Which food is empty calories? The ultimate guide to spotting them

According to a 2010 study, nearly 40% of the calories consumed by children aged two to 18 were empty calories, underscoring the prevalence of these nutritionally void foods in modern diets. Understanding which food is empty calories is the first step toward making healthier choices for yourself and your family.

Quick Summary

This guide details how to identify foods with empty calories, which provide energy but lack essential nutrients like vitamins, minerals, and fiber. Learn to spot hidden sugars and unhealthy fats in processed snacks, fast food, and beverages to make informed dietary decisions that support overall health and weight management.

Key Points

• Definition: Empty calories are foods high in energy but low or non-existent in essential nutrients like vitamins, minerals, and fiber.

• Major Sources: Common examples include sugary beverages (sodas, juices), baked goods (cookies, cakes), and processed snacks (chips, crackers).

• Health Risks: High intake of empty calories contributes to weight gain, nutritional deficiencies, and an increased risk of chronic diseases like diabetes and heart issues.

• Hidden Culprits: Even seemingly healthier foods like sweetened yogurts, granola bars, and certain cereals can be high in hidden added sugars.

• Healthy Swaps: Replacing empty calorie foods with nutrient-dense options like fresh fruit, vegetables, whole grains, and lean proteins can improve overall health.

• How to Reduce: Reading food labels, cooking at home, and planning for healthy snacks are effective strategies for minimizing empty calorie intake.

What Exactly Are Empty Calories?

Empty calories are a term for foods and beverages that are high in calories but contain little to no nutritional value. They primarily derive their energy from added sugars and solid fats, lacking the vitamins, minerals, protein, and fiber that the body needs to function optimally. While all food provides calories for energy, empty calorie items do not provide a proportionate amount of nutrients, making them a poor trade-off for your daily intake. Consuming too many of these can lead to weight gain, nutritional deficiencies, and an increased risk of chronic diseases.

The Most Common Culprits: A Closer Look

Identifying empty calorie foods involves looking for items high in added sugars, solid fats, and refined grains. Many of these are ultra-processed and designed to be highly palatable and addictive.

Sugary Drinks and Beverages

Liquid calories are often the most deceptive, as they don't provide the same feeling of fullness as solid foods, making it easy to consume large amounts without realizing.

• Sodas and Energy Drinks: These are packed with high-fructose corn syrup and offer nothing but a rapid spike in blood sugar, followed by a crash.
• Sweetened Fruit Juices: While whole fruit contains fiber and nutrients, many commercial fruit juices are essentially sugar water with flavorings, stripped of their beneficial fiber.
• Sweetened Teas and Coffee Drinks: The added syrups, cream, and sugar in specialty coffee drinks turn a simple beverage into a calorie bomb with minimal nutritional gain.

Processed Snacks and Baked Goods

These are often a double whammy of solid fats and added sugars, engineered to trigger cravings.

• Cookies, Cakes, and Pastries: Refined flour, butter, and sugar are the primary ingredients, offering a high-calorie, low-nutrient combination.
• Chips and Crackers: Many varieties are high in unhealthy fats, including trans fats, and sodium, providing very little to benefit your body.
• Candy: Pure sugar and artificial flavors make candy a classic example of an empty calorie food.

Fast Food and Fried Favorites

Convenience often comes at a nutritional cost, and fast food is a prime example. The cooking methods and ingredients are designed for taste, not health.

• French Fries: Deep-fried in unhealthy oils and loaded with salt, fries are a significant source of empty calories.
• Pizza: While some versions can be more balanced, most fast-food or frozen pizzas are laden with refined flour crust, fatty meats, and excessive cheese.

Hidden Empty Calories in Unexpected Places

Sometimes, foods that seem healthy can be disguised sources of empty calories due to added ingredients.

• Sweetened Cereals: Many breakfast cereals are high in added sugar, effectively making them a dessert rather than a nutritious start to the day.
• Sweetened Yogurt and Full-Fat Dairy: While dairy has nutrients like calcium, full-fat versions and those with added fruit syrups can contain substantial amounts of solid fat and sugar.
• Processed Meats: Sausages, hot dogs, and bacon are high in solid fats and sodium, lacking fiber and offering little in the way of beneficial nutrients.

Comparison: Empty Calories vs. Nutrient-Dense Foods

This table illustrates simple swaps you can make to replace empty calorie items with more nutrient-rich alternatives.

