Fast food is often nutritionally poor and high in calories. Evidence shows that overeating commercial fast-food products can negatively impact health in both the short- and long-term.
Short-term impacts of fast-food consumption
・Spike in blood sugar
Because it contains refined carbs and added sugar, fast food has the capacity to quickly break down in the body, causing a quick rise in blood sugar levels. As a result, there is a significant release of insulin, which leads to a decrease in blood sugar levels. Individuals could thus feel worn out. Additionally, quickly after ingesting the fast-food meal, the insulin rise causes increased appetite (Huzar, 2021).
・Increased inflammation
Consuming a single portion of fast food has the potential to induce inflammation throughout the body. According to a study conducted in 2015, a high-saturated-fat fast food meal was shown to significantly increase airway inflammation in individuals diagnosed with asthma. This inflammation serves as a catalyst for asthma attacks, exacerbating the condition (Huzar, 2021).
・Affects nutrient intake
Fast food options generally lack fresh fruits and vegetables. As a result, individuals who frequently consume fast food may encounter difficulties in meeting the recommended daily intake of at least 5 servings of fruits and vegetables. Additionally, they may struggle to attain their ideal fiber intake, which the Food and Drug Administration advises to be around 28 grams per day (Huzar, 2021).
Long-term impacts
It has been proven that eating a diet high in processed foods, especially junk food, increases the chance of developing a number of diseases, such as type 2 diabetes, cancer, heart disease, depression, obesity, and digestive disorders. Notably, the frequency of junk food consumption has a big influence on how it affects your health. Fast food consumption was connected to an increased risk of obesity, according to a thorough study of research looking at the connection between it and heart health. Additionally, eating fast food more than twice a week was linked to a higher risk of type 2 diabetes, metabolic syndrome, and catastrophic outcomes from coronary heart disease (Brissette, 2018).
Here are five of the most unhealthy fast food options, according to the Cleveland Clinic (2021):
1. Pizza
An average portion of pepperoni pizza, typically a single slice, contains approximately 680 milligrams of sodium, 12 grams of fat (including 5 grams of saturated fat), and 300 calories. However, it is uncommon for individuals to consume just one slice of pizza. If someone were to have three slices from a large pizza, they would intake over 2,000 milligrams of sodium, which is nearly the recommended daily limit for an average American, all within a single meal.
2. Burgers and fries
Opting for a standard double cheeseburger along with a side of large fries results in an intake of approximately 1,200 calories and a potential consumption of up to 1,700 milligrams of sodium. When combined as a combo meal with a large soda, the total calorie count can exceed 1,500 calories.
3. Cold-cut combos
Cold cuts or lunch meats often contain high levels of sodium, saturated fat, and substances known as nitrates and nitrites, which have been linked to an increased risk of certain cancers. Just three ounces of processed deli meat can contain as much as 1,300 milligrams of sodium, and this is without considering additional ingredients like cheese, condiments, bread, and chips that may further contribute to sodium intake.
4. Hot dogs
A single plain frankfurter consists of over 50% of your recommended daily intake of saturated fat and about a third of your sodium allowance. If you typically consume two hot dogs, you will nearly reach your maximum intake of saturated fat and sodium for the day. (Cleveland Clinic, 2021)
5. Fried chicken
A solitary fried chicken breast from your preferred chicken establishment contains 500 calories or more, approximately 34 grams of fat, and over 1,200 milligrams of sodium. (Cleveland Clinic, 2021)
Fast food is bad for your health, especially at breakfast. Why? Here are the reasons, according to Kamau (2021):
・It’s often highly unbalanced.
Fast food meals typically do not align with the guidelines of a nutritious and well-rounded diet. This discrepancy is particularly noticeable when it comes to breakfast choices available at various fast-food establishments. Rather than selecting a doughnut or croissant, it is advisable to prepare a homemade breakfast that incorporates a combination of carbohydrates, protein, beneficial fats, and fiber.
・It’s high in calories.
Popular fast-food restaurants’ breakfast menu items can include up to 1350 calories and 65 grams of fat, including 25 grams of saturated fat. These fat levels are beyond the average person’s advised limit, and ingesting 1350 calories in one sitting is excessive. Some people consume this much energy to meet their daily requirements. In fact, eating such a lunch would mean exceeding the daily calorie limit, making it unhealthy and impracticable to eat anything else thereafter. Fast food meals are frequently high in simple carbs, which are quickly broken down and give the body just a little amount of energy, leaving you feeling hungry again soon after eating.
・It’s high in sugar.
Preparing coffee at home offers benefits beyond saving money; it serves as a valuable measure for safeguarding your cardiovascular well-being. It’s important to keep in mind that your favorite coffee order from a coffee shop is probably too sweet, signaling that there was a lot of extra sugar added to the recipe. Consuming too much sugar can raise blood pressure, worsen chronic inflammation, and increase the risk of developing cardiac problems like heart failure, heart attacks, and strokes. In addition, consuming too much sugar causes the body to produce too much insulin, which negatively affects the heart and causes a fatty liver, which raises the chance of developing diabetes. Additionally, too much sugar can harm the kidneys and raise joint discomfort, rheumatoid arthritis vulnerability, tooth decay, and depression susceptibility.
Conclusion
Why fast food is unhealthy for you may be attributed to how many calories, sugar, fat, and salt are crammed into these items. These factors make these meals very addicting and harmful, and they also raise the risk of obesity and several chronic ailments.
Reference
Brissette, C. (2018). Perspective | This is your body on fast food. The Washington Post. [online] 1 Mar. Available at: https://www.washingtonpost.com/lifestyle/wellness/sneaking-a-little-junk-food-doesnt-mean-all-is-lost/2018/02/26/828b75fa-1b36-11e8-9de1-147dd2df3829_story.html [Accessed 24 May 2023]
Cleveland Clinic (2021). Here’s How Fast Food Can Affect Your Body. [online] Health Essentials from Cleveland Clinic. Available at: https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/ [Accessed 24 May 2023]
Huzar, T. (2021). Fast food effects: Short-term, long-term, physical, mental, and more. [online] www.medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/324847#short-term-impacts [Accessed 24 May 2023]
Kamau, C. (2021). Why Is Fast Food Bad For You? Reasons Why You Should Skip The Trip To Your Favorite Fast Food Restaurant. [online] BetterMe Blog. Available at: https://betterme.world/articles/why-is-fast-food-bad-for-you/ [Accessed 24 May 2023]
