Eating junk food on a regular basis can increase the risk of obesity and chronic diseases such as cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some types of cancer. Excess calories from fast foods can cause weight gain. In the short term, fast food affects blood sugar and blood pressure, increases inflammation and may mean that a person is not getting the necessary nutrients. In the long term, a diet rich in fast food could lead to problems with digestion, immunity, inflammation, heart health, obesity, and more.
While it can be difficult to reduce the amount of junk food you eat, you don't necessarily have to give up all your favorite foods. In addition, the rapid rise in blood sugar from eating junk food that is high in refined carbohydrates and added sugars can cause an increase in insulin and cause a rapid drop in blood sugar. Also keep in mind that products known as “health foods”, such as some fruit juices and muesli bars, can actually be junk food if they contain high levels of sugar, salt, or fat. The amount of inflammation and oxidative stress your body will experience after eating junk food from time to time seems to depend on the “big picture” of your choices over time.
A small study of 12 healthy young men found that eating junk food for just five days reduced the muscles' ability to convert glucose into energy, even though they didn't consume more calories as part of the study. It's important to balance junk food intake with increased exercise to help burn off extra energy. If you want to enjoy junk food from time to time but are concerned about the impact on your health, take a look at your general health habits. The product can also contain salt or fat and can be high in calories, so even sugar-free products can be junk food.
Eating an excessive amount of junk food can have a negative effect on your overall health and well-being and can also reduce your ability to stay active. Following a poor quality diet high in junk food is linked to an increased risk of obesity, depression, digestive problems, heart disease and stroke, type 2 diabetes, cancer and premature death. In the same way that people addicted to drugs or alcohol require a higher dose over time, you crave more junk food the more you eat it. In general, most Australians eat too much junk food and should strive to eat less and less frequently.
Junk food is so called because it doesn't play a role in healthy eating, especially if you overeat. While there are a growing number of healthier fast food options, most fast food can still be classified as junk food. When choosing between a healthier option and junk food, keep in mind that including just one healthy meal a day in the typical American diet could reduce the body's overall stress and inflammation.
