In human nutrition, the term empty calories applies to foods and beverages consisting mainly of or solely sugar, fat or oil, or alcoholic beverages. Examples are carbonated soft drinks. It supplies food energy but little or no other nutrients in the way of vitamins, minerals, proteins, fiber, or essential fatty acids. Fat contributes nine calories per gram, seven calorie ethanol, four calories sugar. The US Department of Agriculture (USDA) suggests, "A small number of empty calories is okay, but most people eat far more than healthy ones." This phrase comes from a low nutrient density, which is the proportion of nutrients in food relative to its energy content.
The error in considering energy food as a sufficient nutrient was first demonstrated scientifically by FranÃÆ'§ois Magendie by experimentation on dogs and described in his book Pré cà © cà © licement de Physiologie . He points out that only sugar, or only olive oil, or butter, each of which causes the death of test animals within 30 to 40 days.
Video Empty calorie
Example
The following foods are often considered to contain empty calories and can lead to weight gain:
- Sugar: cookies, biscuits, sweets, candies, soft drinks, fruit-sweetened beverages, and other foods that mostly contain sugar (including high fructose corn syrup).
- Fat: margarine, butter, and other fats and oils. (Although some consumption of certain fatty acids is very important for health, since they can not be synthesized.)
- Alcohol: beer, wine, liquor and other alcoholic beverages. Although moderate amounts can lead to weight gain, chronic consumption of large amounts of alcohol can lead to weight loss because alcoholic liver disease is characterized by an increase in metabolic rate and impaired muscle protein synthesis, resulting in sarcopenia.
Maps Empty calorie
Impact on other nutrients
The 'empty calorie' argument is that a diet high in added sugar will reduce the consumption of foods containing essential nutrients. One review reported that for increased consumption of added sugars, the nutrients most at risk for vitamin E, A, C, and magnesium deficiencies. For this, less nutritional intake with each 5% increase in the additional sugar intake.
High-alcohol diet can have the same effect. According to one review, "micronutrient deficiency occurs in patients with ALD (alcoholic liver disease) because most of the calories derived from alcohol deficiency of minerals and vitamins.Special emphasis is required for zinc, vitamin D, thiamine, folate, cyanocobalamin, and selenium. People with ALD also show sarcopenia - muscle wasting - but it is unclear whether this is due to chronic low protein intake or disease, which is known to inhibit muscle protein synthesis.
Allowed intake without affecting health
Food energy intake should be balanced with proper weight-keeping activities. People who are inactive and those who eat less to lose weight may suffer from malnutrition if they eat foods that supply empty calories but not enough nutrients. Conversely, people who engage in heavy physical activity need more food energy as fuel, and thus can have more nutrient-rich, poorly essential nutrients. Dieticians and other health care professionals prevent malnutrition by designing a meal program and recommending dietary modifications to suit the patient's needs.
USDA suggests the following empty calorie consumption levels as the upper limit for moderate exercise individuals, defined as 30 minutes or less each day.
See also
- Food junk
References
External links
- "Adequate Nutrition In Caloric Needs". Dietary Guidelines for America 2005 . Retrieved 2006-05-09 .
- "Nutrient-dense food vs. empty-calorie foods". Calorie Counter . Retrieved 2006-05-09 .
Source of the article : Wikipedia
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