Empty calories: Difference between revisions

Latest revision as of 11:33, 15 February 2025

Empty Calories[edit]

Sugar cubes are a common source of empty calories.

Empty calories refer to foods and beverages that provide energy primarily in the form of added sugars and solid fats, but contain little to no nutritional value in terms of vitamins, minerals, fiber, or protein. These calories contribute to energy intake without offering the essential nutrients needed for maintaining health.

Sources of Empty Calories[edit]

Common sources of empty calories include:

Sugary drinks: Beverages such as sodas, energy drinks, and sweetened teas are high in added sugars.
Confectioneries: Candies, chocolates, and other sweets often contain high amounts of sugar and fat.
Baked goods: Items like cakes, cookies, and pastries are typically made with refined flour, sugar, and fats.
Fast food: Many fast food items are high in solid fats and added sugars.
Alcoholic beverages: Alcohol provides calories without essential nutrients.

Health Implications[edit]

Consuming a diet high in empty calories can lead to several health issues, including:

Weight gain: Excessive intake of empty calories can contribute to obesity.
Nutrient deficiencies: Relying on foods with empty calories can lead to a lack of essential nutrients.
Chronic diseases: Diets high in empty calories are associated with an increased risk of cardiovascular disease, type 2 diabetes, and dental caries.

Reducing Empty Calorie Intake[edit]

To reduce the intake of empty calories, consider the following strategies:

Choose whole foods: Opt for fruits, vegetables, whole grains, and lean proteins.
Limit sugary drinks: Replace sodas and sweetened beverages with water, herbal teas, or unsweetened drinks.
Read labels: Check food labels for added sugars and solid fats.
Cook at home: Preparing meals at home allows for better control over ingredients and portion sizes.

Related Pages[edit]

@@ Line 1: / Line 1: @@
-'''Empty calories''' refer to the calories that come from foods or drinks that have little or no nutritional value. These calories are often found in [[sugar]]-sweetened drinks, desserts, and processed foods. Consuming too many empty calories can lead to [[weight gain]] and other health problems.
+== Empty Calories ==
-== Overview ==
+[[File:AcucarCubosDSC6111.jpg|thumb|right|Sugar cubes are a common source of empty calories.]]
-Empty calories are those that provide energy but little to no nutritional value. The term "empty calories" is often used to describe foods and drinks that are high in added sugars or solid fats, such as soda, candy, cookies, and more. While these foods and drinks may provide energy, they are not good sources of the nutrients your body needs to stay healthy.
+Empty calories refer to foods and beverages that provide energy primarily in the form of added sugars and solid fats, but contain little to no nutritional value in terms of vitamins, minerals, fiber, or protein. These calories contribute to energy intake without offering the essential nutrients needed for maintaining health.
 == Sources of Empty Calories ==
-The main sources of empty calories are [[sugar]]s and solid fats. Sugars can be naturally occurring or added. Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.
+Common sources of empty calories include:
-Solid fats are fats that are solid at room temperature, like [[butter]] and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common foods that contain solid fats include pizza, ice cream, cheese, sausages, and fatty meats.
+* '''Sugary drinks''': Beverages such as sodas, energy drinks, and sweetened teas are high in added sugars.
+* '''Confectioneries''': Candies, chocolates, and other sweets often contain high amounts of sugar and fat.
+* '''Baked goods''': Items like cakes, cookies, and pastries are typically made with refined flour, sugar, and fats.
+* '''Fast food''': Many fast food items are high in solid fats and added sugars.
+* '''Alcoholic beverages''': Alcohol provides calories without essential nutrients.
-== Health Risks ==
+== Health Implications ==
-Consuming too many empty calories can lead to [[obesity]], [[heart disease]], and [[type 2 diabetes]]. This is because foods and drinks that are high in empty calories tend to also be high in [[saturated fat]], [[trans fat]], and added sugars. These can raise your blood cholesterol levels, increase your risk of heart disease, and cause weight gain.
+Consuming a diet high in empty calories can lead to several health issues, including:
-== Reducing Empty Calories ==
+* '''Weight gain''': Excessive intake of empty calories can contribute to obesity.
+* '''Nutrient deficiencies''': Relying on foods with empty calories can lead to a lack of essential nutrients.
+* '''Chronic diseases''': Diets high in empty calories are associated with an increased risk of [[cardiovascular disease]], [[type 2 diabetes]], and [[dental caries]].
-To reduce the amount of empty calories you consume, try to limit foods and drinks that are high in added sugars and solid fats. Instead, choose foods that are low in added sugars and solid fats, and high in fiber, protein, and other nutrients. This can include fruits, vegetables, whole grains, lean meats, and low-fat dairy products.
+== Reducing Empty Calorie Intake ==
-== See Also ==
+To reduce the intake of empty calories, consider the following strategies:
+* '''Choose whole foods''': Opt for fruits, vegetables, whole grains, and lean proteins.
+* '''Limit sugary drinks''': Replace sodas and sweetened beverages with water, herbal teas, or unsweetened drinks.
+* '''Read labels''': Check food labels for added sugars and solid fats.
+* '''Cook at home''': Preparing meals at home allows for better control over ingredients and portion sizes.
+== Related Pages ==
 * [[Nutrition]]
-* [[Diet and Weight Loss]]
+* [[Dietary guidelines]]
-* [[Healthy Eating]]
 * [[Obesity]]
-* [[Heart Disease]]
+* [[Healthy eating]]
-* [[Type 2 Diabetes]]
-[[Category:Health]]
 [[Category:Nutrition]]
-[[Category:Diet and Weight Loss]]
-[[Category:Healthy Eating]]
-[[Category:Obesity]]
-[[Category:Heart Disease]]
-[[Category:Type 2 Diabetes]]
-{{stub}}
-{{dictionary-stub1}}