It can be easy to give in to the temptation of fast food when you are busy, stressed, or pressed for time. But what is it doing to your body? Fast food is less nutritious than real food cooked at home and can be a danger to your health. Let’s explore why you should limit your intake of fast foods.
Poor Energy Levels
Fast foods are highly processed and high in fat, sugar, and salt. Most of the ingredients used are highly refined and can impact your energy levels. For example, a highly refined product like a white bread bun can cause a large influx of carbohydrates into the bloodstream. This spike in blood glucose levels triggers the body to release insulin to remove the excess. When this happens quickly, you may feel energetic one minute, only to experience a slump soon after. This energy dip often prompts you to reach for another quick fix, creating a vicious cycle.
Too Much Energy
Fast foods are high in fat and sugar, which means they are high in calories. Eating fast food regularly can easily lead to weight gain, as you consume more energy than your body needs, which, if not burned off, is stored as fat. Additionally, portion sizes at fast food outlets are often much larger than what we typically eat at home. Extra food, especially when laden with fat and sugar, can quickly push you past your daily calorie limit.
Being overweight comes with several health risks. It can also negatively impact your self-esteem and motivation. Weight-related diseases include type 2 diabetes, arthritis, joint problems, sleep apnea, incontinence, and heart disease. The risk of complications during childbirth or routine surgery also increases when you are overweight.
Cardiovascular Health
Consuming fast food is linked to an increased risk of heart disease and stroke. A significant portion of the fast food industry uses trans fats in meal preparation. Trans fats are the worst type of fat, as they contribute to heart disease, diabetes, and stroke. They increase bad cholesterol (LDL) levels in the bloodstream and can cause inflammation. According to the Harvard School of Public Health, every extra 2% of calories from trans fats per day (about the amount in a medium serving of French fries) raises the risk of coronary heart disease by 23%. They also report that between 6% and 19% of all heart attacks and related deaths could be prevented if trans fats were eliminated from the U.S. food supply.
Too Much Salt
In addition to being high in fat and sugar, fast food is also very high in salt. While we need some salt in our diet, we consume more than enough each day, especially when opting for fast food. A high salt intake increases the risk of high blood pressure, which is also a risk factor for heart disease and stroke. This is particularly dangerous because both the trans fats and excess salt in fast food can harm the body and elevate your risk of cardiovascular problems.
Liver Health
Your liver health can also be compromised as it works to process the fast food you consume. The high levels of fat make the liver work harder and can lead to ‘fatty liver.’ Excess fat stored in liver cells can also increase the risk of insulin resistance, which contributes to the development of type 2 diabetes.
Mental Performance
Eating fast food may also affect your mental performance. A study conducted by researchers in Tennessee found that children who ate fast food more than three times a week scored lower on literacy and numeracy tests. It is known that the food we consume can influence mental function, as the brain requires a steady supply of glucose to function well. The energy surges that occur when eating fast food can disrupt this glucose supply, causing the brain to feel fatigued and lethargic.
Poor Quality Food with Little Nutritional Value
Fast food is of poor quality and lacks significant nutritional value. Many fast food items are deficient in vitamins and minerals, and relying on them for your main meals could lead to deficiencies over time. Many fast food meals also lack fruit or vegetables and are low in fiber, which can lead to digestive issues. Additionally, many fast foods contain additives that some individuals may be sensitive to.
Dental Health
Another concern with fast food is the high sugar content, which may contribute to the development of dental caries. Dental caries occur when bacteria in the mouth digest sugar. Sugar is found in both the meals and the sodas that often accompany them.
Cost
Although it may seem cheaper to buy fast food, it is actually more expensive than cooking with real food. Fast food often leaves you feeling unsatisfied, while homemade meals can be more filling. Making your own fast food at home is a better option; it’s cheaper, and you have full control over the ingredients.
An occasional fast food meal is unlikely to cause significant harm to your body, especially if you maintain a balanced diet overall. However, becoming reliant on fast food increases your risk of heart disease, weight gain, type 2 diabetes, and other health issues. Try to limit how often you consume fast food and make mindful choices when you do.
