Avoid fast food and treats; they are high in fat and sugars. The term ‘junk food’ is often used to refer to unhealthy foods. But the line that determines what is healthy and what is not often diffuse. That is why it is essential to know exactly what foods are considered junk and what can be done when that type of food predominates in our diet.
WHAT IT IS AND WHY AVOID JUNK FOOD
The word “junk food” is used to refer to meals with extremely high caloric content, instead of quite a low nutrient value. A lot of men and women attempt to prevent or restrict the consumption of the form of food because they involve good health dangers, and pros usually teach people to select other healthy choices.
This Term was first coined in 1972 by scholars of the middle of Science of Public Interest, who sought to make customers aware of these products with excessive caloric value and reduced nutrient intake. For manufacturers, however, making this kind of food has great appeal, because they are generally inexpensive and simple to prepare, and also generate massive revenues.
Foods that fall under the definition of “junk food” can be varied, and depend on a wide number of factors. Snacks, such as french fries, bagged snacks, sweets, and other treats, are universally placed in this category; and many people also name fast food like hamburgers, pizza, and fried foods.
CHARACTERISTICS OF “JUNK FOOD”
But what exactly is junk food? It is the one that includes all those foods that do not add nutritional value, but that do add calories, sugar, salt, and saturated fat, as well as preservatives such as nitro salts and nitrites. Junk food is, by definition, rich in caloric content and low in nutrients. This means that it contains high levels of calories, coming from its fatty components and sugars; while providing few proteins, vitamins, and minerals. Commonly, pre-cooked, processed or packaged fried foods and foods are usually considered junk.
Within this food group, the typical examples are hamburgers, pizzas, hot dogs, pies, ice cream, and desserts, among others.
Many of the junk foods can be considered healthy or junk, depending on their ingredients and preparation methods. In general, the higher the processing of its elements, the more “junk” the food will be considered. On the contrary, fresh and little processed ingredients will make a dish healthier.
Also, another factor that influences the choice and characteristics of food is the social stratum of the consumer. The healthiest and highest-income people will have a wide field of junk food not to consume. On the other hand, people with lower incomes will see less food as scrap.
In some communities, ethnic “take-out” food such as tacos, fish and fried chickens, various types of Indian curries and others are also often considered junk food.
CONSEQUENCES FOR HEALTH
According to experts, for Optimum heart wellbeing, you shouldn’t eat more than 1,500 mg of sodium every day. Excess sodium increases blood pressure and the risk of stroke, and junk food has a high content of this element. Another choice is to pick low-sodium packaged food cook with sweeteners and less salt.
Another threat of A diet full of junk food is weight gain. The ingestion of foods with lots of calories and few nutrients does Not satisfy hunger; also that makes us continue eating without even realizing it
Junk food with high sugar content (such as soda, and candy) also attacks the tooth enamel, breaking it down and causing tooth decay. This can be avoided by eliminating sugary foods from the diet and replacing sodas with other sugar-free varieties. Frequent brushing of teeth decreases the risk of caries.
Finally, the usual intake of junk food can cause severe gastrointestinal problems. This type of processed food provides very little fiber to the diet, which prevents bowel movement and leads to constipation. Fruits are a good option, as they help contain the sweet tooth while providing textures to regulate the body.
DECREASING THE CONSUMPTION OF FAST FOOD
Previously, we have seen the number of problems that can lead to the intake of junk food. Notwithstanding such categorization, the consumption of this type of food commonly does not cause severe and immediate health consequences. It is generally safe, as long as it is integrated into a balanced diet.
Ideally, regulate the consumption of this type of food (fast food, packaged and processed) to a minimum, or indulge in it very occasionally. And it is always aware of the need to include in the diet a large amount and variety of nutritious and healthy foods such as fruits, vegetables, and legumes.
Junk food generates the following damages in the body:
• Increases the risk of developing cardiovascular diseases due to excessive supply of saturated and trans fats, which increase bad cholesterol or LDL and lower good cholesterol or HDL, also of triglycerides.
• Increases the risk of hypertension due to excess sodium.
• Increases the risk of Type II Diabetes and Insulin Resistance, as it contains excess sugar and low fiber intake.
• Increase the risk of overweight and obesity, due to excessive intake of calories, fats, carbohydrates or flour and sugars.
• Increase the risk of nutritional deficiencies, since these foods are low in fiber, vitamins, minerals, healthy fats.
Relationship between intelligence and junk food
An Ohio University study looked at more than 11,000 children in grades five through eight and found that the more junk food they ate in fifth grade, the lower their classes in reading, math, and science three years later.
Eating at fast-food restaurants three or more times a week has been associated with 20% less academic performance.
Overall, 10% of the boys in the study said they eat in fast-food restaurants every day. 10% did it four to six times a week. And more than 50% indicated feeding this way between one and three times a week.
Why do junk foods have this effect on children?
Research indicates that diets high in fat and sugars harm memory and learning since it affects the neurotransmitters we need to think and form memories. Also, they lack iron and other nutrients that strengthen the brain, and trans fats that are used for frying impair your brain’s potency. Prevent your child from eating junk food at school and set a good example at home.