The truth about living a life fueled by a diet significantly comprised of empty calories …

I’ve spoken and written about before that one of humanity’s greatest problems is that we want what we want, when we want it, regardless of whether it’s good for us or not.

That’s how many people around the world live their lives.

That’s also why so many people around the world struggle and suffer.

It’s especially true when it comes to what and how we eat. The reality is that many people try to fuel their bodies — and thus their lives — from a diet that is significantly comprised of empty calories.

To rightly comprehend that statement, let’s establish a simple definition of “empty calories.” Empty calories refer to foods and beverages that provide energy (calories) primarily from sugars or fats with little to no essential nutrients, such as vitamins, minerals, or fiber. These items contribute to calorie intake without delivering meaningful nutritional benefits. Common contributors to this issue include:

Added sugar. Many processed foods and sugary beverages in the typical American diet contribute to a high intake of added sugars, providing empty calories without essential nutrients.

Processed foods. Diets heavy in processed and convenience foods, which often contain refined grains and added fats, may lack the nutrient density needed for optimal health.

High-fat and high-calorie foods. Fast food and certain restaurant meals can be rich in empty calories, with excessive amounts of unhealthy fats and sugars.

Low fruit and vegetable intake. Insufficient consumption of fruits and vegetables, which are nutrient-dense, contributes to a diet skewed toward empty calories.

As I search through studies and reports about the impact of empty calories, the ONLY thing I’ve found that could be a benefit is that simply by eating something you have a source of energy.

Does a diet significantly laden with empty calories really matter?

Well, examine the issue for yourself — nutrition heavily dependent on empty calories can lead to various negative effects on the body, including:

Nutrient deficiency. Empty calories often come from foods high in sugars and fats, providing little to no vitamins, minerals, and other essential nutrients. This can result in deficiencies, affecting overall health and potentially leading to conditions like anemia, weakened immune function, and poor bone health.

Weight gain and obesity. Empty calories might provide energy but they lack nutrients, leaving you feeling hungry and consuming more calories overall. Consuming excess empty calories contributes to an imbalance between calorie intake and expenditure. This can lead to weight gain and an increased risk of obesity, which is associated with various health problems, including diabetes, cardiovascular diseases, and joint issues.

Energy fluctuations. Foods rich in empty calories can cause rapid spikes and crashes in blood sugar levels, leading to energy fluctuations. This can result in fatigue, irritability, cravings, difficulty concentrating, and other brain health issues.

Poor metabolic health. A diet high in empty calories, especially added sugars, is linked to insulin resistance and metabolic dysfunction. This increases the risk of type 2 diabetes and other metabolic disorders.

Increased risk of chronic diseases. Consuming a diet mainly composed of empty calories is associated with a higher risk of developing chronic diseases such as heart disease, stroke, and certain types of cancer.

Poor digestive health. Lack of fiber in many empty-calorie foods can lead to poor digestive health, contributing to issues like constipation and an increased risk of gastrointestinal problems. A diet heavily skewed to empty calories can directly affect “gut health,” which can result in mental health issues and mental illness (we’re learning more about the brain-gut connection, and nutrition plays a key part of that).

When you understand what you’re doing to your body by insisting on a diet full of empty calories, you might be motivated to make some permanent changes for your overall well-being.

Scotty