Processed and refined carbohydrates are calorie dense but nutrient sparse They are empty calories

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Refined carbohydrates provide little or no nutritional value. Sucrose (white table sugar), for example, is 99% pure calories; no vitamins, no minerals, no proteins, just empty calories that do nothing for you. Sugar is worse than zero nutrition - it's negative nutrition because it depletes minerals from your body. It's also stored easily as fat and causes fluctuating blood sugar and insulin levels.

Despite the repeated emphasis in this program on the importance of calories, you shouldn't be concerned only with the number of calories you eat each day, you should also be concerned with the quality and nutritional value of those calories. Your goal is to get the most nutritional value out of every calorie. This is known as "nutrient density."

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