What are empty calories and what their risks

There are foods that provide a lot of energy and we believe they are good for the body, but it turns out some drinks or meals lack the necessary nutrients that our body needs. 

Called "empty calories" usually contain high amounts of simple sugars and  saturated fats (unhealthy lipids) . The combination of both compounds leads to suffering from cardiovascular problems and chronic diseases, such as obesity and diabetes.

Foods that contain this type of calories stimulate appetite , hence the right to replace healthy food for energy we generate more heat rise. Young people between 12 and 18 can consume between 8 and 20% of empty calories in the day. But today consumption is alarming, since around 40%.By consuming foods low in nutrients the body tends to replace them with more caloric foods. Ie, lack of nutrients increases twice calorie intake.

What are foods that contain empty calories?

Here are the main foods we usually consume without knowing the consequences of abuse:

* Soft. There are many circulating on the adverse effects of soft information. A bottle of 250 ml has 25g of sugar, that is, the content of ... About two envelopes and a half! According to studies from Yale University, "the probability of a child becoming obese increases by 60% for each can of soda consumed per day", and the data raise concern. Although there are soft light low amount of sugar it is advisable to consume as little as possible. In this way, we reduce the likelihood of diseases such as diabetes.

* Fried. Fried foods are another enemy of health, incorporating a lot of fat.One option for preparations necessarily feel to go through the pan is very hot oil use and drain food with paper towels.

* Juices packaged. Needless to say: it is always better to take a natural juice to one packaging. The packaged and processed fruit loses fiber and nutrients, and large amounts of sugar are used to preserve them. It is also recommended reducing consumption of fruits in syrup. A peach in syrup has almost twice sugar fresh one.

* Sports drinks. As packaged juices, sports drinks based on water, sugars and minerals are high in sugar and yet insufficient minerals, essential in sports.

* Alcoholic beverages. that excessive consumption causes hypoglycemia, is known fatty liver and other diseases. And it is that alcohol provides 7 kcal / g which are not usable by the body. A glass of wine, for example, gives us a 85-100 kcal. They should be eaten in moderation, as they decrease the absorption of nutrients that provide food.

* They join the list cookies, snacks, candy, cookies, sugary cereals and ice cream . Some of these foods are high in saturated fats and / or trans fats and high amount of sodium, so it is recommended to consume these treats in moderation.

Some advices

The ideal is to eat a balanced diet, but there are other strategies to eliminate empty calories:

* Control your sugar intake. The greatest risk of consuming empty calories is adding more sugar to foods voluntarily or because they are included in processed foods like candy.

* Drinking alcohol on special occasions, not often or in large amounts.

*  Check the labels of foods processed to see the percentage of nutrients according to the recommended daily intake. If a food has a daily value of 5% or less are considered to have a low nutrient content.

* In some foods, such as fruit or milk sugars are rapidly absorbed too fast in water, minerals, fiber, vitamins and proteins, so their intake may be warranted.