Many everyday foods and drinks contain hidden calories, often packed with added sugars and unhealthy fats. Regularly consuming these can increase your risk of weight gain, obesity, and related health problems like type 2 diabetes. Let’s break down where these calories are lurking and what you can do about it.
1. Soda: A Nutritional Void with a Calorie Punch
Soda is one of the most popular drinks worldwide, yet it provides virtually no nutritional value. Consuming soda regularly can significantly increase your calorie intake and contribute to chronic health issues such as type 2 diabetes, fatty liver disease, heart disease, and obesity. For example, an 18-ounce (532-milliliter) Coca-Cola contains 215 calories and over 50 grams (12.5 teaspoons) of added sugar. Studies consistently show that sweetened drinks like soda contribute to weight gain in both children and adults, regardless of their physical activity levels. Switching to non-caloric beverages like sparkling water with a splash of fruit juice or unsweetened sparkling tea can help reduce calorie intake.
2. Candy: Empty Calories, Big Impact
Candy is high in calories and added sugar but low in protein and fiber—a combination that makes it easy to overeat. A 62-gram pack of Skittles, for instance, contains 251 calories and 47 grams (11.75 teaspoons) of added sugar. A recent study of over 6,600 people found that higher added sugar intake was linked to a 5-pound (2.3-kilogram) increase in weight, a 0.8-inch (2.2-centimeter) expansion of the waist circumference, and a heightened risk of obesity. Replace candy with naturally sweet, fiber-rich fruit to satisfy your sweet cravings.
3. Coffee Drinks: Beyond the Caffeine
While plain coffee offers several health benefits, many popular coffee drinks – like frappuccinos and lattes – can be surprisingly high in calories and added sugar. A Starbucks Caramel Brulée Frappuccino Blended Beverage with whole milk, for example, contains 400 calories and 58 grams (14.5 teaspoons) of added sugar. Regularly consuming such drinks can lead to weight gain and related health issues, including elevated blood sugar and fatty liver disease. If you make your coffee at home, be mindful of calories and added sugar in products like coffee creamers and flavored syrups.
4. Smoothies and Protein Shakes: Proceed with Caution
Smoothies and protein shakes can be healthy choices, but many premade and made-to-order versions are laden with calories and sugar. A large Orange Julius Strawberry Banana Premium Fruit Smoothie contains 450 calories and 91 grams of sugar, with hidden additions like corn syrup and sugar syrup. To control ingredients, making your own at home using healthy additives like pea protein powder, nut butters, and frozen fruit is a better option.
5. Breakfast Pastries and Bagels: Refined Carbs & Blood Sugar Spikes
Pastries and bagels are often made with refined carbohydrates, which are low in fiber and protein. This means they quickly raise blood sugar levels and don’t promote feelings of fullness. Studies link diets high in refined carbohydrates to an increased risk of obesity, type 2 diabetes, and other health conditions. A Dunkin’ Donuts Maple Cream Stick donut, for example, contains 460 calories and 34 grams (8.5 teaspoons) of added sugar. Opting for unsweetened coffee drinks and higher-protein breakfast options like omelets, Greek yogurt parfaits, or high-protein overnight oats is a healthier way to start your day.
6. Energy Drinks: Caffeine and Hidden Calories
Many energy drinks contain a high dose of caffeine, which can cause jitters and anxiety, as well as a significant number of calories and added sugar. A 16-ounce (473-milliliter) can of Rockstar Energy Drink contains 260 calories, 63 grams (15.75 teaspoons) of added sugar, and 160 milligrams of caffeine. Limit your intake to less than 400 milligrams of caffeine per day.
7. Alcoholic Drinks: A Calorie-Dense Addition
Alcoholic beverages, including beer, wine, and cocktails, can add extra calories to your diet, potentially leading to weight gain. A study of 6,864 people found that harmful alcohol consumption was associated with obesity and that frequent binge drinkers were more likely to have a large waist circumference. Remember that excessive alcohol consumption can also harm overall health, increasing the risk of liver disease and certain cancers.
8. Fast Food: Convenience Doesn’t Equal Healthy
Fast food is affordable and convenient but often high in calories, salt, refined carbohydrates, and added sugars. A McDonald’s meal consisting of a Spicy Deluxe McCrispy, large fries, and a large Coke, for example, has 1,390 calories. While an occasional treat is fine, frequent fast-food consumption can lead to weight gain, heart disease, and other health problems.
9. Chips and Snacks: Easy to Overeat
Snacks like chips and pretzels are often low in calories per serving but easy to overeat due to their lack of protein and fiber. Ultra-processed foods like chips and cookies are linked to a greater risk of obesity. Choose healthier snack options like hummus and vegetables or cheese and fruit instead.
10. Sweeteners and Condiments: Small Additions, Big Impact
Many people regularly use sweeteners like sugar and honey and condiments like salad dressing and mayonnaise, without realizing the impact on their calorie intake. Using large amounts of sweeteners can also lead to consuming excess calories: two tablespoons of honey contain 127 calories. Be mindful of serving sizes, and choose lighter versions of dressings and condiments.
11. Frozen Yogurt: Toppings Can Add Up
Some believe frozen yogurt is healthier than ice cream due to its typically lower calorie and fat content. However, sugary toppings can quickly negate those benefits. If you choose frozen yogurt, avoid high-calorie toppings like hot fudge and brownie bites and opt for fresh berries instead.
12. Trail Mix: Portion Control is Key
Trail mix can be a good source of calories, but many people don’t realize how quickly calories can add up. A quarter-cup serving can contain around 200 calories. Pay attention to the serving size to keep your calorie intake in check and choose trail mixes with healthy ingredients, such as nuts and dried fruit.
Tips for Balanced Eating
Making dietary changes to limit foods known to contribute to health issues can help you maintain a healthy weight and reduce the risk of conditions like heart disease and diabetes. Here are a few tips:
- Choose foods high in protein and fiber to keep you full.
- Limit added sugar and salt, opting for fruits, vegetables, whole grains, fish, nuts, and yogurt instead.
- Assess hunger levels before snacking.
- Replace sugary beverages with water, herbal tea, or fruit-infused water.
- Plan your meals and snacks ahead of time.
- Consult with a doctor or registered dietitian for personalized guidance.
