What happens when you eat a lot of empty calories? The serious health risks explained

October 31, 2025 •

4 min read

According to a USDA survey of American adults, men consume an average of 923 empty calories per day, while women consume an average of 624. This significant daily intake of food with little to no nutritional value can lead to a cascade of negative health consequences. Understanding what happens when you eat a lot of empty calories is crucial for maintaining long-term health and well-being.

Quick Summary

Consuming a high amount of empty calories, which are rich in added sugars and unhealthy fats but devoid of nutrients, can cause weight gain, metabolic issues, nutritional deficiencies, and an increased risk of chronic diseases. The brain's reward centers are stimulated by these foods, which can lead to cravings and overeating, while the lack of fiber and protein prevents a feeling of fullness.

Key Points

Leads to weight gain and obesity: Empty calories are often calorie-dense but don't provide a feeling of fullness, leading to overconsumption and fat storage.
Causes nutrient deficiencies: A diet high in empty calories replaces nutrient-dense foods, starving the body of essential vitamins and minerals.
Increases chronic disease risk: Consistent intake of high sugar and unhealthy fats promotes inflammation and insulin resistance, elevating the risk of type 2 diabetes and heart disease.
Leads to energy crashes and fatigue: The rapid blood sugar spike from empty-calorie foods is followed by a crash, resulting in poor and unstable energy levels.
Contributes to cravings: The addictive nature of highly processed foods with added sugars and salt can create a cycle of cravings and overeating.
Often found in processed foods and sugary drinks: Common sources of empty calories include soda, candy, fast food, refined baked goods, and alcohol.

What Exactly Are Empty Calories?

Empty calories are calories derived from foods and beverages that provide little to no nutritional benefit. They are typically high in added sugars, solid fats, and processed ingredients, while being stripped of essential vitamins, minerals, fiber, and protein. These calories offer energy but none of the vital building blocks your body needs to function properly. Common examples include sugary drinks, refined flour baked goods, candy, processed snacks, and many fast-food items. Alcohol is also considered a source of empty calories.

The Immediate Effects of Excess Empty Calories

When you eat a large number of empty calories, the body's response is both swift and problematic. Foods high in simple carbohydrates and sugars cause a rapid spike in blood sugar levels, which prompts the pancreas to release insulin. This can lead to a cycle of energy crashes, causing you to feel hungry again shortly after eating and creating a craving for more sugary, fatty foods. The lack of fiber and protein in these foods means they offer little to no satiety, making it easy to overconsume without feeling full.

The Long-Term Consequences of a High Empty-Calorie Diet

Consistently eating a diet high in empty calories has a number of serious and cumulative health effects that go far beyond simple weight gain.

Weight Gain and Obesity

This is perhaps the most well-known consequence. When your caloric intake consistently exceeds the energy your body expends, the excess is stored as fat. Empty calories make this process more likely because they are calorie-dense but don't provide the nutrients needed to feel full and satisfied. This can lead to a steady and significant increase in body weight over time, paving the way for obesity.

Nutritional Deficiencies

By replacing nutrient-dense whole foods with empty-calorie alternatives, you risk depriving your body of the vitamins and minerals it needs to function properly. For example, studies have shown that individuals with high empty-calorie diets may have lower intakes of crucial micronutrients like vitamins A, C, and D, as well as minerals such as magnesium and zinc. These deficiencies can affect everything from your immune system and bone health to your energy levels and cognitive function.

Increased Risk of Chronic Diseases

The solid fats and added sugars in empty-calorie foods are major contributors to systemic inflammation and insulin resistance. Over time, this can significantly increase the risk of developing several chronic health conditions.

Type 2 Diabetes: The constant spikes in blood sugar and subsequent insulin resistance can eventually lead to the body's inability to regulate blood glucose effectively.
Heart Disease: High intake of unhealthy fats can contribute to higher cholesterol and triglyceride levels, increasing the risk of cardiovascular problems.
Certain Cancers: Obesity, often fueled by a diet high in empty calories, is a known risk factor for various types of cancer.
Fatty Liver Disease: Consuming high amounts of fructose, a common added sugar, can be metabolized by the liver in a way similar to alcohol, leading to the buildup of fat in the liver.

