Food and drink extras that are all sugar, high carb, or a combination of carbs and fat (like french fries) contain a considerable amount of empty Calories. Extras: foods and drinks we tend to add to a meal, like fountain drinks and chips. Empty: High Calorie foods that have little to no nutritional value or satiating effects, such as fries, candy, dips, juices, chips, extra cheeses, and high fat dressings. Caloric content of these food items can be exorbitant.
What Do You Need to Do to Lose Weight?
What Is the ‘Secret’ to Losing Weight?
What Eating Habit Changes Will Help Keep the Weight Off?
The answer to all of these questions is quite obvious, we just choose to ignore it. Take a look at how many empty Calories we consume, and can potentially eliminate, in just one meal
- Fries and a Drink: Easily an additional 700 – 1,200 empty Calories per meal
- Syrups and Jellies/Jams: Easily 200 – 600 empty Calories *We look at the Calorie content on the nutrition label which is per serving, without taking into account that we consume way more than the intended serving
- Table Sugar: Addes as a sweetener, easily an addition 200 – 300 Calories per meal
- Pop (Soda):
- Breadsticks/Side of Bread:
Empty Calories? They just absolutely propel the Caloric total of a meal, but add little to no nutritional value. Mainly sugar. Furthermore, high levels of blood sugars spike insulin levels, causing our metabolism to slow down and start storing fat. #FoodComa.
But Juice is Good for You, Right?
Not necessarily. First off, most ‘juices’ are actually punch. As in the label to the left, they contain only 5% juice and a ton of added sugar. These drinks can be light, refreshing, and quite addictive
Its also worth noting that most of us pour a cup, but its not an empirical cup (8 fluid ounces). So while 90 Calories doesn’t seem all that bad, our cup may add up to about 270 Calories, and 72g of sugar!!!!. 🙁 . And then we tend to refill.
- 0 Protein
- 0 Healthy Fat
- 100% Glucose
The implications are disastrous. If the excess glucose isn’t burned off, it becomes glycogen or fat. Even worse, everything else in the meal will likely be stored as fat as well. That is the result of higher levels of blood insulin.
Good Carbs vs. Bad Carbs: Better Carbs essentially take longer to break down into simple sugar, or glucose, resulting in a lower blood glucose saturation , normalizing blood insulin levels, facilitating metabolism (catabolism) and lipolysis.
Better Carbs (Top 15)
- Plain Yogurt
- Soy Beans (Also great source of protein)
- Black Beans
- Skim Milk
- Chocolate Milk
- Whole-wheat Spaghetti
- Apples (Granny Smith)
- Pinto Beans
Glycemic Load vs. Glycemic Index:
The Glycemic Index gives an estimate of how quickly the carbohydrates are broken down to into glucose, while the Glycemic Load takes into consideration the amount of sugar a particular food has.
For example, a Snickers Bar is lower on the Glycemic Index, but because it is indeed candy, is higher on the Glycemic Load. Sweet potatoes are higher on the Glycemic Index, but contain less sugar. So, of course, a Sweet Potato would be healthier than a Snickers Bar (unless you only plan on eating half of one)