There’s no denying the fact that junk food has gone global. It may be difficult to resist the lure of a cheesy pizza, a juicy burger or a sugary doughnut, tasty food that can now be found just about everywhere, but we should not forget that consuming junk food regularly, can have negative effects on our general health and well-being. ‘Junk foods’ refer to foods that contain a lot of calories, fat, sugar, salt and processed carbohydrates, but have little nutritional value and are low in minerals, vitamins and fibre.
Why junk food is bad for your health
A lot of research has shown that eating junk foods, such as hamburgers, fries, cakes and biscuits, sugary sodas, on a regular basis, can put you at risk for obesity and other chronic diseases, including heart disease, diabetes, and cancer. Below are 10 major harmful effects from eating junk food you should be aware of:
Cardiovascular problems
One of the major detrimental side effects of junk food consumption, is increased cardiovascular disease risk. A large Harvard study showed that eating high amounts of red meat and sugary treats may trigger inflammation, increasing the risk of heart disease and stroke. However, a diet rich in vegetables, fruits, and other anti-inflammatory foods can reduce the risk while promoting cardiovascular health.
High cholesterol
Diets high in saturated fat can raise the levels of low-density lipoprotein (LDL) cholesterol, or ‘bad’ cholesterol. Avoid or limit the intake of junk food and other unhealthy high-cholesterol foods to reduce your risk, while creating a more favourable LDL-to-HDL ratio. High-density lipoproteins (HDL), also known as ‘good’ cholesterol, helps remove other types of cholesterol from your bloodstream.
Diabetes
Research has shown that junk food may raise the risk of developing diabetes in various ways. For instance, foods that are high in calories and low in nutrients, break down quickly in the body, which causes a rapid rise in blood sugar levels. Regularly eating junk food may lead to weight gain and excess body fat, which are major risk factors for developing type 2 diabetes. Junk foods are usually high in added salt, which can contribute to high blood pressure linked to an increased risk of type 2 diabetes. Junk food can also raise the levels of triglycerides due to the high content of trans and saturated fats. High levels of triglycerides can raise your risk for type 2 diabetes. Make healthier food choices to reduce your risk of developing diabetes and to help manage the condition, if you have it.
Kidney damage
Eating junk and processed foods can take a huge toll on your kidney health. Researchers reported in a 2016 study published in the journal – Experimental Physiology, that eating junk food can cause damage to your kidneys as much as diabetes. Maintain a healthy diet and lifestyle to promote and protect your kidney health.
Obesity
Consuming energy-dense and nutrient-poor foods, such as junk food, is associated with an increased risk of obesity, which has been declared an epidemic irrespective of age, gender, or ethnicity. Obesity is also a major risk factor for heart disease, respiratory problems, cancer, and many serious chronic conditions. Being aware of the adverse effects of eating junk food and making healthier lifestyle choices, will help you avoid unhealthy weight gain and will promote good health.
Liver disease
Diet plays a major role in the development and progression of liver disease. Several studies have shown that excessive consumption of foods that are loaded with unhealthy fats, proteins from meat, refined carbs and sugar, can cause non-alcoholic fatty liver disease. Unhealthy foods such as junk food combined with a sedentary lifestyle, can cause liver damage, leading to cirrhosis and increasing the risk of liver cancer.
Cancer
A poor diet that is high in fats, sugars, salts, and kilojoules, has been linked to a higher risk of many cancers. In a study published in the journal – PLOS Medicine, researchers reported that people who ate the most junk food showed a higher risk of stomach, colorectal and respiratory tract cancers. Follow a diet rich in fruits, vegetables, whole grains, and plant-based proteins to reduce the risk of certain cancers and to help you stay healthy.
Dental cavities
Junk foods taste so good, but they can ruin your oral health. The sugar and salt in these foods feed harmful bacteria in your mouth, which produce acids that break down tooth enamel and cause cavities. Consider a diet rich in whole foods instead, to help protect your teeth.
Depression
Experts have warned that junk food not only affects your body, but also impacts the health of your mind. A study published in the Molecular Psychiatry journal, showed that eating junk food raises the risk of depression. Fast food is typically high in saturated fats, trans fats, and omega-6 fatty acids, which can trigger an inflammatory response that has links to anxiety and depression. Consumers of fast food are 51% more likely to develop depression compared to those who eat little or no junk food. A high junk food intake may make you less active, eat fewer fruits and veggies and promote other poor dietary habits. One should focus on a healthy, balanced diet to improve mental health.
Skin problems
Eating a lot of junk or processed foods can cause various skin problems like pimples and acne breakouts. For example, a research review from 2021 showed that foods high in fats, refined carbs, and sugars, were linked with acne. Other studies have also reported that diets high in dairy foods may be associated with an increased risk of acne. Adopting a balanced diet will go a long way toward preventing acne and other skin issues. A balanced diet is a diet that contains an adequate amount of all essential nutrients.
