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What are Empty Calories and Why Avoid Them?

Empty calories offer little nutrition and can harm your health. Learn why cutting them and choosing nutrient-rich foods is key to lasting well-being.
what-are-empty-calories-and-why-avoid-them

“As per the Cambridge dictionary, empty calories mean energy from food containing no nutrients”.

Empty calories refer to those portions of food that supply calories but offer little to no essential nutritional value. It’s essential to steer clear of these empty calories to uphold good health, as they do nothing but contribute to your daily calorie count without providing the necessary nutrients.
For instance, suppose your daily calorie requirement to sustain your current weight stands at 2,000 calories. The consumption of empty calories can place an unnecessary burden on your daily intake, potentially leading to gradual weight gain over time.
Maintenance calories are the calories your body requires to function optimally throughout the day while keeping your weight stable. Your body typically operates efficiently within this calorie range, and any surplus may lead to the storage of excess calories as fat in your tissues, which serves no purpose.
However, if you engage in regular physical activities or exercise, these additional calories can be put to practical use. On the flip side, if you fail to burn these extra calories, they accumulate. Simply saving 500 calories per day can result in an extra 3500 calories per week, equivalent to one pound of fat.

“The main benefit of empty calories is pleasure, as they are also called delicious calories”

Which Food Items Contain Empty Calories?

All the food and beverages that are high in transfats, sodium, and sugar content are empty calories. Consuming such items regularly can contribute to an excessive intake of calories, which may lead to weight gain and other health issues if not balanced with an active lifestyle and a diet rich in nutrient-dense foods.
Sugary Treats
Packaged cakes, cookies, and donuts, often contain both added sugars and solid fats. Mostly made from refined sugars and refined flours which lack fiber content, with the addition of trans fats or saturated fats they become more unhealthy.
Sweetened Beverages
Soda, sports drinks, energy drinks, and fruit drinks are known for their high sugar content and lots of added stimulants. These beverages can lead to rapid spikes in blood sugar levels and provide little to no nutrients. Overconsumption of sugary drinks is linked to weight gain, dental problems, and an increased risk of chronic diseases like type 2 diabetes and heart disease.
Fatty Dairy Products
Full-fat dairy items such as cheese, ice cream, whole milk, and other dairy products are sources of saturated fats also called bad fats which can increase your LDL (low-density lipoprotein also termed bad cholesterol) and increase the risk for heart attacks.
Fatty Meats
Sausage, hot dogs, and bacon contain solid fats, making them less healthy protein choices. Processed meats like these often contain additives and preservatives, which may have their own health risks.
Fast Food Favorites
Pizza, burgers, french fries, and milkshakes often combine added sugars and loads of saturated fats, that’s why they are called calorie-dense meals. Calorie-dense meals can be an extra addition to your daily calorie intake and can raise many health issues when consumed regularly.
Candies
Hard candy and candy bars may be tempting sweet treats, but they, too, can be sources of empty calories. These sugary confections often contain added sugars, providing a burst of sweetness with minimal nutritional benefit.

