In today’s fast-paced life, we often neglect ourselves. From the moment we wake up, our routine starts, and we work tirelessly until we go to bed at night. In this hustle, we tend to eat whatever comes our way.
In particular, we focus a lot on fast food. There are many reasons for eating junk food besides just filling our stomachs. Fast food is readily available, quickly prepared, and most importantly, it tastes delicious. However, eating junk food also has many disadvantages. Fast food is very unhealthy. Consuming junk food instead of healthy food can harm your body.
We often decide to avoid eating junk food frequently, but it’s not that easy due to our habits. According to a report published in the journal Appetite, when we avoid eating cooked food repeatedly, psychological and physical symptoms appear, such as mood changes, frequent cravings for something specific, anxiety, headaches, and lack of sleep. These symptoms are similar to those when a person tries to quit smoking or another addiction. Research has also shown that these symptoms are more intense during the first 2 to 5 days of reducing junk food intake.
Why is fast food dangerous for health?
Fast food or junk food contains a high amount of calories and added sugars with negligible nutritional value. It contains trans fats, which are harmful to the body. The combination of high fat, sugar, and salt makes fast food tasty but negatively impacts your body’s functioning. These three substances put pressure on the cardiovascular system, leading to illness. During the monsoon, if hygiene is not maintained correctly, fast food can spread diseases like typhoid, cholera, and jaundice.
Increased risk of these diseases
Numerous studies have concluded that the trans fats in fast food raise harmful cholesterol levels in the blood while lowering good cholesterol. This increases the risk of type 2 diabetes and heart disease. The increased salt content in fast food can also cause high blood pressure. Junk food also contains a large amount of calories, leading to weight gain and obesity. This increases the risk of asthma and other respiratory diseases.
What is processed food?
Processed food is food that is preserved for long-term consumption. It contains artificial flavours and colours, which have adverse effects on health.
Effects of eating junk food:
- Affects thinking ability: Processed food lacks nutritional value. Our ability to think deteriorates when the body doesn’t get the necessary nutrients. That’s why it’s advisable to avoid junk food/processed food. Fast food may fill your stomach for a short while, but long-term consumption is dangerous. People who eat fast food and processed pastries are 51% more likely to suffer from depression than others.
- Risk of allergies: Flavors and colours used in these foods can cause allergies to your skin. Often, the allergies are so severe that they are hard to treat. We often notice artificial colouring in processed foods.
- Weakens bones: Processed foods contain phosphates, which make the food tasty, but these phosphates weaken bones. Many people consume processed foods throughout the day, leading to excessive phosphates in the body, which negatively affects bones. Therefore, these foods should be avoided.
- Mood swings: Fast foods contain high levels of trans fats, which disrupt the body’s balance of omega-3 fatty acids. When the omega-3 fatty acid balance is disturbed, your mood changes, leading to mood swings.
- Affects repro-ductive health: High consumption of processed food affects reproductive health. We often see many women facing this problem today.
Things mixed into processed food:
- Preservatives: Chemicals added to prevent food from spoiling or decaying.
- Colours: Artificial colours are added to give the food a specific colour.
- Flavours: Flavors are added to give the food a specific taste.
- Texture: Additives are mixed artificially to achieve a specific texture.
High levels of these ingredients in fast food:
- Fats and calories: Fast food is very high in fat and calories. It includes trans fats, which can lead to cholesterol and heart disease.
- Sugar: Fast food contains excessive sugar, which contributes to obesity.
- Sodium: Fast food has high levels of sodium, which increases blood pressure.
Therefore, it’s best to stay as far away as possible from processed, junk, and fast food. The changes in your health in the future begin with your diet today. Therefore, having a natural, balanced diet as much as possible is important.
Healthy Alternatives to Junk Food: How to Satisfy Cravings Without the Guilt
In India, snacking is a daily part of life, but it’s easy to fall into the trap of reaching for fried, sugary, or processed snacks. Thankfully, there are plenty of healthy Indian alternatives that not only satisfy your cravings but also nourish your body.
Instead of reaching for a packet of chips, try roasted makhana (fox nuts). They are crunchy, light, and rich in fibre and antioxidants, making them a perfect snack that won’t spike your blood sugar.
If you’re craving something sweet, swap out sugary mithai for a piece of fruit like guava, apple, or papaya, or try homemade besan ladoos made with jaggery instead of refined sugar. These provide natural sweetness, fibre, and nutrients to steady your energy.
For those who love crispy snacks, try baked kale chips or roasted chana (chickpeas) with a sprinkle of chat masala, a much healthier option than deep-fried snacks like samosas or bhujia—craving something creamy? Opt for low-fat dahi with a drizzle of honey or fruit for a refreshing, probiotic-packed dessert that beats ice cream.
These simple swaps help curb unhealthy cravings and improve your overall health. So, next time you’re hungry, reach for a healthier Indian snack and feel good knowing you’re making a better choice for your body.
