Do you love foods that are prepared instantly? Foods that are readily available for consumption? Whether you love fast foods or processed foods, there will be consequences for your unhealthy eating habit.
Now we all know that junk foods, as they call it, are not going to benefit your health in any way but will only just going to degrade it significantly.
So in this post, I will discuss to you some of the worst possible outcomes of indulging in junk food diet.
What is a Junk Food?
The term “junk food” refers to a particular food or beverage that is low to zero in nutrients. That said, you don’t get enough vitamins, minerals and fiber (1).
Junk foods are high in harmful chemicals such as kilojoules, saturated fats, excess sugar and salt. These foods are described as “discretionary choices” as they are not recommended to be part of any diet.
Such junk foods are those found in grocery store’s shelves and coolers, restaurant’s that offer fast food servings, and of course those that are within the “processed” food category.
While most foods today are processed, you can easily distinguish which one is bad for you. Commonly they are well packed, and contain preservatives and other chemicals.
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Foods and Beverages that are Bad for Your Health
Beverages that are considered junk include sodas, energy drinks, artificial fruit drinks, instant coffee, milk teas, shakes, and all kinds of ice cream.
Any drinks that fall into the aforementioned products must by avoided. Why? Because aside from being a non-thirst quenching drink, these brands contain high amounts of sugar which can drastically increase your calorie intake (2).
Consuming high amounts of sugar can increase insulin resistance which lead to chronic diseases such as type 2 diabetes, fatty liver disease, obesity (3) and even cardiovascular disease.
While there are beverages that claims safe for diabetics due to their use of stevia, (a herbal plant that has sweet taste and a good alternative to sugar), most of these brands aren’t transparent enough to their customers if they truly contain stevia or artificial sweeteners.
So instead of an ice cold soda or energy drink, drink water instead or enjoy a cup of tea, they are sure healthy for you.
How about junk foods?
There are hundreds of junk foods in the market and I can only list some for you. Restaurant that cater fried dishes and processed foods such burgers, pizzas, hotdog sandwiches, bacons, pastas, and many others.
Packed and canned goods such as corned beef, beef and meat loaf, crackers, potato chips, sweet pastries, cookies, candies and many others, as all considered as junk foods. Some of the worst foods for you are listed here.
These foods aren’t just high in sugar which may further increases your calorie intake (4), but it is also packed with salt (sodium), preservatives and trans fat (the result of food processing).
We know that excessive sugar intake can be detrimental to health. But no amount of trans fat is good for you.
Eating junk foods with high trans fat will increase your risk of artery-related diseases, diabetes, increases your bad cholesterol levels while reducing your good cholesterol levels (5), and increases your risk of developing cancers.
And eating more junk foods with salt isn’t good for your health either. A combination of trans fat, sugar and lots of sodium can lead to kidney and liver diseases, water retention (6), high blood pressure, gall bladder issues (7) and many others.
So these foods won’t give you any health benefits aside from just being more tastier.
Junk Food Effects on the Body
People who often eat processed foods especially those who always swing through the drive-thru or those who are always dining in a restaurant, have high risks of developing mild to serious chronic diseases.
From a simple dental plaque and acne, to a more severe conditions like cancers, heart disease and depression, junk foods are one of its many causes.
Depression and other Brain-Related Issues
Junk foods can satisfy your cravings, but it won’t give you any health-enhancing effects. And we all know that these type of foods degrades brain capacity and cognitive ability (8), while increasing your risk of brain-related issues.
Experts have proven that high junk food consumption increases the risk of developing depression, compared to those who don’t eat or eat very few junk foods (9).
Cardiovascular Disease, Cancer and Diabetes
Did you know that heart disease, cancer and diabetes account for almost all of deaths worldwide? Yes, and the root cause of these death is due to inflammation (10).
Inflammation is the common cause among the leading causes of death. But the question is, what causes inflammation? Pick a guess. Yes, most are caused by unhealthy diet, in short junk foods!
Junk foods are high in carbs, and these carbs are released into your bloodstream as sugar after digestion. This lead to abrupt increase in sugar levels, which puts you in higher risk of type 2 diabetes.
Junk foods are also packed with trans fat, saturated fat and carcinogens, all of which are bad for your heart and body. Carcinogens will attack your healthy cells creating a disturbance or mutation on your DNA. This lead to oxidation and development of certain cancers (11).
