Fast food and ultra-processed foods are everywhere in our modern society. They are convenient, cheap, and tasty, but they also come with a high price for our health. In this article, we will explore what fast food and ultra-processed foods are, why they are bad for us, and how we can reduce or eliminate them from our diet.
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What are fast food and ultra-processed foods?
Fast food is a term
that refers to food that is prepared and served quickly, usually in restaurants
or takeaways. Fast food typically includes items such as burgers, fries,
pizzas, hot dogs, fried chicken, and soft drinks. Fast food is often high in
calories, fat, salt, and sugar, and low in fiber, vitamins, minerals, and
antioxidants.
Ultra-processed foods
are a category of foods that are industrially made with many ingredients,
additives, and preservatives. Ultra-processed foods include ready meals, baked
goods, processed meats, snacks, candies, ice cream, and many more. Ultra-processed
foods are usually high in energy density, meaning they have a lot of calories
per gram of food, and low in nutrient density, meaning they have few or no
beneficial nutrients per gram of food.
Why are fast food and ultra-processed foods bad for us?
Fast food and ultra-processed foods are bad for us for many reasons. Here are some of the main
health risks associated with consuming these foods:
- Obesity and overweight: Fast food and ultra-processed foods
are major contributors to the obesity epidemic, as they are high in
calories and low in satiety, meaning they do not make us feel full or
satisfied. Eating too many calories and not burning them off through physical
activity can lead to weight gain and obesity, which is a risk factor for
many chronic diseases, such as diabetes, heart disease, stroke, and some
cancers.
- Cardiovascular disease: Fast food and ultra-processed foods
are high in saturated fats, trans fats, salt, and sugar, which can raise
blood cholesterol, blood pressure, and blood sugar levels, and damage the
blood vessels and the heart. High cholesterol, high blood pressure, and
high blood sugar are all risk factors for cardiovascular disease, which is
the leading cause of death worldwide.
- Cancer: Fast food and ultra-processed foods may contain carcinogens,
which are substances that can cause cancer. For example, processed meats,
such as bacon, ham, sausages, and salami, have been classified as
carcinogenic to humans by the World Health Organization, as they can
increase the risk of colorectal cancer. Other ultra-processed foods, such
as chips, crackers, biscuits, and cakes, may contain acrylamide, which is
a chemical that forms when starchy foods are cooked at high temperatures,
and which has been linked to an increased risk of ovarian and brain cancers.
- Mental health disorders. Fast food and ultra-processed foods
may affect our mood, cognition, and mental health. For example, a high
intake of sugar and refined carbohydrates can cause spikes and crashes in
blood sugar levels, which can lead to irritability, anxiety, depression,
and impaired memory and concentration. Moreover, a lack of essential
nutrients, such as omega-3 fatty acids, B vitamins, iron, zinc, and
magnesium, which are often missing or low in fast food and ultra-processed
foods, can affect the functioning of the brain and the nervous system, and
increase the risk of mental health disorders, such as depression, bipolar
disorder, schizophrenia, and dementia.
How can we avoid fast food and ultra-processed foods?
Avoiding fast food and
ultra-processed foods may seem challenging, but it is not impossible. Here are
some tips to help you eat more fresh, whole, and minimally processed foods, and
improve your health and well-being:
- Learn how to recognize ultra-processed
foods: One way to
identify ultra-processed foods is to read the ingredients list and look
for foods that have more than five ingredients, especially if they are
unfamiliar, artificial, or hard to pronounce. Another way is to use the
NOVA classification system, which categorizes foods according to their
level of processing, and avoid foods that fall into the ultra-processed
category.
- Make homemade meals as often as possible. One way to easily eliminate many
ultra-processed foods at once is to make as many homemade meals as
possible, using fresh or minimally processed ingredients. Cooking at home
gives you more control over what you eat, and allows you to add more fruits,
vegetables, whole grains, legumes, nuts, seeds, and lean proteins to your
diet. You can also use herbs, spices, lemon juice, vinegar, and other
natural flavorings to enhance the taste of your food, instead of relying
on salt, sugar, and artificial additives.
- Snack on whole foods instead of
pre-packaged snacks. Instead
of reaching for chips, cookies, candy, or soda when you feel hungry or
crave something sweet, opt for healthier snacks that are made from whole
foods, such as fresh or dried fruits, nuts, seeds, yogurt, cheese, hummus,
or popcorn. These snacks will provide you with more fiber, protein,
healthy fats, vitamins, minerals, and antioxidants, and keep you fuller
and more satisfied for longer.
- Avoid eating fast food. If you want to avoid fast food, you
need to plan ahead and prepare your own meals and snacks, or choose
healthier options when eating out. For example, you can pack a lunch box
with a sandwich, salad, or leftovers, and bring some fruit, nuts, or granola
bars for snacks. You can also look for restaurants that offer fresh,
grilled, steamed, or baked dishes, and avoid fried, creamy, cheesy, or
sugary ones. You can also ask for smaller portions, or share your meal
with someone else, and drink water, tea, or coffee, instead of soft drinks
or juice.
- Don’t forget about ultra processed drinks. Ultra processed drinks, such as soft
drinks, energy drinks, sports drinks, flavored waters, and fruit juices,
are often high in sugar, calories, and additives, and low in nutrients.
They can also increase your appetite and make you eat more. Therefore, you
should limit or avoid these drinks, and replace them with water, herbal
teas, or unsweetened milk. You can also add some lemon, cucumber, mint, or
berries to your water to make it more refreshing and flavorful.
Conclusion
Fast food and ultra
processed foods are harmful for our health, as they can increase the risk of
obesity, cardiovascular disease, cancer, and mental health disorders. To avoid
these foods, we need to eat more fresh, whole, and minimally processed foods, and
make homemade meals and snacks as often as possible. By doing so, we can
improve our health, prevent diseases, and enjoy a more balanced and satisfying
diet.
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