Avoiding Empty Calories is Crucial for Several Reasons

Consuming extra calories, especially in the form of empty calories can have severe detrimental effects on your body for a long time. Many health risks like high cholesterol which is the prime cause of heart attacks, obesity or weight gain, type 2 diabetes, and other hormonal dysfunctioning can occur with time. It’s imperative to maintain mindfulness regarding your calorie intake to safeguard your overall health and well-being.
Nutritional Deficiency
Empty calories provide little to no essential nutrients like vitamins, minerals, and fiber. Consuming them regularly can lead to nutrient deficiencies, which are harmful to your health.
  • Nutrient deficiencies can cause fatigue and weakness.
  • It can weaken the immune system, making the body vulnerable to infections.
  • In children, deficiencies can lead to stunted growth, while in adults, tissue repair may suffer.
  • Cognitive function can be impaired due to a lack of essential nutrients.
  • Without enough calcium and vitamin D, bones become brittle.
  • Imbalances in nutrients like sodium and potassium can impact heart health.
  • Insufficient iron, B12, or folate can result in anemia.
  • Skin, hair, and nails can suffer from nutrient deficiencies.
  • Vision problems can arise from a lack of specific vitamins.
  • Hormonal balance may be disrupted by nutrient imbalances.
Weight Gain
Empty calories contribute to excess calorie intake without delivering the necessary nutrients. Processed foods and empty calories don’t provide a feeling of satisfaction or fullness. This lack of satiety can lead to overeating, as we continue to feel hungry even after consuming more calories than we need. This unnoticed excess calorie intake can contribute to obesity over time.
Blood Sugar Control
Foods high in empty calories, such as sugary snacks and drinks, can cause rapid spikes and crashes in blood sugar levels. This can lead to feelings of fatigue and hunger shortly after consuming them. We have to understand one thing – processed foods are instant energy sources which means they spike our blood sugar levels, either we have to utilize the energy we are getting from extra sugar or it will be stored in our body as fat.
Empty Feeling
An empty feeling often accompanies the consumption of empty calories. These calorie-laden but nutrient-poor foods and beverages fail to provide a sense of fullness or satisfaction. As a result, we find ourselves still craving more food shortly after consuming them. This unsatisfied feeling can lead to a cycle of overeating and unhealthy snacking habits.
When our body doesn’t receive the essential nutrients it needs, such as fiber, vitamins, and minerals, it signals a continued need for nourishment. This can result in constant snacking or seeking out more food, even though we’ve already consumed a significant number of empty calories. Breaking this cycle and opting for nutrient-dense foods can help provide the satisfaction our bodies truly need.
Dental Health
Many sources of empty calories, particularly sugary drinks and candies, pose a significant risk to our teeth by promoting tooth decay and cavities. When we consume sugary foods and beverages, harmful bacteria in our mouths feed on the sugars and produce acids that attack our tooth enamel. Over time, this acid erosion can lead to the formation of cavities and decay in our teeth. Regular consumption of sugary items without proper dental care can accelerate this process, resulting in toothaches, sensitivity, and the need for dental treatments.
Digestive Issues
A diet dominated by empty calories may negatively impact the gut microbiome, the community of microorganisms in the digestive tract. A healthy gut microbiome is associated with good digestion and overall well-being. However, a lack of fiber and essential nutrients from empty-calorie foods can disrupt this balance, potentially leading to digestive discomfort.
Constipation, characterized by infrequent and difficult bowel movements, is a common problem associated with the consumption of empty-calorie foods. These foods often lack the fiber necessary for promoting regular bowel movements and softening stool.
In addition to constipation, such a diet can lead to irregular bowel movements, causing inconsistent and unpredictable bowel habits. Irregular bowel movements can make it challenging to establish a regular bathroom routine, causing discomfort and inconvenience.
Energy Levels
Empty calories, with their high sugar content, can initially provide a rapid energy boost. However, this energy surge is often short-lived and is followed by a noticeable crash in energy levels. This abrupt drop in energy can leave you feeling tired, lethargic, and less alert.
The quick spike in blood sugar levels caused by the consumption of empty-calorie foods is typically followed by a rapid decline in blood sugar. This decline can lead to feelings of fatigue and low energy, often referred to as a “sugar crash.” During this period, you may experience decreased focus, mental fog, and a general sense of sluggishness.

Long-Term Health Risks

Diets high in empty calories, particularly those rich in added sodium and unhealthy fats, are associated with an increased risk of heart disease, high blood pressure, and high cholesterol levels.
Consistently consuming empty calories is associated with several long-term health risks. One significant risk is the development of type 2 diabetes. Empty calories, particularly those from sugary beverages and foods, can lead to insulin resistance over time, a key factor in the development of type 2 diabetes. This condition impairs the body’s ability to regulate blood sugar levels, ultimately leading to elevated blood sugar and diabetes.
Additionally, empty calorie consumption has been linked to an increased risk of certain cancers. High sugar intake and excessive body fat, often a result of empty calorie consumption, are both risk factors for various types of cancer, including breast, colon, and pancreatic cancers.
Metabolic syndrome is another potential consequence of consuming empty calories regularly. Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels.

Conclusion

In the world of nutrition, empty calories are the culprits that provide little to no nutritional value while adding extra to your daily calorie count. These sneaky contributors to weight gain and health issues can be found in various forms, from sugary treats to sweetened beverages and fatty meats. The pleasure they offer is often short-lived, leaving you craving more without satisfying your body’s nutritional needs.
To safeguard your health and well-being, it’s crucial to minimize your consumption of empty calories. Instead, focus on nutrient-dense foods like fresh fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
By making mindful choices and opting for healthier alternatives, you can nourish your body, maintain a healthy weight, and reduce the risk of long-term health problems associated with empty calories. So remember, while the occasional indulgence is perfectly fine, a balanced diet rich in nutrient-dense foods is the key to a healthier and happier you.

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