Empty Calorie Food	Nutrient-Dense Swap
Soda or Sweet Tea	Water, herbal tea, or naturally flavored seltzer
French Fries	Baked sweet potato fries or roasted vegetable sticks
Cookies or Cake	Fresh fruit, such as a banana or a bowl of berries
Chips	A handful of mixed nuts, seeds, or whole-grain crackers
Store-Bought Pizza	Homemade pizza on a whole-wheat crust with plenty of vegetables
Ice Cream	Plain Greek yogurt with fresh fruit and a drizzle of honey
Sweetened Breakfast Cereal	Oatmeal with nuts and seeds, or scrambled eggs

The Health Impact of a High Empty-Calorie Diet

Consistent consumption of empty calories leads to an imbalance in your diet, with several negative health consequences.

Promotes Weight Gain and Obesity

Empty calorie foods are often calorie-dense but not satisfying. Because they are low in protein and fiber, they don't fill you up, which can lead to overeating and consuming more calories than your body needs. The excess calories are then stored as fat, contributing to weight gain.

Causes Nutritional Deficiencies

By filling up on empty calories, you leave less room for nutrient-dense foods. This can lead to a deficiency in essential vitamins, minerals, and other compounds your body needs for proper function, potentially leading to chronic health issues.

Contributes to Chronic Diseases

Diets high in added sugars and unhealthy fats are directly linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. Excessive sugar intake can cause insulin resistance and inflammation, while high saturated and trans fat intake can negatively impact heart health.

Actionable Steps to Reduce Empty Calories

Making a change is all about being mindful and making simple, sustainable swaps.

1. Read Nutrition Labels: Pay close attention to the sugar and fat content on food labels, especially the 'added sugars' line.
2. Focus on Whole Foods: Shop the perimeter of the grocery store, where fresh produce, lean proteins, and dairy are typically located. These items are less processed and have fewer hidden empty calories.
3. Drink Smarter: Replace sugary drinks with water, plain tea, or coffee. If you need flavor, infuse water with fruits like lemon or cucumber.
4. Cook at Home: Preparing your own meals gives you complete control over the ingredients, allowing you to reduce added sugars, unhealthy fats, and sodium.
5. Plan Your Snacks: Instead of reaching for processed chips or candy, have healthy, protein-rich snacks like nuts, fruit, or low-fat yogurt readily available. For more authoritative advice on healthy eating, visit the American Institute for Cancer Research's resource on nutrition: https://www.aicr.org/nutrition-facts/.

Conclusion

Understanding which food is empty calories is crucial for maintaining a healthy diet and preventing chronic disease. While it's okay to indulge occasionally, making a conscious effort to minimize your intake of sugary drinks, processed snacks, and fast food can have a profound impact on your overall health. By prioritizing whole, nutrient-dense foods and being mindful of ingredients, you can ensure your body gets the fuel it needs without the negative side effects of excess empty calories.

Frequently Asked Questions

What is the primary characteristic of empty calorie foods?

The primary characteristic of empty calorie foods is that they are high in calories from added sugars and solid fats but provide little to no vitamins, minerals, fiber, or protein.

Do empty calories cause weight gain?

Yes, excessive consumption of empty calories can lead to weight gain. These foods often don't contain fiber or protein, which promote fullness, making it easy to overeat and consume more calories than your body needs, leading to fat storage.

Are all sugary foods considered empty calories?

Not all. While refined sugar is an empty calorie source, fruits contain natural sugars alongside beneficial fiber and nutrients. The issue arises with added sugars in processed foods and drinks, which are stripped of their nutritional value.

Is alcohol an empty calorie?

Yes, alcohol is considered an empty calorie source. It contains calories (7 per gram) but provides virtually no nutrients to the body. Mixers and sugary additions can increase the empty calorie content significantly.

How can I tell if a food has empty calories?

A good way to tell is by reading the nutrition label. Look for ingredients like added sugars (including syrups and corn syrup) and solid fats. The list of ingredients is a great indicator of a food's nutritional density.

What is the difference between empty calories and nutrient-dense foods?

Nutrient-dense foods provide a high amount of nutrients relative to their calorie count, such as vegetables and fruits. Empty calorie foods, in contrast, provide a high amount of calories relative to their low nutrient content.

Can I have some empty calorie foods and still be healthy?

Yes, moderation is key. A small amount of empty calorie foods is generally acceptable within a balanced diet. The focus should be on minimizing their intake and prioritizing whole, nutrient-dense foods to meet your body's needs.