12 Harmful Effects Of Eating Junk Foods Regularly

 

 

Introduction

 

Do you love eating junk food? Are you addicted to these types of non-nutritious foods? Do you know the harmful effects? How do they harm our health? Are they healthy or not?

Yes! Today we will discuss what happens if we eat junk foods regularly.

In the 21^st century, one thing that has been a staple in our daily life worldwide is junk food.

12 Harmful Effects Of Junk Foods

With our busy schedule, today we have to juggle multiple jobs, friends, family, traveling and we do not have enough time to take proper food and a healthy diet.

In that case, junk foods serve as an easy medium to fill our stomachs in a short time, and so, they have taken the place of a healthy diet.

These foods are prepared and served quickly because they consist of some pre-cooked stuff, and why they are also known as fast food. They are pocket-friendly, easy to carry, and of course tasty.

But it does not mean that they are good for our health. They are very harmful than we can imagine. They are tasty poisons.

 

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Nutritional Profile of Junk Food

 

Junk foods are the least nutritious or non-nutritious stuff.

Due to quick preparation, most of the ingredients are fried and contain too many calories.

They are rich in unhealthy fats (such as trans or saturated fats), higher amounts of simple carbs, sodium salt, excess refined sugar, etc.

But the dietary fibers, proteins, healthy fats, vitamins, and minerals are absent. Fizzy beverages contain highly concentrated sugar only.

So, these types of foods and beverages that contain no significant nutrients but high-calorie content, are known as empty calories.

These foods produce several harmful effects and invite various metabolic problems.

 

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Fast Food List

 

There are so many unhealthy, non-nutritious, high-caloric foods and fizzy drinks present in the fast-food list.

The list is quite wider, tasty, rich in both veggies, and non-veg food items.

So, the most popular junk foods are pizza, burgers, French fries, noodles, pasta, sandwich, potato chips, taco bell, chicken nuggets, and some well-known desserts, such as pastry, cookies, ice cream, muffins, doughnuts, etc.

The list is also rich in frosty, smoothies, sugary soda water, and fizzy soft drinks.

 

 

Junk Food Harmful Effects

 

1. Weight Gain & Obesity

Unhealthy weight gain is the major side effect of junk foods.

If you ever looked at the nutritional profile of any food and drink label, you have noticed that every factor is based on a 2000 calories diet.

Junk Foods & Obesity

Because of this number of calories, you should consume daily to maintain a healthy body weight (However, it depends on certain factors, like age, sex, and height).

But in general, the more calories you consume, the more weight you gain.

Here, junk foods play some dangerous roles in our health. They contain a lot of calories that are much more than the daily requirements.

These extra calories do not burn through normal daily activities and convert into body fat.

According to health experts, every unused 7 calories convert into 1 gm of fat, which is stored and makes you obese.

On the other hand, empty calorie-rich foods instantly satisfy hunger, but not for long, due to the absence of fiber, and protein.

So, they increase food cravings and enhance excess food intake.

The study found that those who eat junk food frequently, generally have higher BMI* (body mass index), and are more likely to be overweight than those who do not.

 

*BMI is the ratio of body weight (in kg), and height (in meter square) of an individual.

Higher BMI indicates overweight or obesity. If your BMI is less than 18.5, then you are underweight. If your BMI is 18.5 to less than 25, your body weight is normal.

If your BMI is 25 to less than 30, you are in the overweight range. A BMI higher than 30, indicates severe obesity.

 

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2. Increases Heart Problems

Another common junk food harmful effect is increased heart problems.

Unhealthy fats and high calorie-containing fast foods increase bad cholesterol (LDL) and lower good cholesterol (HDL) levels.

It can cause plaque deposition in the arteries and leads to atherosclerosis, heart attack, etc.

junk foods & heart disease

On the other hand, too much salt in these foods increases blood pressure.

