Empty calories

Empty calories refer to the calories that come from foods or drinks that have little or no nutritional value. These calories are often found in sugar-sweetened drinks, desserts, and processed foods. Consuming too many empty calories can lead to weight gain and other health problems.

Overview

Empty calories are those that provide energy but little to no nutritional value. The term "empty calories" is often used to describe foods and drinks that are high in added sugars or solid fats, such as soda, candy, cookies, and more. While these foods and drinks may provide energy, they are not good sources of the nutrients your body needs to stay healthy.

Sources of Empty Calories

The main sources of empty calories are sugars and solid fats. Sugars can be naturally occurring or added. Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common foods that contain solid fats include pizza, ice cream, cheese, sausages, and fatty meats.

Health Risks

Consuming too many empty calories can lead to obesity, heart disease, and type 2 diabetes. This is because foods and drinks that are high in empty calories tend to also be high in saturated fat, trans fat, and added sugars. These can raise your blood cholesterol levels, increase your risk of heart disease, and cause weight gain.

Reducing Empty Calories

To reduce the amount of empty calories you consume, try to limit foods and drinks that are high in added sugars and solid fats. Instead, choose foods that are low in added sugars and solid fats, and high in fiber, protein, and other nutrients. This can include fruits, vegetables, whole grains, lean meats, and low-fat dairy products.

See Also

• Nutrition
• Diet and Weight Loss
• Healthy Eating
• Obesity
• Heart Disease
• Type 2 Diabetes

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