Energy-dense, or calorie-dense, foods provide more calories per unit of measurement than other foods. These foods do not necessarily fill you up more, but the same amount of these foods packs a larger calorie punch than the same amount of other foods. Remember, however, that the body will store excess calories as fat, which can lead to weight gain.
Weight Gain
The main reason to avoid calorie-dense foods remains the prospect of weight gain. You will only lose weight if you create a calorie deficit, which means to burn more calories than you consume every day. If you consume foods with high caloric values, you will have to burn a higher number of calories each day just to remain the same weight.
High in Sodium
Processed foods remain some of the most energy-dense foods you can purchase, and these foods come with a high sodium content. Reducing your daily intake of sodium to less than 2,300 mg per day can decrease your chance of suffering from high blood pressure. Processed foods add a great deal of unneeded sodium to your diet without providing any health benefits.
High in Sugar
Sugar is a common ingredient in many energy-dense foods, such as baked goods, but does not provide many nutrients for the body. Whenever you see a product with added sugar within the first few ingredients, it means the food will likely contain a high energy density. The body will store sugar as fat unless you burn the calories off.
Fat
Many fatty foods are calorie-dense, and you should keep on eye on these fat values because of the health issues they can cause. If the food you consume contains high amounts of trans fats, saturated fats and cholesterol, you will stand a much greater chance of getting heart disease. You can find calorie-dense foods that do not contain these fats, but the majority of energy-dense foods remains high in fat.
Vitamins and Minerals
Because eating calorie-dense foods means you will have to eat less to meet your daily caloric guidelines, you will likely miss out on some valuable vitamins and minerals. Choosing lower-calorie foods lets you eat more throughout the day, which gives you a better chance of getting all of the nutrients you need through your meal plan. Your body needs these nutrients to function properly and remain healthy, but eating energy-dense foods can interfere with these efforts.
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