Not so many years ago, counting calories in food was a common approach in nutritionist consultations. It was believed that it could help create healthy menus and promote weight loss, but over time it has been observed that it is a strategy that is as outdated as it is ineffective.
It is more interesting for the patient to know which products are rich in empty calories, a term that is widely used, but not always understood. “They are calories that provide energy, but few or no nutrients. Or in other words, they do not nourish,” clarifies the doctor and nutritionist, Magda Carlas.
These calories do not provide fiber, minerals or vitamins, and it is recommended to reduce their presence in the diet, because in high doses they can cause overweight and/or malnutrition, as well as cardiovascular diseases. “They are found in soft drinks, juices, pastries, snacks, sweets and alcohol,” says dietician-nutritionist Silvia Romero, who warns that these foods, which are usually ultra-processed, also have a high content of fats, sugars and salt.
The general recommendation is that they do not account for more than 20% of the total calories in the diet, although it depends on several factors, such as age or physical activity. “If we consume these types of products very sporadically we have nothing to worry about. But yes, we must take into account the quantity and the person who takes them,” says Carlas.
In this sense, some ways to ensure that our intake of empty calories is low is to replace soft drinks with water – which should be our drink of choice, says Romero -, in addition to limiting the consumption of ultra-processed foods.
Experts agree that the vast majority of foods in the diet should be fresh or lightly processed, such as legumes, fruits, vegetables, eggs, meats and fish. And if they are seasonal, much better.
At this time of year, sweet potato is one of the ingredients that can be interesting to add to the weekly menu. “This tuber can replace the potato and help us create more varied dishes. In addition, it provides more vitamins,” says Carlas.
Grapes, which are usually discarded for being rich in sugars, are, according to this expert, another very interesting option due to their antioxidant power, as are chestnuts, “which are phenomenal in soups and purees.” More examples of autumn products are pumpkin, eggplant, citrus fruits, persimmon, or pomegranate.
It should also be clear that a food rich in empty calories is not the same as a caloric food. For example, 100 ml of extra virgin olive oil is equivalent to about 900 calories, but that does not mean that we should reduce its consumption. “Nuts and avocado are also very caloric, but they are very healthy ingredients,” insists Romero.
Likewise, just because a product is low in calories does not mean it is healthy. Carlas gives rice pancakes as an example. “It is a light product, but also a processed one that is poor in nutrients.” The same thing happens with light soft drinks or sugar-free pastries. “They are unhealthy foods. And, in addition, they contain sweeteners that are not safe for health either.”
Discarding high-calorie foods from the diet, therefore, is not always recommended. “If we feel well and have a stable weight, we have nothing to worry about. Having some basic notions of nutrition and using common sense is more than enough,” concludes Carlas.
