Avoid Eating Junk Foods

 

       Junk food is defined as food and drinks low in nutrients (e.g. vitamins, minerals and fibre) and high in kilojoules, saturated fat, added sugar and/or added salt. The worst ones are most obvious—chips and cookies, coke and colas, and other sugared liquids, candy, and most other snacks. The biggest offenders are sugar (including sucrose, white table sugar, and others such as high fructose corn syrups) and flour, and the thousands of products made from these two deadly ingredients (from ketchup and mayonnaise to energy bars and sports products, and almost all liquid refreshments). Junk food is synonymous with fast food, and includes almost all burgers, fries, pizza, fried chicken and foods that are battered or coated or have sauces. The instant lifestyle now makes people prefer foods that are served fast, simple and delicious even though they contain unhealthy ingredients. The proliferation of restaurants and stalls serving junk food but not having a balanced nutritional content is a sign that junk food is a people's favorite. We see how nowadays, the younger generation is getting indulging in more and more junk food. This is putting their lives in danger and giving them an unhealthy lifestyle. The term ‘junk food’ itself says a lot about this food. It indicates how it is lead to many health problems.

         One of the most common side-effects of consuming junk foods is increased obesity. It's composition of loads of sugar, calories and fats. There are a lot of calories in a portion of junk food, but there is just a little or no nutritional value. The unhealthy ingredients of the junk foods are further aggravated with increased portion sizes. While the portions have become large, the person will still eat the complete meal regardless of feeling full or not. This means that people are eating bigger portions of junk food leading to abnormal weight gain or obesity. Obesity can cause many medical issues like diabetes, joint-pain and heart diseases.  The resulting obesity may begin clogging up the arteries and lay the basis of an impending heart attack. The more often you eat junk food, especially if it is not balanced with regular exercise, obesity can threaten your health. The second disease that might caused by consuming junk foods is cancer. Junk foods tend to be high in salt, sugar and fat but low on fiber. This condition causes an imbalance of nutritional intake, so that gradually it will lead to abnormal development of body tissue cells into cancer cells. Most of the fast foods contain high levels of saturated fat. Eating these foods regularly can increase levels of bad cholesterol (LDL) in the blood. High levels of bad cholesterol can lead to heart attacks and strokes. Not only that, junk food also contains trans fat which is the worst type of fat. Trans fats are associated with increased levels of bad cholesterol in the blood.

         Junk foods are also very bad for the digestive system because it slows down the digestive process, making for bloating of the stomach and other digestive problems like abdominal cramps and excess gas. The other disgestive problems that caused by junk foods are gastroesophageal reflux disease (GERD) and irritable bowel syndrome (IBS). Junk food also causes other digestive problems, such as constipation and bloating. The reason is that fast food is rich in sodium which allows the buildup of water retention in the stomach, thus making us feel bloated. The stomach needs healthy enzymes in order to properly digest their food and junk food doesn’t contain these enzymes. Junk food lacks fiber, which is necessary for the absorption of nutrients and the excretion of water through the bowels and the kidneys. This can result in irritable bowel syndrome and poor digestion.

       Teens who eat a lot of junk foods are more likely to experience depression. Especially if they avoid consuming vegetables and fruit. High levels of sodium in fast food have been linked to a number of indications of depression. This was stated in a psychology journal report. This research examined 76 junior high school age children in Alabama, United States. Research has compared reports of depression to levels of potassium and sodium in teenagers' bodies. Measurement through urine test for one and a half years. Researchers found that teens with high sodium levels and low potassium levels were more likely to have indications of depression. Researchers also found sodium affected the mood of adolescents over a period of time. Researchers suggest that consumption of fruits and vegetables can help prevent indications of depression.

     The negative health impacts that have been described above are the main reasons why you should avoid junk food wherever possible. Frequent consumption of junk food increases the intake of excess fat, simple carbohydrates, depression symptoms and processed sugar which may lead to a higher risk of obesity. So next time you want to know if what's on your plate is junk or not, ask yourself these 3 crucial questions:

1. How many calories am I consuming in this one serving?

2. What are the healthy nutrients I am taking in with this meal?

3. What's the quality of ingredients used; how fresh is this food item?

      Junk food is bad for people of all ages, but mostly for teenagers and young children because it ends up effectively ruining their health for good. Parents and other responsible adults should be extra aware to ensure that they set a good example and feed their children balanced and healthy diets. Also note that quitting junk food is a gradual process. If you are someone who is accustomed to daily doses of junk, then quitting may not be way. The first few days could be tough as you may experience some of these symptoms: irritability, headaches, dip in energy levels and so on. An occasional treat never hurts, what you have to look out against is consistent consumption of junk foods, especially at the cost of healthy nutrition. You should eat healthy foods that contain lots of fiber, and do regular exercise, so that not only can your health be maintained properly, the body can feel fitter so that work activities can run smoothly.