Empty Calories: What Do We Call Food That Contains Calories But Very Few Nutrients?

According to the American Heart Association, the average American consumes 270 calories a day from sugary drinks, a prime example of a food that contains calories but very few nutrients. Such foods are collectively known as "empty calories" and are primarily composed of solid fats and added sugars that provide energy but offer minimal nutritional value. Understanding this concept is crucial for making informed dietary choices that support overall health and weight management.

Quick Summary

Foods containing energy but lacking essential vitamins, minerals, fiber, and protein are called empty calories. These typically consist of added sugars and solid fats, offering little nutritional benefit to the body. Excessive consumption can contribute to weight gain, nutrient deficiencies, and increased risk of chronic diseases. Identifying and minimizing these nutrient-poor foods is key to improving diet quality.

Key Points

• Term: Food with calories but few nutrients is known as 'empty calories'.

• Sources: Common sources include sugary drinks, desserts, fast food, and highly processed snacks.

• Health Risks: High consumption of empty calories is linked to weight gain, nutrient deficiencies, and chronic diseases like diabetes and heart disease.

• Nutrient-Dense: The healthier alternative is 'nutrient-dense' food, which offers high nutritional value per calorie, such as fruits and vegetables.

• Swaps: Simple swaps, like choosing water instead of soda or fruits instead of candy, can significantly improve diet quality.

• Labels: Checking food labels for added sugars and solid fats is a key strategy for identifying empty calorie foods.

Understanding the Term 'Empty Calories'

The term empty calories describes foods and beverages that supply energy (calories) mainly from added sugars and solid fats, with minimal beneficial nutrients like vitamins, minerals, protein, or fiber. All foods have calories, but their nutritional value varies. For example, an orange offers calories along with vitamin C and fiber, while a soda provides calories from sugar alone. This concept reflects long-standing concerns that modern diets can be energy-rich but nutrient-poor. Our bodies require essential nutrients for vital functions, and diets dominated by empty calorie foods can lead to nutrient deficiencies and health issues.

Major Sources of Empty Calories

• Sugary drinks: A significant source, including sodas and sweetened juices.
• Desserts and sweets: Items like cakes, cookies, and candy are high in added sugars and fats.
• Highly processed snacks: Chips and some crackers often contain solid fats and sodium with little fiber.
• Fast food: Many items are high in unhealthy fats, salt, and calories.
• Alcohol: Provides calories with no nutritional value.
• Processed meats: Foods like bacon and sausages contain solid fats.

The Health Impact of a Nutrient-Poor Diet

A diet high in empty calories has negative health effects:

1. Weight gain: Empty calorie foods are often calorie-dense and less filling, leading to overconsumption and fat storage.
2. Nutrient deficiencies: Replacing nutrient-rich foods with empty calorie options means missing out on essential vitamins and minerals, impacting bodily functions and immunity.
3. Increased chronic disease risk: Diets high in added sugars and solid fats contribute to conditions like type 2 diabetes and heart disease.
4. Blood sugar fluctuations: Simple sugars cause rapid blood sugar spikes and crashes, affecting energy and mood.

Empty Calories vs. Nutrient-Dense Foods

Feature	Empty Calorie Foods	Nutrient-Dense Foods
Nutritional Value	Little to no essential vitamins, minerals, or fiber.	Rich in vitamins, minerals, fiber, and other vital nutrients relative to calorie count.
Primary Content	High in added sugars, solid fats, and processed ingredients.	Composed of whole, unprocessed or minimally processed ingredients.
Energy Source	Provides energy from simple carbohydrates and fats, which are quickly digested.	Provides sustained energy from complex carbohydrates, fiber, and protein, leading to a feeling of fullness.
Common Examples	Soda, candy, cakes, pastries, potato chips, ice cream, fast food.	Fruits, vegetables, lean proteins, whole grains, beans, nuts, and seeds.
Health Impact	Contributes to weight gain, nutrient deficiencies, and chronic disease risk.	Supports overall health, weight management, and disease prevention.

Choosing Nutrient-Rich Alternatives

Making healthier choices involves replacing empty calories with nutrient-dense options. Choose water over sugary drinks, fresh fruit over sweets, and whole foods like nuts or vegetables with hummus instead of processed snacks. Cooking at home with whole ingredients is an effective way to reduce empty calorie intake. Focusing on foods that offer significant nutrition for their calories improves diet quality and supports long-term health.

Conclusion

The term for food with calories but minimal nutrients is primarily empty calories. Other terms include nutrient-poor foods and junk food. These foods pose a health risk due to their link to weight gain, nutrient deficiencies, and chronic diseases. By understanding empty calories and opting for nutrient-dense alternatives, individuals can improve their diet. Shifting towards whole foods like fruits, vegetables, and lean proteins, and away from processed snacks and sugary drinks, is key to maximizing nutritional intake and achieving better health.

How to Minimize Empty Calories in Your Diet

1. Prioritize whole foods: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Read food labels: Check for added sugars and solid fats in packaged foods.
3. Rethink your drink: Choose water or unsweetened beverages over sugary options.
4. Practice portion control: Limit intake of high-energy-dense foods.
5. Cook at home: Gain control over ingredients and reduce hidden empty calories.
6. Choose healthy snacks: Opt for fresh fruits, nuts, or yogurt.
7. Limit alcohol: Be aware of the empty calories in alcoholic drinks.

Frequently Asked Questions

What is the primary difference between empty calories and regular calories?

The main difference is the nutritional value. All foods contain calories, but empty calories are those that supply energy with little to no additional nutrients like vitamins, minerals, or fiber, unlike nutrient-dense foods which provide significant nutritional benefits.

Can a food with some nutrients still be considered to have empty calories?

Yes, some foods may contain important nutrients alongside added sugars and solid fats. For example, a food like pizza contains nutrients from cheese and meat, but also contains empty calories from added fats. A food's overall nutrient density determines its classification.

Are all processed foods considered empty calorie foods?

No, not all processed foods are empty calorie foods. For example, plain yogurt is a processed food with significant nutrients. However, many highly processed snacks, sweets, and fast food items are often loaded with added sugars and solid fats, placing them in the empty calorie category.

How can I reduce my intake of empty calories?

You can reduce your intake by prioritizing whole foods, checking nutrition labels for added sugars and solid fats, and making simple swaps like choosing water over sugary drinks and fruits over processed snacks.

Why do empty calorie foods often lead to weight gain?

Empty calorie foods are often energy-dense and do not provide the fiber and protein that help you feel full. This can lead to overconsumption of calories without satisfying hunger, causing the body to store the excess energy as fat.

What are some specific examples of empty calorie foods?

Examples include sugary drinks (soda, sweetened juices), desserts (cakes, cookies, candy), fried foods, certain processed meats (bacon, hot dogs), and alcoholic beverages.

Is it possible to have a balanced diet while still consuming some empty calorie foods?

Yes, empty calorie foods do not need to be completely eliminated but should be consumed in moderation. As long as the majority of your diet comes from nutrient-dense whole foods, occasional treats can fit into a healthy eating pattern.