We all love to eat a little snack, have a drink. The pastry we eat during afternoon tea, the packet of chips we eat while watching a movie, the bottle of soda we drink when we get together with friends... these have become a part of our lives. But have you ever thought about the nutrition that these foods and drinks provide to our bodies? Most of the time, these foods and drinks contain no nutritional value, just calories. Today, let's talk about these "empty calories" or "Empty Calories".
Simply put, what are these 'empty calories'?
The word "empty" means "nothing." "Empty calories" are the same thing. While these foods provide your body with calories (i.e. energy), they provide virtually nothing else that is essential for health. Specifically, they contain no nutrients, such as vitamins, minerals, fiber, or phytochemicals.
Simply put, these are like an empty box with beautiful colors but nothing inside. They only provide energy to the body, but nothing in the way of nutrition.
There are two main culprits that add these empty calories to our diet:
1. Anything with a lot of sugar or other sweeteners.
2. Anything that contains excessive fat and oil.
Let's look at these two culprits separately.
Culprit #1: Too much sugar and sweeteners
We all know that the amount of sugar in the foods we eat and drink is much higher than it used to be. In particular, these unnecessary sugar calories are added to our bodies from the drinks we drink, rather than the food we eat. Imagine how much sugar you add to your body from just one sweet drink a day.
Research has even found that we unknowingly consume a large number of extra calories a day from sugar. These extra calories add up to a large amount over a month. This is often the main reason for weight gain.
Let's see what these sugar bombs are.
| Food/drink type | Let's learn about hidden sugars. |
|---|---|
| Soda and other sweetened drinks | These are the main culprits. Store-bought fruit drinks, lemonade, and sports drinks are loaded with sugar. A typical bottle of soda can contain about 8-10 teaspoons of sugar. |
| Fancy coffee and tea drinks | The iced coffee, milkshakes, and faloodas we drink from shops are full of sugar. Although they are very tasty, they are very high in calories. |
| Cakes, pastries and biscuits | Many of our "short eats" fall into this category. A store-bought muffin, a pastry, or a cream bun has more sugar than you might think. These are also empty calories. |
| Sweetened breakfast cereals | If you look at the label of flavored oatmeal packets and cornflakes that are often given to children, you will understand the amount of sugar. Often, the second ingredient may be "sugar". |
| Sauces and syrups (Condiments) | Condiments like ketchup, chili sauce, and pancake syrup also contain a lot of hidden sugar. A small amount is fine, but adding a lot of it can add up to a lot of calories. |
Culprit #2: Too much fat and oil
The second culprit is excess fat and oil. While some oils (such as those containing good fatty acids like omega-3) are good for the body, most of the time the foods we eat contain unhealthy fats. Especially the bad fats called saturated fats and trans fats .
Most importantly, a gram of fat contains more than twice as many calories as a gram of carbohydrate (starch) or protein.
- 1 gram of fat = about 9 calories
- 1 gram of protein or carbohydrate = about 4 calories
Do you understand? That means that as soon as a little more oil is added, the calorie count in the food skyrockets. The best example of this is fast food. Let's look at some empty calorie foods that are high in fat.
| Food type | Be careful of excess fat. |
|---|---|
| Fast Food | This includes French fries, chicken strips, deep-fried items, kottu, fried rice, etc. The amount of oil used to make these items is high. Also, the sauces added are high in fat. |
| Mayonnaise | Mayonnaise is actually made from oil and egg yolks. Therefore, it is very high in calories and fat. Two tablespoons of mayonnaise on a sandwich or salad will add a lot of calories to your diet. |
| Chips and microwave popcorn | Potatoes and corn are nutritious foods, but when they are coated in oil and salted, they become a lot of empty calories. Especially a packet of chips from the store is high in fat and calories. |
| Crackers | Many crackers are made with white flour and partially hydrogenated fats, which provide very little nutritional value to the body. |
| Frozen Snacks | Instant meals like pizza, rolls, sausages, and parathas found in the supermarket freezer are often high in fat and empty calories. |
So what do we do?
Now you might be thinking, "Oh, so I can't eat any of these things I love?" No, it's not. The important thing here is "quantity and frequency" (moderation).
You don't have to completely eliminate these empty calorie foods from your life. But, don't make them your main meal. It's okay to eat a small amount every now and then . But if you eat them as a daily habit, it will add unnecessary calories to your body, lead to weight gain, and pave the way for diseases like diabetes and high cholesterol.
The best thing to do is to choose foods that are rich in nutrients, rather than empty calories. For example,
- Instead of a sweet drink, drink water, water, or unsweetened fruit juice.
- Instead of a packet of chips, eat something like peanuts, peas, or a vegetable salad.
- Eat fresh fruit instead of a pastry.
Small changes like these can make a big difference to your health. If you want to learn more about managing your weight or eating a healthy diet, it's important to consult your doctor or a nutritionist .
Take-Home Message
- 'Empty calories' refer to foods that only provide energy (calories) to the body and do not provide any nutrients such as vitamins and minerals.
- The main sources of empty calories are foods and drinks high in sugar and high in fat/oil.
- Soda, sweet drinks, cakes, biscuits, fast food, and deep-fried foods are the best examples of this.
- Rather than completely cutting out these foods, it is more important to limit the amount and frequency of their consumption (moderation).
- Always try to choose nutritious foods (fruits, vegetables, clean water) instead of empty calories.
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