All the food we eat provides us with energy in the form of calories.
Empty calories are all foods that provide only calories (in fat and / or sugar) and little or no nutritional value.
Empty calories are found in processed industrial products but also in fast food . There are also crisps, cakes, pastries, alcoholic drinks, sodas ...
These foods can be eaten (if you like them) but be aware that they are not adapted to our needs. If you are a fan of these types of foods, try to replace them with foods of greater nutritional value, sources of protein, fat and carbohydrates.
These processed industrial foods have serious health consequences: they can lead to obesity, diabetes, cancer, cardiovascular disease, etc.
My advice if you want to avoid this type of food:
Just look at the 3 food families: carbohydrates, fats and proteins.
For carbohydrates: consume complex plant products (the least processed) such as legumes, brown rice, whole wheat pasta, whole wheat bread. Avoid refined sugars.
For lipids: Choose good fats (polyunsaturated fatty acids) and limit bad fats (saturated and trans fatty acids).
For protein: Eat protein from both plant and animal sources.
Why limit refined sugar?
Sugar is enemy number 1 for many people. It is high in empty calories and contains no other nutrients.
Do not completely eliminate its consumption (because the glucose which comes from sugar is necessary for the body) but limit it .
Excessive consumption of sugar can lead to dental caries, recurrent fatigue, promotes obesity, diabetes, cardiovascular disease ...
We can even compare taking sugar to taking drugs: some people can become addicted.
Ideally, it is recommended to consume 10% of your total calorie intake.