10 Reasons to Stop Eating Junk Food
Quite irresistible and convenient, there’s no denying the love people have for junk food. It has its appeal in being affordable and simple to prepare, especially given people’s hectic schedules and only limited time to do it all. But as tempting, mouthwatering, and delicious as they may be, junk foods are not healthy.
Different types of junk food like soft drinks, chips, pizza, sweets, and more have a high fat, sugar, and calorie content and are low on protein and energy levels. As a result, regular junk food consumption can be responsible for various diseases among both children and adults, including diabetes, obesity, and high cholesterol. However, that’s just the tip of the iceberg.
There are many more reasons why junk food is detrimental to your health. Let’s look at them.
10 harmful effects of junk food
- Poor digestive health
Junk food is often loaded with unhealthy fats and artificial additives and lacks dietary fibre, which can disrupt the digestive process. Excessive consumption of these foods leads to indigestion, bloating, and constipation.
Moreover, the absence of probiotics and prebiotics in junk food can negatively impact the gut microbiome, which is vital in maintaining proper digestion and gut health.
- Lack of essential nutrients
Junk food is highly processed and stripped of essential nutrients like vitamins, minerals, and antioxidants. Regularly consuming these nutrient-deficient foods can lead to deficiencies and compromise the body’s ability to function optimally. This deficiency can weaken the immune system, slow down metabolic processes, and hinder overall health.
- Increases anxiety level
Unhealthy eating patterns can lead to increased feelings of anxiety and stress. Junk foods are often high in saturated and trans fats as well as omega-6 fatty acids, which can cause inflammation in the body. In addition, refined carbohydrates in these foods can lead to unstable blood sugar levels, further exacerbating stress and anxiety.
While our brain needs some of these fats in small amounts for optimal functioning, consuming them in excess can disrupt the natural balance and contribute to heightened anxiety levels. Foods like sugar and caffeine also induce short-term stress on the body, making the heart beat faster, the palms sweat and the pupils dilate.
- Heart disease and stroke
One of the significant negative impacts of unhealthy food is on heart health. A study conducted by Harvard found that consuming large amounts of red meat and sugary treats can trigger inflammation, increasing the chances of heart disease and stroke.
However, a diet packed with vegetables, fruits, and other anti-inflammatory foods can help lower the risk and support a healthy heart.
- Increased cancer risk
Genetic factors primarily drive cancer, and junk foods do not directly cause it. However, certain ingredients added to junk foods for taste and appearance can act as carcinogens, indirectly contributing to cancer by triggering genetic mutations. For example, the smoky flavours in fast foods, especially meats and nuts, contain tar from smoke, a known carcinogen.
Additionally, cancer cells tend to thrive on fructose-rich sweeteners like high-fructose corn syrup (HFCS) since they can easily metabolise it.
- Impacts brain function
The hypothalamus is a part of the brain that controls appetite and satisfaction and regulates essential bodily processes like hunger. It signals the brain to increase hunger and food cravings when the body requires energy. However, a diet high in sugar and fat can cause inflammation in the hypothalamus, disrupting the signalling pathways to the brain that control appetite.
As a result, the brain may struggle to recognise when the body is full, leading to overeating and weight gain.
- Leads to skin problems
Another reason why junk food is not good for health is that it can lead to skin problems. Unhealthy food items like chips, fries, and more can contribute to acne due to their high oil content. Numerous studies have shown that including foods with high omega-6 fatty acids and refined carbohydrates in the diet can trigger serious skin issues like blackheads, whiteheads, wrinkles, and oily skin.
- Weight gain and diabetes risk
Junk food is notorious for being calorie-dense, containing unhealthy fats, and loaded with added sugars. Consuming these energy-dense foods frequently can lead to weight gain, increasing the risk of obesity. The high sugar content can cause rapid spikes in blood sugar levels, contributing to insulin resistance and leading to type 2 diabetes.
- Infertility
Junk food‘s high saturated fat content may have a toxic effect on the ovaries, potentially impacting fertility.
- Drop in productivity levels
Processed foods lack essential nutrients such as proteins and vitamins necessary for maintaining overall health and proper bodily functions. While these foods might make you feel full and content initially, they fail to provide instant energy, resulting in weakness and fatigue after a short while.
Consuming junk food consistently for all meals can lead to chronic fatigue, severely lowering energy levels and may even make it difficult for you to perform daily tasks. Hence, another reason why junk food is not good for health.
How to stop eating junk food?
Here are a few ways in which you can say no to junk food-
- Stock up on healthy snacks like fruits, nuts, and veggies to curb unhealthy food cravings.
- Plan and prepare balanced meals in advance to avoid impulsive junk food choices.
- Stay hydrated throughout the day, as thirst can sometimes be mistaken for cravings or hunger.
- Practice mindful eating and focus on savouring the taste and texture of nutritious foods.
- Identify and address emotional triggers for junk food cravings through alternative activities like exercise or hobbies.
Is it best to say ‘no’ to junk food?
Having fast food occasionally or in small amounts is acceptable. However, regularly consuming fast food can have harmful effects on your body, increasing the risk of conditions like obesity, high blood pressure and type 2 diabetes.
