Imagine when you go to a store, see an ad on TV, or go out with friends... how many delicious and colorful foods come before our eyes? Chips, biscuits, cakes, sweet drinks... We love to call these 'junk food'. But have we ever thought about what these things actually do to our bodies? Although we are deceived by their taste, the real story is a little different. Let's find out more about them today.
What is this 'junk food'?
Simply put, junk food is food that is very low in nutritional value but very high in calories . That is, when we eat these foods, we do not get the vitamins, minerals, protein, and fiber that our body needs. We often get only empty calories. These are stored as fat in our bodies and pave the way for many diseases like obesity, diabetes, and high cholesterol.
Now, someone might ask, "Is pizza junk food?" It really depends on how it's made. It has some nutrition because of things like cheese and tomato sauce. If we add a lot of vegetables and a little chicken to it, and make it with a whole-wheat dough, it's almost completely out of the junk food category. But if it's store-bought, with a lot of oil and processed meats, it's definitely junk food.
Another thing is some 'breakfast cereals' that you eat for breakfast. They look so innocent, don't they? But some of them only contain sugar, (high-fructose corn syrup) and refined white flour. That means they also fall into the junk food category.
What are the main problems with eating junk food?
Let's look at some of the main problems with junk food. Once you understand these, you'll feel like you need to control this food a bit.
| The Problem | Explanation |
|---|---|
| Low satiety | Try eating a packet of chips. You don't feel full after eating, right? That's why we tend to eat a lot without realizing it . This is the biggest danger. |
| Avoiding healthy foods | When we eat this junk food, we miss out on the good food that is good for our body. Imagine, if you drink two or three bottles of sugary drinks a day, you are missing out on a glass of milk, a fresh fruit juice, or an orange that you could have had at that time, right? |
| High calorie content | When the body receives more calories than it needs, these are stored as fat, leading to obesity and related diseases such as diabetes, heart disease, and high blood pressure. |
Simply put, junk food is food that deceives our bodies. Although it may tempt us with its taste, it is very harmful to our health.
The link between fast food and unknowingly overeating
Today's ubiquitous 'fast food' restaurants are like a kingdom of junk food. French fries, chicken nuggets, milkshakes, sugary drinks... These are the main ones. Not only are these foods low in nutritional value, but research has found that some of the properties of these foods make us want to eat more .
In a study conducted in the United States, a group of young children were given the same type of food (chicken nuggets, french fries, cola) in different ways. Surprisingly, no matter how much food was given or how it was given, the children consumed half of their total daily calorie intake in one meal!
Why does this happen when you eat fast food?
According to researchers, there are several reasons for this:
- Low in fiber: Due to low fiber, you don't feel full.
- Very tasty (High palatability): The taste on the tongue due to the high salt, sugar, and flavoring makes you want to eat more.
- High calorie density: This means that a small amount of food contains a large amount of calories.
- High in Fat: Foods high in fat also make us want to eat more.
- Liquid Sugar is High: The amount of sugar, especially from sweetened beverages, is very high.
The junk food trap on TV
We all know that there are a lot of advertisements on TV, especially aimed at young children, about junk food that is high in sugar, salt, and fat. Do you know how much these advertisements affect the minds of children?
In a study conducted in the UK, children aged 9-11 were shown junk food ads and toy ads separately. Then they were given something to eat. The results were surprising.
Children ate significantly more after seeing junk food ads! In particular, obese children increased their food intake by 134% after seeing these ads. Normal-weight children also increased their food intake by 84%.
This shows how subtly these advertisements target our children.
How do we stay away from this junk food and make good choices?
Living in a world full of junk food, it can be hard to completely avoid it. But with a little thought, we can make better, healthier choices. Here are some tips that may help you.
- Choose better options: If you're eating out, instead of the usual fried chicken or french fries, opt for a grilled chicken sandwich, a pizza with lots of vegetables, or a burrito with beans. If you're eating noodles, add vegetables and an egg to it.
- Stay away from sugary drinks completely: Sweetened drinks and artificial fruit drinks are like liquid sugar cubes. Instead, try drinking fresh fruit juice (with less sugar), orange juice, grapefruit juice, or just plain water. This will make a big difference.
- Get into the habit of reading labels: When buying packaged foods from the store, check the label. Avoid foods that contain high sugar, high-fructose corn syrup , milled grains, and partially hydrogenated oils .
- Make healthy snacks at home: Instead of store-bought cheese balls and biscuits, try eating some home-cooked chickpeas, sprouted green beans, or a few pieces of fruit.
- Limit TV/Phone Time: Reduce the time you and your children spend watching TV and phones. This is when we are most likely to eat junk food without realizing it. It also reduces our exposure to junk food advertisements.
Take-Home Message
- Junk food is low in nutrition and high in empty calories. Don't be fooled by its taste.
- Since these foods are less filling, there is a high chance of unknowingly overeating and becoming obese.
- Advertisements on TV and the Internet strongly encourage children, especially children, to eat junk food. As parents, be aware of this.
- Always try to choose healthy, nutritious foods, both when eating out and at home. Even small changes can have a big impact on your health.
- If you have any concerns about your or your child's weight or diet, be sure to consult your family doctor for advice.
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