Why there is no such thing as “empty calories.”
Recently I saw someone on Instagram describe oats as “empty calories” using fear mongering techniques to scare users into downloading their free e-book. It honestly left me feeling dismayed and horrified by the nutrition misinformation that is so easily spread and believed online. Let me tell you loud and clear, as a qualified naturopath (someone who has tertiary education in nutritional medicine), that there is no such thing as “empty calories.” In fact, it’s an oxymoron - a figure of speech that links two contraindicatory terms together.
Calories are a unit of measure for the energy in our food. Therefore, unless a food is literally zero calories - in which I would ask you is it really even food? - that food will be providing you with some level of nourishment. And let’s remember, nourishment does not have to be just physical. We also eat to receive social, emotional and psychological nourishment as well. Whether it’s your favourite comfort meal, eating out with friends or a nostalgic snack item - food is a big and multi-faceted part of the human experience. We’re not robots to be optimised, we are living, breathing creatures, designed to enjoy life with all our senses. The smell of fresh baked bread, the sound of a crunchy chip, the sight of a glossy sauce, the feel of a creamy dessert coating your tongue, the taste of sweet, sour, spicy, bitter foods… the list goes on! Food is fuel - yes. But food is also soul medicine, it is pleasure, it is connection, it is creation and art. Let’s avoid thinking in such black and white terms and focus on eating for balance, joy and vitality.
Let’s Break This Down.
Why does it feel like there’s a constant war over food being ‘good’ for you one moment, and ‘bad’ for you the next?
The Instagram reel that I saw claimed that oats were “empty calories” because they were rich in carbohydrates which they argued would spike blood sugar and leave you feeling lethargic, having extreme knock-on effects from poor food choices, weight gain, relationship breakdown and poor parenting... This level of catastrophising (the exaggeration of a potential negative outcome) and black and white thinking fuels diet culture and health anxiety. Let’s not buy into it.
…So what’s the answer?
Oat’s are a cereal grain that are a great source of carbohydrates (our body’s main source of energy) along with….
Fibre - which has been shown to benefit gut health, heart health, cholesterol and ironically... blood sugar regulation.
Protein - whilst not generally considered a protein source on it’s own, rolled oats contain approx. 12g of protein per 100g.
Antioxidants - can help to reduce inflammation and improve circulation.
Tryptophan - a precursor for serotonin and melatonin production for optimal mood and sleep.
Vitamins & Minerals - including zinc, calcium, magnesium, phosphorus, potassium and iron - all of which are essential for whole body functioning.
The crazy thing is oats are quite a “healthy” food to be having this conversation over. The usual foods people describe as “empty calories” would more likely be discretionary foods. These foods are considered to be higher in energy and lower in nutrient density, but that doesn’t mean they can’t be part of a healthy, balanced diet, nor that they can’t offer nourishment. As we discussed above nourishment is more than just fuel in the tank - it is our strong bones enabling us to navigate our lives, our glossy hair, our clear eyesight, the force behind our laughter, and the flush to our skin - it is what makes us vital and able to live our lives.
Nutrition Misinformation in Social Media
A recent study showed that ……
67% of Gen Z and Millennial users on Instagram are adopting health trends they’re seeing online multiple times a week (3).
And that 2.1% of nutrition content aligned with established public health guidelines - meaning 98% of content was not aligned with public health guidelines (3).
1 in 5 ‘super spreaders’ of health misinformation were pretending to have their credentials (3).
Let’s put that together. Multiple times a week, people are following health trends that more likely than not are not approved by scientifically evidence-backed public health bodies. If you haven’t already I would strongly recommend reading a recent report done by the Rooted Research Collective and Food Freedom Alliance outlining the growing prevalence of nutrition misinformation on Social Media, and the common themes and manipulation tactics used by these ‘super spreaders.’
The Warning Signs In Online Health Content
Emotionally Charged Messaging
Linking health content with political or socio-cultural narratives is a common tactic used by super-spreaders of health misinformation. This is because they are often heavily emotionally charged. People can get extremely passionate about what is happening in the world, their rights and their opinions - and that isn’t necessarily wrong. This type of messaging becomes a problem when it is used as a tool to convince someone to adopt a new diet trend as a way of “pushing back” or “fighting against” Big Pharma or the broader world system. Or when messaging plays on common fears and insecurities like the risk of illness, death, poor self-image and harm to self or loved ones.
Next time you see a health trend or post think to yourself…
What emotions do I feel when I see/read this?
Am I purposely being made to feel or react a certain way?
What is being sold to me?
What is the consequence of me not buying/consuming this trend/product?
Promotion of Extreme Diets or Hyper-Functional Wellness
Always be wary of anyone telling you to avoid, limit or restrict any type of food. There are times when this is appropriate. For example, an allergy (e.g. nuts), intolerance (e.g. lactose) or gluten in coeliac disease. Base these types of food decisions only on what is true for you - never as a diet trend or advice promoted to thousands (or more) of consumers. Always consult with a qualified health professional for medical or health advice. If a wellness trend sounds extra to you, there’s probably a good chance it is. Healthy choices are often conscious decisions, I’m not denying that. But health should also be realistic to you. Having a 1-2 hour morning and/or evening routine with daily grounding, breathing, meditating, nasal clearing and superfood-filled “rituals” promotes a sense of ‘hyper-functional wellness’ - an approach that goes beyond basic wellbeing and into ‘optimisation.’ Unfortunately, it often comes from a place of privilege, unrealistic expectations and feeds into the high-stake pressures of the wellness industry. An often unreasonable standard of living that for some can be more stressful than beneficial.
Absolute Statements
There is no one size fits all. We are all I N D I V I D U A L beings, meaning we are not made to fit into cookie cutter sized approaches for healthcare. We all come with our own unique genetic make-up, life experiences, anatomy and physiology and personal health influences. What works for one person, might not work for you. That’s why in Naturopathy, every person requires a tailored evidence-based approach.
Remember To Take A Breath
The online (and physical) world can be overwhelming at times and heavily influential, especially when it involves health - an already deeply personal and sensitive topic for many. At the end of the day what should matter the most is what truly makes you feel well and vital. My Naturopathic approach is always bringing it back to basics and focusing on eating A L L our essential food groups in a balanced, achievable and realistic way. No crazy diets or miracle superfoods, just regular, uncomplicated food.
Written by Anna McCooke
Founder of Earthed Wellness, and Naturopath focused on hormonal balance, gut health and mental wellbeing.
