Wellness
The Truth About Empty Calories
Learn what empty calories are, which foods contain them, and how they can impact your health, weight, and overall wellness goals.
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What is it?
Empty calories are calories derived from foods and beverages that provide energy primarily in the form of added sugars and unhealthy solid fats, but offer little to no nutritional value. This means they lack essential nutrients like vitamins, minerals, fiber, and protein. Common sources of empty calories include sugary drinks like sodas and sports drinks, processed snacks such as chips and candy, baked goods like cakes and cookies, and alcoholic beverages. These foods add to your daily calorie intake without contributing to your body's nutritional needs.
Why is it trending?
The concept of empty calories is trending as public health focus shifts from simple calorie counting to the quality and nutrient density of food. With rising rates of obesity and diet-related chronic diseases, consumers and health experts are paying more attention to what their calories are providing. The term is a simple way to differentiate between foods that fuel the body with necessary nutrients and those that just provide energy, often leading to overconsumption because they are not satisfying. This awareness is driving a demand for healthier, whole foods over highly processed options.
How does it affect people?
Consuming foods high in empty calories can lead to several negative health outcomes. Since these foods don't provide a feeling of fullness, it's easy to overeat, which can result in weight gain and obesity. A diet rich in empty calories can also displace more nutritious foods, potentially leading to nutrient deficiencies. Over time, this dietary pattern increases the risk of developing serious health problems, including type 2 diabetes, heart disease, and high cholesterol.