So, the combination of trans fat, high sugar, and a lot of sodium salt makes junk food tastier but also dangerous for health.

know more topic: 12 Symptoms of Heart Attack

 

3. Risk of Diabetes

Higher amounts of sugar and little to zero fiber content in junk food enhance the risk of type-II diabetes.

Most of these foods contain higher amounts of simple carbs, which break down through the digestive system and release glucose (sugar) into the bloodstream.

As a result, elevates blood sugar levels.

The consumption of excess simple carbs, and artificial sugar increases insulin secretion to prevent the dangerous spike in blood sugar levels. It can reduce insulin sensitivity in near future.

On the other hand, empty calorie-rich foods cannot fill the satiety, enhance hunger, and increase your tendency to eat more sugary foods and beverages.

Eating too much sugar puts your metabolism under stress. This stress damages the free glucose uptake ability of insulin from blood, it is called insulin resistance.

So, type-II diabetes will occur if you eat these foods regularly.

know more topic: 11 Signs Of High Blood Sugar

 

4. Reduces Control Over Hunger

Junk foods can affect the hunger center in the brain. Excess consumption of trans fat through fried and processed foods may send mixed signals to the brain.

These signals making difficult to process what you may have eaten and how hungry you are. This is why you do not end up overeating.

On the other hand, for proper signaling, the brain needs healthy unsaturated fats.

The regular consumption of these foods may displace healthy fats with trans fat, may suppress pleasure centers of the brain, and create a craving.

All of these conditions enhance addiction to fast food and decrease hunger control.

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5. Increases Digestive Problems

Digestive problems are the common harmful effects of junk food.

They can lead to digestive issues, such as indigestion, constipation, GERD (Gastroesophageal Reflux Syndrome), and IBS (Irritable Bowel Syndrome).

Deep-fried junk foods may deposit oil in the stomach resulting in acidity.

Dietary fibers are the most important nutrients for gut health. So, the lack of fiber and too many spicy foods irritate the stomach lining.

These types of foods are unhealthy for our digestive system and make the stomach bloated.

On the other hand, a diet rich in highly processed foods, and large amounts of refined sugars alter gut flora as well as reduces the number of healthy gut bacteria.

know more topic: Top 12 Foods To Improve Digestion

 

6. Risk Of Liver Damage

The regular consumption of fast foods can be highly toxic for our liver, and other visceral organs.

Studies have shown that these foods can damage the liver same as the way alcohol does, resulting in non-alcoholic fatty liver.

It can be dangerous even for those who are not overweight.

The higher amounts of fat and salt-containing foods are also responsible for swelling and fluid build-up in the liver.

 

7. Increases Respiratory Problems

Junk foods are closely related to unhealthy weight gain and obesity. Both of these adverse health conditions alter our respiratory health.

The extra body fats put the lungs under stress and lead to breathing issues, such as shortness of breath, asthma, etc.

Those who eat fast foods regularly have been noticed that have difficulty breathing when they are walking, climbing stairs, or exercising.

The conditions are even worse in the case of children.

Those who eat these types of high-caloric, unhealthy foods at least 3 times a week have a higher risk of getting asthma, and other respiratory issues.

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8. Induces Reproductive Issues

Junk Foods may harm both male and female fertility.

According to studies, these types of foods possessed a chemical toxin, called phthalates which interact with the hormonal activity of our body.

The higher level of phthalate may alter the balance between reproductive hormones and lead to infertility.

Another research suggests that consuming too many fries, cheeseburgers, and other fast foods can increase the risk of male infertility also.

On the other hand, obesity led by regular eating of junk foods also alters the reproductive hormonal balance and makes the female body harder to conceive.

Some other junk food harmful effects are also present even after conception, or during pregnancy.

These unhealthy foods can increase the risk of miscarriage, birth defects, gestational diabetes, and genetic abnormalities in the fetus.

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9. Increases Memory & Learning Problems

Not only physical but there are some mental harmful effects of junk food also present.

