Most of the time, when people think of calories, they think of solid foods to chew on. When most of us think about calories and our eating habits, we think about food and forget to gauge how many calories we drink. Liquid calories are exactly what the name suggests, calories consumed by drinking them. Consumption of high-calorie beverages has been linked to increased obesity rates. One theory is that these high-calorie beverages are consumed in addition to meals, which increases daily calorie intake. Liquid calories in alcohol, juices, sodas, sports drinks, or specialty coffees can have a huge impact on our calorie intake. Sodas and juices are the main sources of extra calories, and specialty coffee beverages follow closely. Research has shown that the general population has a relatively low awareness of the number of calories in their drinks. Liquid calories encompass a wide range of beverages that carry a calorie load, with the exception of water, black coffee, and herbal teas. This category includes soft drinks, protein shakes, fruit juices, and other soft drinks. It’s crucial to understand the vital role these seemingly harmless liquids can play in your daily calorie intake. Liquid calories may surprise you because you often don’t think of them as calories. They can quickly add up to hundreds of extra calories consumed without thinking throughout the day. When you consider that an average meal contains between 500 and 700 calories and that specialty coffee with sugar is equivalent to more than 500 calories, the scale of the problem is obvious. Sugar consumed in liquid form has come to be considered by some to be particularly worthy of scrutiny. In 1990, researchers called Tordoff and Alleva published research findings showing that people who had to consume more sugar in the form of a drink gained more weight than a control group that received a non-caloric beverage. Thirty years later, there was a growing suspicion that metabolisable energy, perhaps especially sugar, consumed in liquid form promoted less satiety, less energy compensation, and more weight gain than the same energy consumed in solid form. The topic has become controversial, to say the least, and there is substantial evidence that the strength of the supporting data has often been exaggerated and distorted. Calories from some sources, especially those found in processed or sugary drinks, lack the satiating qualities that come from nutrient-dense chewable foods. These calories are often devoid of essential nutrients like fibre, protein, vitamins, and minerals, which are essential for maintaining overall health and feeling full and satisfied after a meal. Liquid calories, in particular, tend to be less satiating and fail to suppress hunger or trigger the body’s natural mechanisms to regulate food intake. Unlike calories from whole foods, which typically elicit compensatory dietary responses and help maintain a balanced diet, calories from nutrient-poor sources can contribute to overconsumption and potentially lead to weight gain or other health problems over time. It’s important to prioritise nutrient-dense foods to promote optimal health and satiety. One of the culprits I want to talk about is alcohol. In adults who drink, alcohol accounts for between 4% and 10% of our total calorie intake. Many people often forget to include alcoholic beverages when watching what they eat. It’s easy for calories from alcohol to add up quickly and unnoticed, as they’re consumed in liquid form. Alcohol is also an appetite stimulant, which can lead to overeating at mealtimes and late at night. Over time, alcohol can cause you to gain weight if you drink it in excess. Excessive alcohol consumption can activate hormones that signal appetite, hunger, and stress. When you drink, your liver prioritises breaking down alcohol over fat, therefore, you don’t burn fat while drinking. Water is a better option for reducing liquid calorie intake than sugary drinks like soda and sports drinks, which are high in calories but low in nutrients and can cause cravings. Reducing calorie consumption can also be achieved by using low-fat milk and paying attention to portion amounts. Limit specialty coffees and alcoholic beverages, which can be high in calories, and opt for whole fruits instead of fruit juices for more fibre and minerals. Also, keep in mind that liquid calories may not make you feel as full as solid foods, so choose wisely to avoid consuming too much. Dr Vincent Mutabazi is an applied epidemiologist. X: @VkneeM
