Weight Management: Empty Calories Count
What are empty calories? An unfortunate trend has occurred across the nation where many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.
Solid Fats
Solid fats are fats that are solid at room temperature. Some solid fats are found naturally in foods or are added when foods are processed by food companies. Solid fat may also be added when the food is made at home or a restaurant. Most of these solid fats are unhealthy for your body and should be limited in your everyday eating.
Examples of foods with solid fats include: butter and products made with butter (cake, cookies, and pastry), fat or marbling in meat products, shortening, whole milk products, fried foods and poultry skin.
Added Sugars
Added sugars are sugars and syrups that are added when foods or drinks are processed or prepared. As well as adding extra calories and making weight loss hard, sweetened drinks can lead to higher blood sugar and triglyceride levels.
Examples of food and drinks with added sugar include: sweetened applesauce or canned fruit, fruit snacks, sports drinks, many specialty coffee and tea flavored drinks, candy, cookies, sugar-sweetened cereals, fruit-flavored drinks and sweetened alcoholic drinks.
Research shows that these beverages don’t offer as much belly satisfaction as foods that need chewing. You may not feel hungry after drinking a calorie-laden beverage, but this feeling won’t last long. For example, a medium sized orange has about half the number of calories as a 6 ounce glass of juice, but the orange takes longer to eat and will keep you satisfied longer than the juice. The fiber in the orange will slow the time it takes your body to digest that food. Plus, eating an orange lets you enjoy texture and juiciness.
When sugar enters your body in a short amount of time, your blood sugar level rises rapidly. This increase in blood sugar stimulates the release of insulin, which may result in a quick drop in blood sugar. This blood sugar drop may lead to the quick return of hunger and the desire for more food or drink (especially sweet items) to restore the blood sugar to moderate levels.
As with most foods or beverages, the amount and how often you eat or drink them will decide their impact on your health. If sweetened drinks do not go over 8 ounces per day, their impact may be small. Unfortunately, fruit juices, soda, and other sweetened drinks are often sold in large containers – 12 to even 64 ounces. To control your intake, select the smallest container available, and be careful with the “free refills” often offered in restaurants.
Reading a Label: One teaspoon of sugar is equal to 4 grams of sugar. The recommendation from the Academy of Nutrition and Dietetics is to limit added sugar to 6 teaspoons per day for women and 9 teaspoons per day for men.
Food or Beverage |
Amount of Sugar |
Approximate Calories |
20 ounce regular soda |
17 teaspoons |
240 |
1 cup sugar sweetened cereal |
3 or more teaspoons |
120 |
8 oz "fruit" juice or drink |
4 or more teaspoons |
110 |
20 oz. Ginger ale |
9 teaspoons |
145 |
12 oz. Frappucino |
11 teaspoons |
260 (176 from sugar) |
20 oz. Sweetened latte with non-fat milk |
6 teaspoons |
210 (96 from sugar) |
1/2 cup gelatin dessert |
5 teaspoons |
96 |
½ cup pudding |
4.5 teaspoons |
80 |
Need to satisfy your sweet craving?
• Go for naturally sweet options. Enjoy the sweetness of fresh fruit or look for recipes for baked goods with refined sugar substitutes, such as apple sauce or fruit juice.
• Go for a small piece of dark chocolate. In general, the higher the percentage of cocoa, the less the sugar content. In addition, dark chocolate is a source of antioxidants and some research suggests it may help lower blood pressure and protect your heart.
• Don't drink your sugar. Sweetened coffee drinks and sodas can contain as much sugar as the dessert tray. Try no-sugar or low-sugar beverages instead.
A small amount of empty calories is okay, but most people eat far more than is healthy. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink. Eating healthy doesn't mean you can't enjoy your favorite sweets in moderation. Just watch your portion sizes and enjoy small treats.
Do you need help managing weight in relation to your other medical conditions? Would you like a program individualized to your lifestyle? Are you having difficulty knowing how to begin? Is it difficult for you to stay motivated? Then we encourage you to meet with a registered dietitian at any of our locations listed below.
Nutrition Clinic University Station
|
Nutrition Clinic UW Health West Clinic
|
Nutrition Clinic UW Health East Clinic
|
|
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 06/15/2012
Copyright © 06/15/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#399
Print Health Fact For You