Regular eating of these unhealthy foods may hamper our memory and cognitive health.

Study shows that individuals who ate fast foods 5 days a week, performed poorly on cognitive test*.

The toxicity of junk foods may produce inflammation in the hippocampus of the brain which is responsible for memory, and special recognition.

So, regular eating of fast food can deteriorate our memory.

On the other hand, high sugar and trans fat are also unhealthy for the brain.

They can suppress the function of the brain peptide, called BDNF** that helps to learn and memory formation.

 

*Cognitive tests measure the thinking, concentrating power, speed of our brain as well as mood.

**BDNF is a Brain-Derived Neurotrophic Factor, a brain peptide that is essential for the growth, maturation, and maintenance of brain cells.

 know more topic: Top 10 Brain Healthy Foods

 

10. Decreases Focus & Productivity

As we know, junk foods have harmful effects on the nervous system.

When we talk about focus, energy, and overall productivity, foods have a substantial impact on day-to-day life.

Our body processes different foods in different ways, and choosing some unhealthy, like junk foods can leave us feeling lethargic as well as sluggish.

Because they quickly release glucose and provide energy instantly. But after a short time, the energy diminishes.

On the other hand, fatty meals, such as cheeseburgers, pizza, etc. provide more sustained energy, but to digest them, our gut has to work hard and consumes more energy (or oxygen) than the other body parts.

Further, it leads to reduce brain oxygen levels and makes us feel sluggish as well as confused.

So, regular eating of junk foods decreases our focus and overall productivity.

 

11. Induces Depression

Although these unhealthy foods are delicious to eat and may satisfy our hunger in the short term, the long-term results always harmful.

junk foods & depression

So, another harmful effect of junk food is depression and anxiety.

According to a Spanish study, individuals who eat fast foods regularly are 51% more likely to be depressed.

know more topic: 10 Potential Causes Of Depression & Anxiety

 

12. Increases Dental Decay

Due to the presence of excess salt, and added sugar, junk foods are harmful to our oral health.

The starch and sugar content of these unhealthy foods tend to stick to our teeth and stay for a long time.

These ingredients allow for to build-up of acid on the surface of teeth and promote decay as well as cavities.

On the other hand, after taking fast food, food particles settle in the teeth and promote bacteria in the mouth. The bacterial colony leads to infection, and also decay.

Not only decay or cavities, but the bacterial settlement in our teeth also forms plaque, and tarter, which give way to gingivitis and other oral problems.

So, keep in mind the harmful effects of junk food and try to avoid them.

 

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Now, The Conclusion

 

Eating junk food regularly causes many harmful effects.

They affect almost all the vital organs in the body and can make us weak as well as sick.

According to some studies, there is a possibility between cancer, and ultra-processed foods, such as junk foods.

They lack fibers, vitamins, other nutrients, and increase the acidic level of our body. 

These unhealthy foods indirectly affect our bone and skin health.

According to a 2010 study, highly sugary diets may cause various skin problems, such as acne, wrinkle, etc.

Increasing obesity due to regular consumption of fast foods lead to a complication with bone density and increase the risk of breaking bones.

junk foods not only do psycho-physical impacts but also create negative impacts on society.

say no to junk foods

In the USA, 2 in 3 individuals are suffering from obesity, which is closely related to junk food consumption.

So, what are the solutions! Reducing the regular eating of junk food. Say no to fast food.

Occasionally, a little amount of fast food can be eaten, but it should not be frequent, and not in a larger amount.

Instead of these unhealthy, high sodium, empty-calorie, trans-fat-containing acidic foods, a healthy alkaline diet, veggies, antioxidants, and healthy fats are more important for our health.

So, we request all the readers to reduce and control their regular eating of fast food. They are tasty poisons.

 

Thank You.

We are waiting for your feedback. We are excited to know how did you eliminate junk foods from your regular diet. Comment below.

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