Did you know that junk food is the main source of energy, fat, sugar and sodium in most Americans’ diet? Imagine that most of what we eat comes from foods that provide no real nutrients, but an excess of calories that makes us feel full and satisfied faster. According to a recent study, US adults consumed an average of 4.8 junk food items a day during 2015 and 2018. Two nationwide surveys showed that during these years:
Overall, 47% of energy, 75% of total sugar, 46% of sodium, and 48% of saturated fat consumed by US adults derived from junk food sources [1].
Of that 75% of total sugar coming from junk food, 40% comes from sugary beverages such as sodas, juices and coffees.
This problem is worse in kids’ and adolescents’ diets. More than 70% of kids’ and adolescents’ daily calorie intake, and more than 90% of their total sugar intake are derived from junk foods [2].
This is a very concerning trend, because eating big amounts of junk foods leads to nutrition-related non communicable diseases such as obesity, diabetes, and hypertension. So, there are many reasons why people should either stop or significantly lower their consumption of junk foods. What would happen if you stop eating junk food? Here’s a list of what you can expect once you stop this habit:
- You’ll start losing weight naturally. Cutting back on junk food means you’ll be receiving less amounts of fat, sugar and calories, which will naturally lead to weight loss.
- You’ll feel more energetic. Receiving more calories from junk food doesn’t mean you’re obtaining enough nutritional substance. By eating more home-made meals that are rich in protein, vegetables, and fibers, you obtain energy in a more balanced way.
- You will feel more prone to doing exercise. If your body starts to feel lighter and more energetic, odds are that you’ll start looking for opportunities to engage in more dynamic activities or exercises. Of course, exercising has a very positive effect on health.
- You’ll improve your physical health. Eating foods that are high on sugars, fats, calories and sodium lead to a higher risk of developing hypertension, heart diseases, diabetes, certain types of cancers, obesity, even asthma. If you stop consuming these foods, your overall health condition will definitely improve and you’ll avoid these risks.
- You’ll breathe better. Believe it or not, eating junk food actually deprives you of oxygen! How can this happen? Fat accumulation tends to create deposits that can block your air ways and lead to respiratory conditions like asthma or sleep apnea. If you consume less fat, these deposits will decrease.
- You’ll be more concentrated. Have you ever noticed that when you eat big amounts of junk food you start feeling drowsy? This is because this type of food lowers your blood circulation and oxygen flow, which also makes it harder to focus.
- You’ll improve your mental health. A recent systematic review and meta-analysis study discovered that there’s a significant positive association between frequent junk food consumption and the potential of symptoms of mental health problems [3]. Abstaining from these foods can then be beneficial for your mental health.
- You’ll experience a more rewarding satisfaction. Changing your eating habits to healthier alternatives can provide you a sense of fulfillment that goes beyond the immediate need of satiating your hunger. You’ll notice that you feel better about doing what’s best for you and your body, after all, “you are what you eat”.
Contact us
At LIMARP International Center of Excellence for obesity, we offer integral bariatric programs that treat obesity from a multidisciplinary approach. Out treatments include a bariatric intervention, nutritional guidance, psychological counselling, personalized exercise routines, and long-term follow-up. If you would like to know more about our services, please call (619) 270-8823 or send us a message through this website or any of our social media pages.
References
[1] E. K. Dunford, B. Popkin, and S. W. Ng, “Junk Food Intake Among Adults in the United States,” J. Nutr., vol. 152, no. 2, pp. 492–500, Feb. 2022, doi: 10.1093/jn/nxab205.
[2] E. K. Dunford, B. Popkin, and S. W. Ng, “Recent trends in junk food intake in US children and adolescents; 2003-2016,” Am. J. Prev. Med., vol. 59, no. 1, pp. 49–58, Jul. 2020, doi: 10.1016/j.amepre.2020.01.023.
[3] M. Hafizurrachman and R. K. Hartono, “Junk Food Consumption and Symptoms of Mental Health Problems: A Meta-Analysis for Public Health Awareness,” Kesmas J. Kesehat. Masy. Nas. Natl. Public Health J., vol. 16, no. 1, Art. no. 1, Feb. 2021, doi: 10.21109/kesmas.v16i1.4541.