Have you ever felt this way? When you feel a little hungry, you grab a snack from the store, a packet of biscuits, or a sweet drink, and you feel full for the time being. But after a while, you get hungry again, and your body feels tired. You feel like you haven't received any nutrition or benefits from eating something delicious. Those kinds of foods and drinks contain what we're going to talk about.
What are these 'empty calories'?
Simply put, every food we eat provides our body with energy. This unit of energy is called a "calorie." Just as a car needs gasoline to run, our bodies need energy, or calories, to perform daily tasks, to breathe, to think, to walk, to do all of this.
But here's something important to understand. Some foods, along with their calories, also provide many nutrients that our bodies need, such as vitamins, minerals, protein, and fiber . For example, you can eat things like avocados, skim milk, nuts, fruits, and vegetables. We call these "nutritious foods."
But, on the other hand, there are some foods that only contain calories and no nutritional value. These foods mainly contain added sugar and solid fats like butter. That's what we call 'Empty Calories' . These are, as the name suggests, "empty". That means they only give you energy and don't provide any other nutrients your body needs.
Imagine, what these empty calories do to your body is like running your car on gas without adding essentials like engine oil and coolant. The car will run for a short distance, but can you imagine the damage it does to the engine? That's how it is.
Why are these empty calories not good for our health?
Getting used to a diet high in empty calories can have many negative effects on your health.
1. Unnecessary weight gain
When the body cannot use the energy from empty calories, that extra energy is stored in the body as fat. This is the main cause of obesity. We eat more of these foods because they taste good, but because they are not nutritious, we get hungry quickly, so we eat more. It's like a vicious circle.
2. Irregular blood sugar levels
When we eat foods high in empty calories, our blood sugar levels spike. Then, to control it, our body releases a lot of the hormone insulin. Then, our blood sugar levels plummet. This is called a 'blood sugar roller coaster'. When your blood sugar levels plummet like this, you feel tired, lethargic, and hungry again, especially for sweets. In the long run, this increases your risk of developing Type 2 Diabetes .
3. Increased risk for chronic diseases
Excess fat and sugar increase inflammation in the body. This chronic inflammation can open the door to heart disease, some types of cancer, and many other serious illnesses.
| Nutrient-Dense Foods | Foods High in Empty Calories |
|---|---|
| Fresh fruits and vegetables | Sugary drinks (soda) and cordials |
| Whole grains like buckwheat, oats, and brown rice | Cakes, donuts, sweet biscuits |
| Nuts (cashews, peanuts, almonds) and seeds | Potato Chips, and similar canned 'Snacks' |
| Proteins like fish, chicken, eggs, and lentils | 'Short-Eats' (Patties, Rolls, Samosas) |
| Curd, yogurt, milk | Toffee, chocolate and other sweet treats |
How do we become addicted to these foods?
You might be thinking, "Why can't I stop eating these things even though I know they're bad?" There's a reason for that.
These foods, especially those high in sugar, salt, and fat (e.g., potato chips, cheese-filled foods), stimulate the reward center in our brain. When we eat these foods, chemicals like dopamine are released from the brain. These make us feel temporarily happy and well.
Over time, our brains become conditioned to crave the same pleasure over and over again. As a result, we become addicted to these foods. Gradually, we need to eat more and more to get that pleasure. This is a process similar to drug addiction.
So if you feel like eating a sweet, 'junk' food, it's not your fault. It's just that those foods are manufactured in a way that makes us addicted to them.
So what do we do about this?
It's not practical to stop these things completely, but we can make small changes.
- Be aware: First, be aware of what you're eating. Ask yourself, "Am I eating this because I'm really hungry? Or am I craving it? Isn't there a better option?"
- Choose alternatives: Instead of a sugary drink, have a glass of water or a watermelon. Instead of a packet of biscuits, eat a banana or some peanuts. Small changes can make a big difference.
- Home-cooked food: Eat as much home-cooked food as possible. This will help you control the amount of added sugar, salt, and oil.
- Seek medical advice: If you have concerns about your weight, diet, or conditions like diabetes, don't just assume, talk to your family doctor or a qualified medical professional. He or she can help you develop a diet and lifestyle plan that works best for you.
Empty calories are a silent enemy that is destroying our health. Being aware of them and starting small, positive changes today will be the best investment you can make for a healthy future.
Take-Home Message
- 'Empty calories' refer to foods that are high in sugar and fat, but lack any nutrients like vitamins and protein.
- Eating these frequently can cause serious health problems such as weight gain, diabetes, and heart disease.
- Sweet drinks, cakes, biscuits, 'snack-eats' and 'junk food' are prime examples of empty calories.
- Because these foods stimulate the pleasure center of the brain, they have the potential to be addictive.
- Choose nutritious foods such as fresh fruits, vegetables, and whole grains as much as possible. If you have any concerns about your diet, always consult your doctor.
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