Reviewed by Dr. Ben Ng, Chief Medical Officer & Weight Loss Program Director

What Are Empty Calories?

Empty calories are foods and beverages that are calorie-dense but nutrient-poor. They often come from added sugars, fats, and refined grains, providing little in terms of vitamins, minerals, or other essential nutrients. These foods can contribute to weight gain, increased risk of chronic diseases, and poor overall health if consumed frequently.

Common Sources of Empty Calories

• Sugary Beverages: Sodas, fruit juices with added sugar, and energy drinks.
• Processed Snacks: Chips, cookies, candy, and other packaged foods.
• Fried Foods: Foods high in unhealthy fats, like French fries and fried chicken.
• Alcoholic Beverages: Alcoholic drinks with added sugars and mixers, such as cocktails and sweet wines.

Why Are Empty Calories Harmful?

1. Weight Gain: Foods high in empty calories can lead to excess calorie intake, which contributes to weight gain when not balanced with physical activity.
2. Poor Nutritional Intake: Relying on empty calories can displace more nutrient-dense foods in the diet, leading to nutrient deficiencies.
3. Increased Risk of Chronic Diseases: Consuming too many empty calories can increase the risk of conditions like heart disease, diabetes, and obesity.

How to Reduce Empty Calorie Consumption

• Choose Whole Foods: Opt for fresh fruits, vegetables, and whole grains, which provide essential nutrients.
• Drink Water or Unsweetened Beverages: Replace sugary drinks with water, herbal teas, or black coffee.
• Read Labels: Check food labels for added sugars, unhealthy fats, and refined ingredients.

Key Takeaways

Reducing empty calorie intake is crucial for maintaining a healthy weight and preventing chronic diseases. Focusing on nutrient-dense foods can improve overall health, providing essential vitamins, minerals, and fiber while helping to manage calories.

Sources

1. Singapore Ministry of Health, "Dietary Guidelines for Healthy Eating" https://www.moh.gov.sg/staying-healthy/healthy-living
2. National Institutes of Health, "The Impact of Empty Calories on Health" https://www.nih.gov/news-events/nih-research-matters/where-kids-get-their-empty-calories
3. Journal of Nutrition, "Nutrient Density and the Role of Empty Calories" https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-116