Poor Energy Levels and Fatigue

While empty-calorie foods provide a temporary energy spike, the subsequent sugar crash often leaves you feeling more tired and sluggish than before. A diet lacking in the sustained energy provided by complex carbohydrates, lean protein, and healthy fats will result in perpetually poor energy levels.

Empty Calories vs. Nutrient-Dense Foods

To illustrate the difference, consider the table below comparing empty-calorie foods with nutrient-dense alternatives.


Feature	Empty-Calorie Foods	Nutrient-Dense Foods
Nutritional Value	Little to none; lacks vitamins, minerals, and fiber.	Abundant in essential vitamins, minerals, fiber, and protein.
Energy Release	Rapid spike and crash due to simple sugars.	Sustained, steady energy release due to fiber and complex carbs.
Satiety (Fullness)	Low, often leads to overeating and further cravings.	High, promotes feeling full for longer on fewer calories.
Typical Ingredients	Added sugars, solid fats, refined grains, additives.	Whole foods like fruits, vegetables, whole grains, and lean proteins.
Health Impact	Increased risk of weight gain, obesity, and chronic diseases.	Supports healthy weight management and reduces chronic disease risk.

How to Reduce Empty Calories and Improve Your Diet

Successfully reducing your empty-calorie intake is a matter of making conscious and sustainable changes to your eating habits. Here are some actionable steps:

Prioritize Whole Foods: Build your meals around nutrient-dense whole foods such as fresh fruits, vegetables, whole grains, and lean proteins. Aim to fill half your plate with vegetables and fruits.
Read Food Labels: Become a detective and check the nutrition facts on packaged goods. Pay attention to added sugars and fat content, and choose products with higher fiber and protein.
Make Smart Swaps: Replace sugary beverages with water, unsweetened tea, or sparkling water. Opt for whole fruit instead of fruit juice and whole-wheat bread over white bread.
Plan Ahead: Cook more meals at home where you have control over the ingredients. Planning your meals and snacks can prevent you from reaching for convenient, nutrient-poor options when you're busy or hungry.
Practice Mindful Eating: Pay attention to your food and how your body feels while eating. This helps you recognize true hunger and fullness cues, reducing the likelihood of overeating empty-calorie foods.

Conclusion

Consuming a lot of empty calories is a one-way street to several significant health problems. The immediate issues of blood sugar spikes and constant hunger pave the way for long-term complications like weight gain, nutritional deficiencies, and chronic diseases such as type 2 diabetes and heart disease. The good news is that these negative effects are not inevitable. By making simple, intentional changes to prioritize nutrient-dense whole foods, you can take control of your nutrition, boost your energy, and build a stronger, healthier body for the future. The quality of your calories matters just as much as the quantity. For more information on dietary guidelines, consider visiting the American Heart Association.

Frequently Asked Questions

Empty calories are calories from foods and drinks that provide energy but offer little to no nutritional value, lacking essential vitamins, minerals, and fiber.

Common sources include sugary beverages like soda, refined flour bakery items like cookies and cakes, processed snacks, fast food, and alcoholic drinks.

Empty calories contribute to weight gain because they are high in energy but low in satiety, causing you to eat more without feeling full. Excess calories that are not burned are then stored as fat.

Yes, regularly consuming empty-calorie foods can lead to nutrient deficiencies by displacing nutrient-dense foods from your diet. This can deprive your body of essential vitamins and minerals.

Foods high in empty calories cause a rapid spike and then a crash in blood sugar, resulting in temporary energy boosts followed by fatigue and lethargy.

To reduce your intake, prioritize whole foods, read food labels to identify added sugars and solid fats, make healthy swaps (like water for soda), and cook meals at home.

Yes, most experts agree that consuming empty-calorie foods in moderation as part of an otherwise balanced diet is acceptable. The key is to limit them and prioritize nutrient-dense foods.