Empty calories, i.e. junk foods, are those oh-so-tempting instant gratification treats that leave your body longing for the nutrients it needs to perform the millions of miracles that take place in our bodies moment to moment!
A quick Google search will tell you that it’s anything high in calories, low in nutrients, and often loaded with sugar, salt, and unhealthy fats.
But, to truly understand the essence of junk food, you have to experience the magical combination of crispy, salty, and savory flavors that somehow make everything else in the world fade away.
It’s that guilty pleasure that we all indulge in from time to time, despite knowing the consequences.
So, whether you’re a lover or a hater of junk food, one thing is certain – these empty calories are always going to be a part of our lives in some way or another.
Empty calories explained
Empty calories can be thought of as the tricksters of the food world.
They sneak into your diet disguised as delicious treats like sugary drinks and salty snacks, but in reality, they don’t offer any nutritional value.
It’s like going to a fancy party expecting to be wowed by the finest hors d’oeuvres, only to realize they’re all just made of air.
Sure, empty calories may give you a temporary boost of energy, but they offer little else in return.
So, if you’re looking to truly nourish your body, it’s best to steer clear of these sneaky snacks and instead opt for wholesome, nutrient-dense foods that will actually leave you feeling satisfied and nourished.
Simply put, empty calories come from foods with little or no nutritional value. And… because they contain high amounts of added sugars and unhealthy fats, they leave you feeling hungry and unsatisfied.
While indulging in these foods every once in a while is okay, it is important to limit your intake to maintain a healthy and balanced diet. Consuming too many empty calories can lead to a variety of unhealthy results later in life that most of us would wish we avoided.
Common foods with empty calories
Candy, soft drinks, and processed snacks are some of the most common sources of empty calories in our diets.
- Candy is often loaded with sugar—this sugar can cause cavities and other dental problems when consumed too frequently.
- Soft drinks typically contain large amounts of added sugars that can lead to weight gain and increased risk of type 2 diabetes.
- Processed snacks like chips and pretzels generally provide little nutritional value while being high in sodium and unhealthy saturated fats.
Health risks associated with consuming too many empty calories
Empty calories are a major contributor to obesity, and they can also contribute to other health issues such as
- diabetes
- high cholesterol
- heart disease
- tooth decay
For individuals hoping to lose weight or maintain a healthy lifestyle, avoiding empty calories is essential.
It is true that indulging in empty calorie foods such as candy, soft drinks, and processed snacks every once in a while can be a pleasant treat.
However, it is important to limit your intake of these foods in order to maintain a healthy and balanced diet. Consuming too many empty calories can lead to those unhealthy results.
1. Diabetes:
It would be so nice to enjoy the foods we love without worrying about the consequences. Unfortunately, eating too many junk foods or consuming empty calories can lead to serious health problems down the line, including diabetes.
Think of it this way: just like you want to succeed in life, your body needs healthy foods to function properly.
Junk foods and empty calories may taste great in the moment, but they ultimately contribute very little to your body’s overall health.
By making smarter choices and swapping out those sugary treats for more nutritious options, you can help protect yourself against the risk of diabetes and other health issues.
2. High Cholesterol:
Do you ever find yourself reaching for a bag of chips or a candy bar when you need a quick snack? While these treats may satisfy your hunger in the moment, they could be harming your health in the long run.
Junk foods like these are often high in empty calories, which means they provide little to no nutritional value while packing a significant caloric punch.
Over time, consuming too many of these empty calories can result in high cholesterol levels.
This is a concern for people of all ages, as high cholesterol can contribute to serious health conditions like heart disease.
3. Heart Disease:
Maintaining a healthy lifestyle can seem hard for anyone, especially for those of us who are still exploring our food choices. However, it’s important to be mindful of the foods we consume have consequences.
For instance, heart disease, which can be caused by a diet high in saturated fats and added sugars found in many junk foods, can be a serious threat to your health.
Although it may seem like a disease that only targets “older people,” heart disease can affect seemingly healthy younger people, too. Just because you seem healthy now, it doesn’t guarantee immunity against heart disease.
So, it’s important to choose a healthy diet and maintain an active lifestyle to keep your heart beating strong and healthy for years to come.
4. Tooth Decay:
Most of us have a sweet tooth and love indulging in junk food, but unwanted consequences can be damaging to your teeth, as well.
Junk foods and empty calories are high in sugar, which create a breeding ground for harmful bacteria in your mouth. These bacteria feed off sugar and produce an acid that eats away at the enamel on your teeth, eventually leading to tooth decay and cavities.
So, if you want to maintain that pearly white smile, it’s important to limit your intake of sugary treats and make healthier choices.
Your teeth will thank you in the long run!
Tips for reducing the amount of empty calories in your diet
Making small changes in your diet can help reduce the amount of empty calories you consume each day.
To reduce your intake of empty calories, aim to replace high-calorie snacks with more nutritious options such as fresh fruit and vegetables, nuts, yogurt, or whole grain crackers.
Eating more fruits and vegetables instead of snacking on processed foods can help you meet your daily needs for vitamins and minerals while cutting down on calorie intake.
Instead of drinking soda or sugary juices, try adding slices of fresh fruit to plain water for natural flavor without any added sugars or artificial sweeteners.
When eating out or ordering takeout, opt for healthier options such as salads with grilled proteins or vegetable-based dishes rather than fried entrees laden with fat and salt.
When grocery shopping, be sure to check the nutrition labels of food items you’re considering purchasing. Foods that are high in sugar, saturated fat, and sodium should be avoided.
Benefits of eating a balanced, nutritious diet
The benefits of a nutritious diet include improved energy levels, better concentration, and a stronger immune system. Eating well is an investment in your well-being that pays big dividends!
Eating a balanced diet full of nutrient-dense foods can help promote overall health while providing essential vitamins and minerals your body needs.
Incorporate a variety of fruits and vegetables into your diet, opt for lean proteins like fish and chicken, and include healthy fats like avocados and olive oil to provide energy without the negative effects of empty calories.
By being mindful of what you’re eating and opting for healthful options, you can reduce your intake of empty calories while still enjoying the food you eat.
In addition to better food choices, engaging in regular physical activity is also important for overall health. Aim to get at least 30 minutes of moderate exercise each day; this could mean walking or jogging around the neighborhood, swimming laps in a pool, or even taking an online yoga class from home.
Exercise helps burn excess calories while boosting energy levels throughout the day!
Regular exercise also strengthens your muscles and bones which can help prevent chronic diseases such as heart disease and type 2 diabetes.
Mindful Decisions
Making mindful decisions about what we eat and how much we move will not only benefit our bodies but also our minds.
A nutritious diet full of whole grains, lean proteins, healthy fats, fruits, veggies, and staying active all contribute towards feeling happier and healthier overall!
So next time you’re reaching for those empty calorie snacks or beverages—stop and think about how it might affect your body.