While the phrase empty calories may sound like you can just eat all you want and nothing will happen unfortunately, that’s not always the case! These aren’t foods that have zero calories. In fact, they’re usually foods that have much higher calories. Empty calories also don’t contain beneficial nutrients like protein, fiber, and healthy fats. Instead, they’re higher in processed carbs and added sugars. This also makes them easier to overeat and lead to blood sugar imbalances. Let’s dive in to find out what you need to know about empty calories.
How to Identify Empty Calories
- Many packaged foods in the grocery stores contain empty calories.
- Be sure to read labels and look for sugar and solid fats. Solid fats are fats that stay solid even at room temperature, butter is a main example of this.
- Added sugars come in the form often as syrups.
Examples of Empty Calories
- Packaged cakes, cookies & donuts
- Candies
- Sugary Drinks (sodas, energy drinks, fruit juices)
- Orange juice may seem like a good way to get in your Vitamin C, however it’s usually packed with sugar. Surprisingly similar amounts of sugar to what you’d find in a can of coca cola!
- Fast foods (pizza and french fries)
What do all of these foods usually have in common? They can usually be found in the middle aisles of the grocery store. So if you’re trying to not be as tempted by them the next time you’re grocery shopping, stick to the perimeter of the store.
Be mindful, not all empty calorie foods are created equal! While soda and energy drinks are usually filled full of just sugar, pizza on the other hand could have some beneficial ingredients. Think of a delish veggie topped pizza with protein. This isn’t the green light though to indulge in pizza every day!
How much Sugar and Fat is Recommended?
30% of our daily calories should come from fat and we should consume no more than 6-9 tsp of sugar. So what are better choices to grab instead of chips, cookies and pop?
Foods to stock up on instead of the empty calorie filled snacks:
- fruits
- vegetables
- whole grains
- lean proteins
- legumes
- dairy
Eat the Rainbow according to Healthline!
- Red & Orange – Peppers, Oranges, Raspberries, Carrots
- Yellow- Squash, peppers, spaghetti squash
- Green – spinach, kale, broccoli, zucchini
- Blue & Indigo – blueberries, blackberries, purple potatoes
- Purple – cabbage
As a reminder, there’s a time and place for all of these foods! By no means am I suggesting that you need to eliminate all of the empty calorie foods from your life. If that was the case, my Friday night pizza nights wouldn’t be the same. Instead focus on trying to eat more of the nutrient dense foods but still allow yourself those yummy foods every once and awhile. It’s like with all things, moderation is key!
