By Mutalib Jibril
Junk food refers to a food that contains high levels of fats, salt or sugar, and lacks nutrients such as fibre, vitamins and minerals.
Examples include shawarma, suya, boli, burger, White bread, pizza, candies, chocolates, chips, cakes, etc.
Grabbing a quick snack while en route workplace, hospitals, markets among others has an underlying health risks.
Health Risks Associated With Consuming Junk Food
Obesity
One of the prevalent consequences of consuming junk food is its high calorie, sugar, and fat content, which are primary contributors to weight gain. Moreover, obesity resulting from excessive junk food consumption is linked to a range of problems including joint discomfort, diabetes, and various heart conditions. Therefore, it’s crucial to reduce the consumption of fast food to mitigate these health risks. In effect, the World Health Organization (WHO) said obesity has tripled worldwide since 1975.
Cancer
Consuming a diet low in nutritional value but rich in fats, sugars, salts, and calories has been associated with an elevated cancer risk.
A study in the journal PLOS Medicine indicated that individuals with the highest junk food consumption faced increased chances of developing stomach, colorectal, and respiratory tract cancers. Opting for a diet abundant in fruits, vegetables, whole grains, and plant-based proteins can mitigate the likelihood of specific cancers and contribute to overall health.
A study in “Cancer Epidemiology, Biomarkers & Prevention” found that a Western-style diet, characterized by high consumption of fast food, is associated with a higher risk of prostate cancer.
Dental Cavities
While the flavor of junk food is undeniably appealing, it poses a significant threat to your dental well-being. The sugars and salts found in these products nourish detrimental oral bacteria, leading to the production of acids that erode tooth enamel and give rise to cavities. Opting for a diet centered on whole foods, however, can be a wise choice to safeguard your dental health.
High Cholesterol
Consuming diets rich in saturated fats has the potential to elevate levels of low-density lipoprotein (LDL) cholesterol, commonly known as ‘bad’ cholesterol. To mitigate this risk and attain a more favorable LDL-to-HDL cholesterol ratio, it is advisable to steer clear of or limit the consumption of junk food and other high-cholesterol, unhealthy foods. High-density lipoproteins (HDL), often referred to as ‘good’ cholesterol, play a crucial role in eliminating various cholesterol types from your bloodstream.
Cardiovascular Problems
Excessive junk food intake carries a significant downside in the form of an elevated risk of cardiovascular disease.
A Research from Harvard has revealed that a diet heavy in red meat and sugary indulgences has the potential to induce inflammation, thereby amplifying the chances of heart disease and stroke. Conversely, adopting a diet abundant in vegetables, fruits, and other anti-inflammatory foods can effectively lower this risk while fostering cardiovascular well-being.
Skin Problems
Junk food is often high in processed sugars and unhealthy fats. These can trigger an inflammatory response in the body, which may manifest as acne and other skin issues. Inflammation can exacerbate existing skin conditions or lead to the development of new ones.
In the same vein, certain people might have sensitivities or allergies to ingredients frequently present in junk food, such as artificial additives and preservatives. These sensitivities can lead to skin responses like hives or rashes.
Harmful Ingredients Commonly Found In Junk Food
Artificial food colouring
Research indicates that artificial food colouring may cause hyperactivity in sensitive children and can cause allergic reactions. The use of red colour has been shown to increase the risk of thyroid tumors.
Sodium Nitrite
It is a common chemical used in processed meat that can be converted into a harmful compound called nitrosamine. Regular consumption of this chemical is also linked to a higher risk of several types of cancer.
Artificial Sweeteners
The most common type of artificial sweeteners are aspartame, sucralose, saccharin, and acesulfame potassium. While they claim to promote weight loss and blood sugar control, they might result in headaches and other health issues.
Monosodium Glutamate (MSG)
It is a common food additive added to savoury dishes. This additive is likely to have negative effects on human brain health. It is also associated with weight gain and metabolic syndrome.
Sodium Benzoate
Even though this chemical is considered safe by the FDA, there are studies that suggest it is potentially harmful to humans. It has been associated with increased hyperactivity and when combined with vitamin C, it may be associated with cancer development.
What Makes Junk Food Addictive?