The saturated and trans fat contained in these food will also clog your arteries which can lead to cardiovascular diseases such as atherosclerosis, inflammation, high blood pressure, high cholesterol levels, heart attack and many others (12).
So remember not all fats are good for you!
Obesity and Respiratory-Related Illnesses
You probably know that high consumption of junk or processed foods can lead to weight gain or much worse, obesity! And obesity leads to other more serious diseases such as respiratory issues.
According to this study (13), obesity has big effects on lung function. Having extra pounds increases your risk of asthma, and shortness of breath.
The extra weight put a lot of pressure on your heart, lungs and other internal organs, especially with your bones. You can easily tell these effect on obese individuals, they often have difficulty breathing with just little physical exertion such as walking or exercising.
Skeletal System-related Health Issues
Speaking of bones and obesity, eating lots of junk food can also affect your skeletal system, increasing your risk of bone injury, muscle loss and even bone density issues.
Overweight or obese individuals are often have issues with their balance and weight management when walking, running or climbing stairs. They have greater risk of bone injuries due to falling or slippage (14).
Fertility Issues
Yes, excessive consumption of junk foods can also take a toll on your reproductive system. How?
Recent studies suggests a common ingredient in junk foods that has a negative effect on how hormones function in your body – phthalates (15).
Phthalates are a group of chemicals used to make plastics more durable, hence they are called plasticizers. They are used to help dissolve other materials and is found in lubricating oils, personal-care products, vinyl flooring and of course in junk foods.
Companies use phtalates as an “indirect” food additive, an ingredient in most processed foods, dairy products, and many others.
Conclusion
Junk foods are completely bad for your health as detailed in this article. You may of course eat occasionally just to satisfy your cravings. But of course, have a balanced diet.
This isn’t rocket science, and even a little young girl knows that eating junk foods are bad. So the next time you go shop for an instant noodles or potato chips, opt for a healthy alternative like fruit snack and veggie salad.
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References:
Junk Food
https://healthywa.wa.gov.au/Articles/J_M/Junk-food
Relationship Between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding
by: James M Rippe, and Theodore J Angelopoulos
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/
Dietary Sugar and Body Weight: Have We Reached a Crisis in the Epidemic of Obesity and Diabetes?: Health be Damned! Pour on the Sugar
by: George A Bray, and Barry M Popkin
https://pubmed.ncbi.nlm.nih.gov/24652725/
Consumers’ Estimation of Calorie Content at Fast Food Restaurants: Cross Sectional Obervational Study
https://www.bmj.com/content/346/bmj.f2907
Trans Fatty Acids – A Risk Factor for Cardiovascular Disease
by: Mohammad Perwaiz Iqbal
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955571/
Increased Salt Consumption Induces Body Water Conservation and Decreases Fluid Intake
by: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409798/
Dietary Patterns and Risk of Gallbladder Disease: A Hospital-Based Case-Control Study in Adult Women
by: Mahsa Jessri, and Bahram Rashidkhani
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438647/
The Influence of Dietary Factors in Central Nervous System Plasticity and Injury Recovery
by: Fernando Gomez-Pinila, and Alexis G Gomez
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3258094/
Healthy and Unhealthy Diet Patterns are Related to Depression: A Case-Control Study
by: Maryam Khosravi, Gity Sotoudeh, Reza Majdzadeh, Somayeh Nejati, Samaneh Darabi, Firoozeh Raisi, Ahmad Esmaiilzadeh, and Maryam Sorayani
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620299/
Stress, Food and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge
by: Janice K Kiecolt-Glaser
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/
The Hidden Dangers of Fast and Processed Food
by: Joel Fuhrman
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/
Junk Food and Heart Disease: The Missing Tooth
by: Amardeep Brains and Mohammed Ahmed Rashid
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3842860/
The Effect of Obesity on Lung Function
by: Ubong Peters and Anne E Dixon
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6311385/
Obesity and its Relationship with Falls, Fracture Site and Bone Mineral Density in Postmenopausal Women
by: Stella Sotriadi-Vlachou
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7155376/
Reproductive and Developmental Toxicity of Phthalates
by: Jan L Lyche, Arne C Gutleb, Ake Bergman, Gunnar S Eriksen, Albertinka J Murk, Erik Ropstad, Margaret Saunders, and Janneche U Skaare
https://pubmed.ncbi.nlm.nih.gov/20183522/
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