.”
So, what exactly are these “empty” calories, and why should we be mindful of them?
Understanding Empty Calories
Calories are crucial for providing energy to our bodies. However, the source of these calories matters significantly. A balanced diet comprises whole foods packed with nutrients that contribute to overall health and well-being. These foods include:
- Non-starchy carbohydrates: for sustained energy.
- Protein: essential for repair, growth, and development.
- Fiber: regulates blood sugar and promotes satiety.
- Healthy fats: aid vitamin absorption and promote fullness.
Empty calorie foods, on the other hand, primarily offer calories without the added nutritional benefits.
“Empty calories can provide some immediate energy, but they can’t be used to build muscle, supply vitamins, promote a sense of fullness or provide any other nutritional benefits,” says Ramirez. “And any empty calories not used for energy will be stored as fat.”
Top 5 Foods High in Empty Calories
Generally, if a food has limited nutrients, or if the calories from sugars and unhealthy fats surpass the nutrients, it’s likely a source of empty calories. Here are five common culprits:
-
Sugary Drinks: This category includes soft drinks, sports drinks, sweet tea, lemonade, and energy drinks. These beverages are often loaded with added sugars and offer little to no nutritional value.
-
Alcohol: Alcoholic beverages provide calories but lack essential nutrients. Excessive alcohol consumption can contribute to weight gain and other health problems.
-
Junk Food and Fast Food: Processed foods, such as chips, fries, and many fast-food items, are typically high in unhealthy fats, sugar, and sodium, while offering minimal nutritional benefits.
-
Candy: Hard candies, sweet chews, and other sugary confections are primarily composed of sugar and lack essential nutrients.
-
Cakes and Donuts: These baked goods are generally high in sugar, unhealthy fats, and refined carbohydrates, providing empty calories without substantial nutritional value.
The Negative Impacts of Empty Calories
Consuming too many empty calories can have several detrimental effects on your health.
“One of the big problems with empty calories is that oftentimes they’re consumed in excess without a person even knowing it,” warns Ramirez. “They’re not just found in the obvious places, like desserts. Empty calories are also hiding in everyday foods, like drinks, breakfast items, snacks and condiments. I often refer to empty calories as stealth calories.”
-
Weight Gain: Empty calories often contribute to excess calorie intake, which can lead to weight gain over time.
-
Lack of Satiety: These foods are often digested quickly, leaving you feeling hungry soon after consumption, which can lead to overeating.
-
Nutrient Deficiencies: Replacing nutrient-rich foods with empty calorie options can result in deficiencies in essential vitamins, minerals, and other vital nutrients.
-
Increased Cravings: Regular consumption of sugary and processed foods can lead to cravings and a dependence on these unhealthy options.
-
Blood Sugar Spikes: High sugar content can cause rapid increases in blood sugar levels, potentially leading to insulin resistance and type 2 diabetes.
-
Increased Inflammation: Excessive sugar and unhealthy fats can contribute to chronic inflammation in the body, increasing the risk of various health problems.
Smart Swaps: Choosing Nutrient-Rich Alternatives
Making conscious choices to replace empty calorie foods with nutrient-rich alternatives can significantly improve your overall health. Here are some practical tips:
-
Rethink Your Drink: Opt for water, unsweetened tea, or sparkling water instead of sugary beverages.
-
Limit Alcohol Consumption: Be mindful of the calories in alcoholic beverages and consume them in moderation.
-
Choose Whole, Unprocessed Foods: Prioritize fresh fruits, vegetables, lean proteins, and whole grains over processed snacks and fast food.
-
Read Food Labels Carefully: Pay attention to the nutrition information, including added sugars, unhealthy fats, and serving sizes.
-
Cook at Home: Prepare meals at home to control ingredients and ensure a balanced, nutrient-rich diet.
-
Plan Your Meals: Meal prepping and planning can help you make healthier choices and avoid impulsive decisions that lead to empty calorie consumption.
Conclusion
Understanding What Foods Have Empty Calories is essential for making informed dietary choices. By minimizing your intake of these foods and focusing on nutrient-rich alternatives, you can improve your overall health, manage your weight, and reduce your risk of chronic diseases. Remember, every calorie counts, so make them count towards a healthier you!
