Empty calories versus nutrient-dense calories – what does that mean anyway? Think of it as 1 cup of a sugared soft drink versus 1 cup of low-fat milk. Both have about 100 calories, but the cola has zero nutrients. The milk contributes 3% of the average daily adult need for folic acid and vitamin C, 8% of thiamin, 11% of potassium, 16% of protein and vitamin A, 24% of riboflavin, and 30% of calcium! Now that is nutrient density! Nutrient density is the amount of nutrients in a food relative to the amount of calories. The higher level of nutrients and the fewer number of calories, the more nutrient dense the food is.
Soft Drinks, the Emptiest of Calories
Overweight and obesity have doubled in the United States in the last 20 years, and it is not surprising that these statistics paralleled the increase in consumption of sugared soft drinks. The results of several national self-reported food surveys have shown that many nutrient-rich foods have been replaced by sugared soft drinks and fruit drinks. In fact, in the last 20 years, sugared soft drink consumption has increased by 300%. It has been shown that for each 12 oz. sugared soft drink consumed daily, the risk of obesity is increased by 60%. Sweetened drinks are a particular problem since the empty calories are ingested in liquid form and are easily overconsumed. These calories not only replace nutrient-dense foods, but provide additional caloric load. One study reported that it was not uncommon for teenagers to get 500 to 1,000 calories per day from sugar-sweetened drinks.
Beware of High-Fructose Corn Syrup
The use of high fructose corn syrup (HFCS) in foods and beverages now represents more than 40% of the sweeteners in foods and beverages in the U.S. It is the major caloric sweetener in sugared soft drinks, fruit drinks, sports drinks, and teas. A huge array of HFCS-sweetened food products includes ketchup, yogurt, cereals, baked goods, gum, jams, and jellies. Fat-free products may contain an inordinate amount. Some research suggests that HFCS may be digested and metabolized differently in the body than sucrose, causing even more significant weight gain. Though these findings may be preliminary, HFCS is, nonetheless, a major hidden source of empty calories in many foods.
Be Sure the Juice is Juice
What about fruit juice? The word “juice” is the key. When shopping for juice, be sure that the label says “100% fruit juice with no added sugar,” and not “fruit drink.” Even 100% juice is high in natural sugars. The American Academy of Pediatrics recommends that children limit daily amounts of juice to about a cup or less a day and be encouraged to eat whole fruits instead. Most juices are enriched with vitamin C, and some are fortified with calcium. However, many nutrients, such as water-soluble vitamins, minerals, dietary fiber, and phytochemicals, are lost in the processing of juices. The skins, pulp, and seeds of whole fruits contain much of their nutritional value.
Vegetable juices are excellent choices for beverages since they are very nutrient dense (low calories and high nutritional value). Some may want to choose the low-sodium varieties. Try V8 V.Fusion for a full serving of both fruit and vegetable in an 8-ounce glass! Remember to keep vegetable and fruit juices tightly closed and return to the refrigerator immediately after every use to preserve nutrients.
Good and Bad Alternatives
Analysis of diets in children and adolescents has shown that when flavored milk, yogurt, ice cream, and pudding are chosen instead of sugar-sweetened beverages, vitamins and minerals increase and total fat, saturated fat, and total sugars decrease. Even though these dairy foods have added sugar, they contain much less than the sugared beverages that they are replacing. The American Academy of Pediatrics recommends that the sale of sweetened drinks be restricted in schools. Some schools are already replacing sweetened beverages with water, milk, and 100% juices. Weight-conscious teens should be aware of the research that links milk with weight reduction as a part of a lower-calorie diet. Choosing low-fat and fat-free milk products might also help raise the intake of calcium – and when calcium intake increases so does the intake of other important vitamins and minerals.
As stated before, the gourmet coffee drinks adults and students love can pack a fattening punch! Whether hot or iced, a large coffee combined with sugar, sugar syrups, whole milk, or whipped cream can deliver up to 600 calories, 25 grams of fat, and 100 grams of carbohydrates. Regular coffee, tea, and cocoa, however, are excellent beverage choices, calorie-wise. Coffee, cocoa, and black or green teas (even decaffeinated) contain phytochemicals that are not bound by adding milk.
Although sugared beverages are the ultimate empty-calorie food, many others are not far behind. Usually solid foods that are high in sugar are also high in fat – especially baked goods. Other junk foods may be high in fat and salt. Some may combine processed flours or starch with sugar and/or salt. The common denominator is that all are high in calories and low in nutritional value.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
