Empty calories: Learn more about nutrition and dieting

Empty calories refer to foods and beverages that provide energy (calories) but lack essential nutrients such as vitamins, minerals, fiber, and other beneficial compounds. 

These calories contribute to your daily caloric intake without providing significant nutritional value. 

Let's find out more about them.

Where you can find them

Common sources of empty calories include sugary snacks, sugary drinks, processed foods high in added sugars and solid fats, and foods made from refined grains (such as white bread and sugary cereals). 

These items are often high in calories, but they don't provide your body with the vitamins, minerals, and other nutrients it needs to function properly and maintain good health.

Why they are bad

Consuming too many empty calories can lead to several negative health outcomes.

Weight Gain and Obesity

Empty calorie foods are often calorie-dense and lack satiety, leading to overeating and weight gain. 

Regularly consuming more calories than your body needs can contribute to obesity.

Nutrient Deficiencies

Relying on foods with empty calories can result in deficiencies of essential nutrients, which are important for growth, immune function, bone health, and overall well-being.

Blood Sugar Spikes

Many empty calorie foods are high in added sugars, which can lead to rapid spikes and crashes in blood sugar levels. 

This can contribute to energy fluctuations, cravings, and an increased risk of type 2 diabetes.

Digestive Problems

Foods lacking fiber, such as sugary snacks and processed foods, can lead to digestive issues like constipation and irregular bowel movements.
 

• Related news:
• calories
• health
• dieting
• 18 August 2023

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