Short-term impacts
Fast food is typically high in sugar, salt, and saturated or trans fats. The body’s reaction to these nutrients results in a range of short-term impacts when a person eats fast food.
Spike in blood sugar
Fast food breaks down quickly, causing a rapid spike in blood sugar because of the refined carbohydrates and added sugar. In turn, this causes an abnormally large insulin surge, resulting in a drop in blood sugar. This can cause people to feel tired. Insulin promotes further hunger within a short time after the meal.
Blood pressure
A 2016 study found that consuming high levels of salt could immediately impact the proper functioning of a person’s blood vessels. Excess sodium intake also has links to fluid retention.
Increased inflammation
A single serving of fast food could increase inflammation throughout the body. A 2015 study found that one fast food meal high in saturated fat, increased airway inflammation in individuals with asthma. This inflammation acts as a trigger for asthma attacks.
Affects nutrient intake
Fast food does not typically contain fresh fruit and vegetables. If an individual eats fast food frequently, they may find it challenging to reach their recommended daily intake of at least 5 servings of fruit and vegetables. They may also have difficulties reaching their ideal fibre intake, which according to the Food and Drug Administration, is 28 grams per day.
Binge eating
Fast food is highly palatable, meaning the body breaks it down quickly in the mouth, and it does not need much chewing. Therefore, it activates the reward centres in the brain rapidly.
This combination trains the palate to prefer these highly processed, highly stimulating foods and reduces someone’s desire for whole, fresh foods.
Research from 2018 has suggested a link between fast food consumption and the incidence of food addiction for these low-nutrient items.
A study found that a single day of high-fat overeating, damaged insulin sensitivity. This can then trigger a cycle of binge eating or binge eating disorders.
Long-term impacts
There is plenty of well-researched evidence showing that regularly eating fast food, can harm a person’s health. A 2015 study identified the sometimes irreparable effects of eating fast food. Such risks include obesity, insulin resistance, type 2 diabetes, and various cardiovascular conditions. This is because most fast food is high in sugar, salt, saturated fat, trans fats, processed ingredients, and calories. It is also generally low in antioxidants, fibre, and many other nutrients.
Digestive system
Many fast food meals are extremely low in fibre. Doctors associate low-fibre diets with a higher risk of digestive conditions such as constipation and diverticular disease, as well as reductions in healthy gut bacteria.
Immunity and inflammation
A 2019 review examined the effects of a Western diet on a person’s immune system. This diet consists of high amounts of sugar, salt, and saturated fat from only a few sources.
The authors noted that a Western diet could lead to higher inflammation, lower control of infection, higher cancer rates, and a higher risk of allergic and autoinflammatory disease.
Memory and learning
A 2020 study suggests a link between unbalanced diets high in saturated fat and simple carbohydrates, typical of fast food, and a lower capacity for memory and learning. This sort of diet may also raise the risk of Alzheimer’s disease and Parkinson’s disease.
Allergies
In a 2018 review, the authors established a link between fast food consumption and an increase in asthma, rhinoconjunctivitis, and eczema.
Heart disease
The FDA suggests that a diet high in salt often increases a person’s blood pressure, making a person more prone to heart attacks, stroke, kidney disease, or heart disease.
The FDA also notes that a diet high in trans fats raises the amount of low-density lipoprotein or “bad” cholesterol and lowers the amount of high-density lipoprotein or “good” cholesterol. This means that a person is more likely to develop heart disease.
Obesity
Fast food contains a very high number of calories. If a person eats more calories than they burn each day, they gain weight, which may lead to obesity.
According to the Centres for Disease Control and Prevention (CDC), obesity increases a person’s risk of developing a range of serious health conditions.
Mental health impact
Eating lots of fast food could also impact an individual’s mental health and make them more prone to depression and anxiety.
A 2021 study compared data from 322 males and 322 females age 30 or older. They found an association between healthy food such as leafy greens, nuts, and fish and positive mood, while the opposite was true of fast food.
Key Takeaway
Junk food, also known as discretionary food or optional food, is not required as part of any diet. This doesn’t mean you would have to necessarily give up on all those delicious treats, but rather just have them occasionally and in small quantities. This will help you avoid gaining excessive weight and other health complications linked to junk food. The bottom line is, a balanced diet combined with other healthy habits will not only help prevent or reduce the risk of chronic diseases, but also promote a stable weight pattern and overall health.
Keeping your energy system aligned and balanced, goes a long way in helping you to maintain balance in every area of your life, including consuming a balanced diet. Consider regular Reiki healing sessions to assist with stabilising and maintaining your balance.
