What Are Empty Calories And Why Should We Avoid Them?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Calorie - this is a unit of energy that is carried by almost all foods. In addition to energy, each product has its own nutritional and biological value, which provides the physiological needs of the body for nutrients.

Therefore, their composition must contain proteins, fats, carbohydrates, dietary fiber, essential amino acids, vitamins, minerals, polyunsaturated fatty acids and other nutrients.

If the product does not contain useful substances and its calorie content is quite high, then it is generally accepted that it contains the so-called empty calories. This term is not very professional, but it is very important for drawing up a competent diet, especially during weight loss.

Empty calories are food in which there is practically nothing but energy value. Therefore, they do not give the body any nutrients that can support it, strengthen immunity, improve the body, improve the condition of the skin and hair.

After consuming such food, hunger occurs quickly, because the internal organs do not receive the necessary amount of nutrients. At the same time, excess energy from junk food is quickly deposited in fat stores.

Sources of empty calories:

The modern concept of empty calories covers various products that do not have useful properties, but are very common and used in large quantities. The list of such food products is quite extensive and includes the following names:

- Chips, french fries, fried bites and other fast food;

- Various types of pastries, filled chocolates and candies, especially lollipops, which consist of sugar, flavors and artificial colors;

- White rice, white flour cakes, biscuits, crackers and other cereals that have been fully processed;

- Sweet carbonated drinks, based on synthetic flavors and colors;

- Margarine, cooking fats, fatty sauces, mayonnaise, ketchup, semi-finished products, sausages;

- Ready-made cereals, salted nuts;

Such products give a fast but very short saturation, as simple carbohydrates are immediately converted into energy, the excess of which is deposited in the fat reserve. The body needs to be supplied with food again because it creates a feeling of hunger.

In fact, there are no complete proteins, healthy carbohydrates and fats in such food, as well as vitamins and minerals. It mainly consists of easily digestible sugars and saturated fatty acids in combination with enhancers of taste, aroma, color and other artificial additives.

Harm to the body

Empty calories harm not so much the figure as the health. Excessive intake of sugar and saturated fats adversely affects the internal organs, especially the liver and pancreas, as well as the entire digestive tract. For this reason, regular eating of junk food contributes to:

- the development of obesity, diabetes, many chronic and serious diseases;

- blocked intestines, which leads to problems in the digestive tract, frequent constipation or diarrhea;

- increase in the level of bad cholesterol, the development of cardiovascular diseases;

- violation of the digestive and metabolic processes, creating a shortage of nutrients;

Avoid empty calories

In most cases it is impossible to remove empty calories from food, but you can significantly reduce their consumption, guided by the following rules:

- to replace sweet carbonated drinks with carbonated mineral water, with additions of natural fruit juices;

- give up sugar, using a small amount of honey and dried fruits with nuts instead of pastries (you can grind them and prepare useful homemade cakes);

- make salads not with mayonnaise from the store, but with low-fat sour cream or olive oil with lemon juice;

- instead of a hamburger it is better to eat a sandwich with wholemeal bread with lettuce, cucumber and tomato, slices of low-fat cheese and yellow cheese, fish;

- refuse packaged juices in favor of fresh fruit, smoothies or fresh vegetables and fruits;

- Do not buy semi-finished or ready meals (stews, salads, meatballs, etc.), but indulge in home-cooked food.

Include more whole grains, vegetables, fruits, low-fat dairy and yogurt in your menu. Living without "delicacies" is too difficult, but once a week you are allowed to eat your favorite product with empty calories.

Scientists have proven that you are periodically required to pamper yourself, otherwise a breakdown may occur. Therefore, limiting empty calories in food, you cannot completely abandon pleasures. Measure is needed in everything, even in the fight for good health and slim figure.