The Dangers of Empty Calories: What are the side effects of empty calories?

October 20, 2025 •

5 min read

According to the USDA, a significant portion of the calories consumed by adults and children in the United States come from empty calories. These are calories from solid fats and added sugars that provide energy but offer little to no nutritional value, leading to numerous health problems.

Quick Summary

Excessive consumption of low-nutrient, high-calorie foods can lead to weight gain, chronic diseases like diabetes and heart disease, and nutrient deficiencies. Empty calories can also negatively impact mental health and create a cycle of cravings due to their lack of fiber, protein, and essential nutrients.

Key Points

Weight Gain: Excessive intake of empty calories, which are high in energy but low in nutrients, easily leads to weight gain and obesity.
Chronic Disease Risk: Regular consumption of empty calories is linked to a higher risk of developing type 2 diabetes, heart disease, and chronic inflammation.
Nutrient Deficiencies: Filling up on empty-calorie foods displaces nutrient-dense options, causing deficiencies in essential vitamins and minerals.
Mental Health Impact: Fluctuating blood sugar from sugary foods can lead to mood swings, irritability, and fatigue, while nutrient deficiencies can impair cognitive function.
Increased Cravings: The high sugar and fat content in empty-calorie foods can trigger addictive-like cravings and overeating, as these foods do not promote satiety.
Poor Satiety: Lacking fiber and protein, empty-calorie foods do not make you feel full, making it easy to consume an excess of calories without realizing it.

What Exactly Are Empty Calories?

Empty calories refer to the energy found in foods and beverages that contain high amounts of added sugar, solid fats, and/or alcohol, but offer little to no essential nutrients like vitamins, minerals, protein, or fiber. These are often found in ultra-processed snacks, fast food, and sweetened drinks. While all calories provide the body with energy, empty calories don't provide the building blocks necessary for proper bodily function and repair. Instead of being used constructively, any excess energy from these foods is stored as fat, contributing to weight gain.

The Vicious Cycle of Cravings

One of the most insidious aspects of empty calories is their effect on your appetite and cravings. Foods high in sugar and unhealthy fats, like those found in processed snacks, are engineered to be highly palatable and to activate the brain's reward centers. This can lead to a cycle where you crave more of these nutrient-poor foods, even shortly after consuming them. Since these foods lack the fiber and protein that promote satiety, you never feel truly full or satisfied. This can result in overeating and a diet that is disproportionately high in empty calories, displacing more nutritious food options.

The Physical Health Impacts of Empty Calories

The consequences of a diet rich in empty calories extend far beyond simple weight gain. Long-term, consistent intake is linked to a host of chronic and serious health conditions.

Obesity and Weight Gain

The most direct effect of consuming too many empty calories is weight gain, which can lead to obesity. Empty-calorie foods are often calorically dense, making it easy to consume a large number of calories without feeling full. This consistent surplus of calories is then stored as fat, leading to an unhealthy body weight. Obesity is a major risk factor for numerous other diseases, creating a cascading effect of poor health.

Chronic Diseases

A diet heavy in empty calories is a significant risk factor for developing several chronic diseases. The high sugar and fat content contribute to:

Type 2 Diabetes: Consuming a large amount of added sugars can cause frequent spikes in blood sugar, leading to insulin resistance and eventually type 2 diabetes.
Heart Disease: Solid fats, especially saturated and trans fats found in many processed and fast foods, can increase bad cholesterol (LDL) and contribute to the clogging of arteries, increasing the risk of heart attacks and strokes.
Inflammation: A diet high in added sugars can increase inflammation throughout the body. Chronic inflammation is a key factor in the development of many diseases, including heart disease and certain cancers.

Nutrient Deficiencies

When your diet is filled with empty-calorie foods, you are displacing room for nutrient-dense foods that contain essential vitamins and minerals. This can lead to micronutrient deficiencies, which can impact every system in your body, from your immune function to your bone density and neurological health.

The Mental and Cognitive Effects of a Poor Diet

What you eat affects your brain as much as your body. A diet based on empty calories can have detrimental effects on mental health and cognitive function.

