A calorie is a unit of energy found when the body breaks down food and more calories weigh more energy.
Empty calories are derived from foods or beverages that supply energy but have little or no nutritional value, such as sugary snacks, candies or deep-fried foods. These are high in sugar and unhealthy fats, referred to as empty calories.
All foods provide us with calories or energy when we eat them, which fuel our bodies. Excess calories get stored in your body in the form of fat. People who want to be healthy or lose weight should avoid empty-calorie foods and instead focus on foods high in nutrients.
The amount of calories required per day varies from person to person. The standard recommendation for calories are 2000 kcal/day, but this varies depending on the individual’s bodily needs, gender and goals.
Foods that have empty calories:
All foods give calories, but a few of them provide empty calories. Excessive consumption of empty calories leads to serious health problems, nutritional deficits and weight gain.
The main sources of empty calories include refined foods, sugary drinks and highly processed foods. Foods high in empty calories can provide you with immediate energy but lack the nutrients your body needs.
Certain foods and beverages with empty calories can be classified as sugars, fats, or alcohol.
Sugars:
Sugar is present in a variety of processed or baked foods and beverages, such as:
- Soda
- Cake
- Cereals
- Candies
- Cookies
- Pastries
- Fast food
- Soft drinks
- Doughnuts
- Ice creams
- Condiments
- Dairy products
- Milk chocolate
- Packaged juices
- Coffee beverages
These are a few examples of foods high in sugar and deliver simply empty calories with little or no nutritional value. Limit your sugary food intake to maintain weight and overall health because you can’t survive on empty calories.
Fats:
Fats-containing foods may include:
- Chips
- Pizza
- Burgers
- Crackers
- Fatty oils
- Fast food
- Sausages
- Condiments
- French fries
- Highly processed meat
Unhealthy fats, particularly saturated or trans fats, provide empty calories with little or no nutrients.
Alcoholic beverages:
Some alcoholic beverages provide only empty calories and are high in sugars and saturated fats such as beer, wine and liquor.
Should you avoid empty calories?
It is essential to restrict your intake of empty-calorie foods, yet a small quantity of these foods is not bad. You can treat yourself frequently, but relying primarily on these foods will have serious consequences on your body, including weight gain, nutritional deficiencies and other serious health issues. Moderation is the key, so adopt healthier food choices for your body to live a quality life.
Tips to avoid empty calories:
People find it easy to get empty-calorie foods because they are readily available and simple to prepare. When adults and children go out, they simply eat fast food.
Here are some tips to help you change your eating habits:
- Plan meals and snacks in advance and cook at home.
- Fill the plates with nutritious foods to prevent eating empty calories.
- When you go grocery shopping, read the ingredient lists or nutrition labels carefully.
- Don’t purchase highly processed or baked foods and bring them home.
- If you don’t know how to cook, attempt to find healthy ingredients and watch tutorials.
- If you have a craving for sugary drinks or foods, look for healthier alternatives.
- Cutting back on alcoholic beverages is the wisest choice.
- Enjoy your empty-calorie treats mindfully but occasionally.
- Prepare meals in advance to avoid eating unhealthy snacks.
- While shopping, bring healthy options such as nuts.
- If you are short on time, cook your meals the day before.
- Avoid going outside if possible to avoid unhealthy options.
- If you are unable to make the right choices, consult your healthcare professionals.
What are the negative impacts of empty calories on your body?
Consuming empty-calorie foods on a daily basis has negative impacts on your body and may not provide you with any health benefits.
The following are some negative impacts that eating a lot of empty-calorie foods may have on your body:
Weight gain:
Empty-calorie food doesn’t provide enough nutrients and instead offers only calories, which leads to weight gain and obesity.
Inflammation:
A diet high in processed foods and sugars causes chronic inflammation in the body, which increases the risk of diabetes, heart disease and autoimmune disorders.
Nutritional deficiencies:
Consuming solely empty calories fails to provide your body with essential nutrients, resulting in nutritional deficiencies and affecting bodily functions.
Hormonal imbalances:
Sugary meals and unhealthy fats may affect hormonal functioning, producing changes in mood, hunger and metabolic hormones.
Chronic diseases:
A diet high in unhealthy fats, refined carbohydrates, and sugars raises the risk of chronic diseases such as cardiovascular disease, diabetes, hypertension, and cancerous tumours.
Dental Issues:
Sugary foods affect your oral health, producing tooth pain and cavities.
Mood changes:
Diets high in sweets and unhealthy fats may cause variations in mood, anxiety and depression due to hormonal changes.
Lack of satisfaction:
Empty-calorie foods don’t have enough fibre and protein and may leave you hungry after a while, causing you to crave more, which leads to overeating.
Digestive issues:
An empty-calorie diet high in sugar, salt, and spicy food can induce digestive problems such as constipation, heartburn, ulcers and gastrointestinal issues.
Reduced energy levels:
Empty-calorie foods provide instant energy but then create an energy crash, leaving you fatigued, lazy and drowsy.
Compromised Immune System:
A nutrient-deficient diet can weaken your immune system, leading to increased infections, sickness and other health issues.
Skin Issues:
With other health issues and hormonal imbalances, a diet high in sugars and unhealthy fats will transform your skin and cause acne, scars, wrinkles, dullness, and so on.
In order to have quality and optimal health, it is essential to support nutritious foods while avoiding unhealthy ones. These foods can lead to long-term health problems and speed up ageing. Reconsider your food choices that provide your body with vital nutrients to help maintain your health. Seek assistance from healthcare professionals or Dietitians for the best possible guidance.