Junk food’s allure isn’t just about its delicious taste; there’s a scientific reason behind its appeal. It’s tied to the brain’s natural inclination to seek pleasure, a phenomenon known as the brain’s ‘reward’ system.
When you indulge in tasty food, including junk food, this reward system in your brain activates. It triggers the release of dopamine, a neurotransmitter associated with pleasure. The surge of dopamine creates a pleasurable sensation, prompting your brain to adapt by producing more dopamine receptors. Similar to how individuals with substance addictions build tolerance and need more of a substance for the same effect, you crave more junk food as you continue to consume it.
Healthier Choices and Lifestyle Decisions to Counteract the Effects of Junk Food on Health
Choose Fruits and Vegetables as Snacks
Fruits and vegetables are rich in dietary fibers. They are packed with vitamins, minerals, antioxidants, and water. The fibers in these items can slow down the absorption of sugar in the bloodstream and control sugar crashes as well as food cravings. Additionally, these items are low in calories. So, they can help you maintain your weight.
Have a Meal at Home Before Going Out
Typically, people turn to junk food when they’re away from home. Eating a nutritious meal beforehand reduces the unpredictability in your food choices, allowing you to better manage your consumption of unhealthy options.
Maintain Proper Hydration
Ensure you stay well-hydrated by drinking an ample amount of water during the day. Occasionally, thirst can be confused with hunger, resulting in unnecessary snacking.
Read Labels
Learn to read food labels carefully. Look for products with minimal ingredients and avoid those high in trans fats, added sugars, and excessive sodium.
Sleep Well
Make quality sleep a priority. Insufficient sleep can disturb the hormones responsible for regulating appetite, leading to heightened cravings for unhealthy foods.
Maintain Balanced Diet
Strive for dietary balance by incorporating a diverse range of food groups. This guarantees a broad spectrum of nutrients that contribute to overall well-being.
Opt for Healthier Snacks
When seeking a quick energy boost, select wholesome snacks such as nuts, yogurt, or fruit. These choices are more fulfilling and have fewer negative effects on health compared to junk food.
How Government Can Reduce the High Rate Of Consumption Of Junk Food
Public Awareness Initiatives
Governments and health organizations should undertake public awareness initiatives to inform the public about the health hazards linked to excessive consumption of junk food. These efforts strive to alter consumer behavior and advocate for healthier dietary choices.
Subsidies for Healthier Food
The Governments should offer subsidies or monetary incentives to enhance the affordability and accessibility of nutritious foods. This approach will rapidly enhance the adoption of healthier eating habits.
Food Labelling Regulations
The governments should enforce obligatory labeling rules for packaged foods. These labels give details about nutritional composition, encompassing quantities of sugars, fats, sodium, and other vital elements.
Additionally, labels may incorporate symbols or alerts on the front of packages to notify consumers of elevated levels of particular nutrients, like added sugars or saturated fats.
Sugar Tax Implementation
The government should institute sugar taxes on sugary beverages and snacks with high sugar content. These taxes are crafted to curtail consumption by raising the prices of such products.
Limiting Junk Food Advertising
The governments should enforce limitations on the promotion of junk food, particularly when directed at children. These regulations curb the advertising of unhealthy foods on television, online platforms, and within educational institutions.
On this note, the impact of junk food on our health is undeniable. From contributing to obesity and heart disease to affecting our skin and overall well-being, the consequences are far-reaching. It’s crucial that we take proactive steps to safeguard our health and the well-being of future generations.
As individuals, we hold the power to make healthier food choices on a daily basis. Let’s prioritize whole foods, nourishing our bodies with the nutrients they truly need. But beyond our personal decisions, we can also play a role in shaping a healthier food environment.
Advocate for better food policies in your communities schools, and governments. Support initiatives that promote access to nutritious foods and limit the reach of harmful junk food marketing, especially towards our vulnerable youth. By standing up for these changes, we can create a positive impact that extends beyond our individual choices.
Additionally, consider supporting organizations dedicated to combating the negative effects of junk food. Whether it’s through donations, volunteering, or spreading awareness, your contribution can help drive meaningful change.
Remember, our collective actions have the power to shape a healthier, happier future. Let’s join forces to create a world where nutritious choices are not only accessible but also celebrated. Your journey towards better health begins today, and together, we can make a lasting difference.