Mood and Energy Fluctuations

Foods high in refined sugars can cause rapid spikes and crashes in blood sugar levels. This rollercoaster can trigger mood swings, irritability, and feelings of fatigue. While a sugary snack may provide a temporary energy boost, it is quickly followed by an energy slump that can leave you feeling tired and less focused.

Impact on Cognitive Function

The brain requires a steady supply of energy and nutrients to function optimally. When the diet is lacking in essential vitamins and minerals, cognitive functions such as memory, concentration, and problem-solving can be impaired. Research also points to a link between poor nutrition and mental health conditions like anxiety and depression.

Nutrient-Dense vs. Empty-Calorie Foods

Making smarter choices is key to minimizing the negative side effects of empty calories. The following table illustrates the difference between empty-calorie and nutrient-dense alternatives.


Feature	Empty-Calorie Foods	Nutrient-Dense Alternatives
Energy Source	Added sugars, solid fats, alcohol.	Carbohydrates, proteins, and fats from whole foods.
Nutritional Content	Low to zero vitamins, minerals, fiber, and protein.	Rich in essential vitamins, minerals, fiber, and protein.
Satiety Level	Low; digested quickly, leading to more cravings.	High; fiber and protein promote a feeling of fullness.
Health Impact	Associated with weight gain, diabetes, heart disease, and inflammation.	Supports healthy weight, immune function, and overall well-being.
Example	Soda, packaged cookies, fast-food fries.	Water, fresh fruit, homemade vegetable stir-fry.

How to Reduce Your Intake of Empty Calories

Making positive dietary changes can significantly reduce the risk of health issues associated with empty calories. This doesn't mean you have to completely eliminate all your favorite treats, but focusing on balance is key.

Here are some practical strategies for reducing your intake of empty calories:

Prioritize whole foods: Build your meals around fruits, vegetables, whole grains, and lean proteins, which are packed with nutrients.
Re-think your drink: Swap sugary sodas, juices, and sweetened coffees for water, unsweetened tea, or sparkling water with a slice of lemon.
Read food labels: Pay attention to the amounts of added sugars and solid fats on nutritional information labels, as many seemingly healthy foods contain hidden empty calories.
Plan and prep meals: Preparing meals at home gives you more control over ingredients and helps you avoid fast-food and processed options that are often laden with empty calories.
Practice mindful eating: Eating slowly and paying attention to your body's hunger and fullness cues can prevent overeating and help you make healthier choices.

Conclusion

The side effects of empty calories are extensive and can have a profound impact on both physical and mental health. While an occasional treat is unlikely to cause harm, a consistent diet high in empty calories can lead to weight gain, chronic diseases like diabetes and heart disease, nutrient deficiencies, mood fluctuations, and impaired cognitive function. By being mindful of food choices and prioritizing nutrient-dense alternatives, you can significantly improve your overall health and well-being. Focusing on a balanced diet rich in whole foods is the most effective way to fuel your body and mind for a healthier future.

For more information on balancing your diet and cutting empty calories, visit the Mayo Clinic's guide on counting calories.

Frequently Asked Questions

Common sources include sugary drinks like sodas and energy drinks, baked goods such as cookies and cakes, fast foods like fries and burgers, candy, and alcohol.

Empty calories are energy-dense but not filling, so you can consume a large quantity without feeling full. This leads to an excess of calories that the body stores as fat, causing weight gain.

Yes, empty calories can lead to mental health issues. The sugar in these foods causes blood sugar spikes and crashes, which can affect your mood, energy levels, and concentration. Lack of nutrients can also impact brain function.

All food contains calories, but empty calories come from sources that provide energy with little to no nutritional benefits. In contrast, regular calories from whole foods are packaged with essential nutrients like vitamins, minerals, fiber, and protein.

Not all processed foods are empty calories. Some, like frozen vegetables or whole-grain breads, can still be nutritious. However, many ultra-processed foods are major sources of empty calories due to added sugars and fats.

Reduce your intake by swapping sugary drinks for water, choosing whole fruits over juice, opting for homemade meals over fast food, and prioritizing whole, nutrient-dense foods over processed snacks.

Yes, having empty-calorie foods in moderation as part of a balanced diet is generally not harmful. The key is to limit consistent intake and ensure the majority of your diet comes from nutrient-rich sources.