Junk foods basically refer to eatables that contribute to immense calories but of very little nutritional value. These are processed foods, often high in salt, fat, and sugar. Due to this, junk foods are also known as
HFSS (high in fat, salt and sugar) food. Research have shown that eating junk foods (such as hamburgers, fried foods, cakes and biscuits, sugary sodas, etc) regularly can put you at very high risk for obesity and other chronic diseases, including heart disease, diabetes, and cancer.Here are 10 major harmful effects of eating junk food you should know:
1. Elevated cholesterol Level
Intake of diets that are high in saturated fat can raise the levels of low-density lipoprotein (LDL) cholesterol, also called ‘bad’ cholesterol. Avoid or limit the intake of junk food and other unhealthy high-cholesterol foods to reduce your risk while creating a more favorable LDL-to-HDL ratio. High-density lipoproteins (HDL), also known as ‘good’ cholesterol, helps remove other types of cholesterol from your bloodstream.
2. Kidney Problems
Consumption of junk and processed foods can take a huge toll on your kidney health. Researchers reported in a 2016 study published in the journal Experimental Physiology that eating junk food can cause damage to your kidneys as much as diabetes. Maintain a healthy diet and lifestyle to promote and protect your kidney health.
3. Cardiovascular Diseases
A major detrimental side effects of consuming junk foods is increased risk of cardiovascular disease. A large Harvard study showed that eating high amounts of red meat and sugary treats may trigger inflammation, increasing the risk of heart disease and stroke. However, a diet rich in vegetables, fruits, and other anti-inflammatory foods can reduce the risk while promoting cardiovascular health.
4. Cause of Diabetes
There has been numerous researches that points to the fact that junk foods may raise the risk of developing diabetes in various ways. For instance, foods that are high in calories and low in nutrients break down quickly in the body, which causes a rapid rise in blood sugar levels. Regularly eating junk food may lead to weight gain and excess body fat, which are major risk factors for developing type 2 diabetes. Junk foods are usually high in added salt, which can contribute to high blood pressure linked to an increased risk of type 2 diabetes. Junk food can also raise the levels of triglycerides due to the high content of trans and saturated fats. High levels of triglycerides can raise your risk for type 2 diabetes. Make healthier food choices to reduce your risk of developing diabetes and help manage the condition, in case you have it.
5. Obesity
There is no doubt that Consuming energy-densed and nutrient-deprived foods, such as junk food, is associated with an increased risk of obesity, which has been declared an epidemic irrespective of age, gender, or ethnicity. Obesity is also a major risk factor for heart disease, respiratory problems, cancer, and many serious chronic conditions. Being aware of the adverse effects of eating junk food and making healthier lifestyle choices will help you avoid unhealthy weight gain and promote good health.
6. Liver disease
The food we consumed plays a major role in the development and progression of liver disease. Several studies have shown that excessive consumption of foods that are loaded with unhealthy fats, proteins from meat, refined carbs, and sugar, can cause non-alcoholic fatty liver disease. Unhealthy foods such as junk food combined with a sedentary lifestyle can cause liver damage, leading to cirrhosis and increasing the risk of liver cancer.
7. Cancer Risk
A diet that is high in fats, sugars, salts, and kilojoules, has been linked to a higher risk of many cancers. In a study published in the journal PLOS Medicine, researchers reported that people who ate the most junk food showed a higher risk of stomach, colorectal, and respiratory tract cancers. Follow a diet rich in fruits, vegetables, wholegrains, and plant-based proteins to reduce the risk of certain cancers and help you stay healthy.
8. Dental Problems
Junk foods taste so good, but they can ruin your oral health. The sugar and salt in these foods feed harmful bacteria in your mouth, which produce acids that break down tooth enamel and cause cavities. Consider a diet rich in whole foods instead to help protect your teeth.
9. Depression
Experts have warned that not only junk food affects your body, but also impacts your mind. A study, namely, by the Molecular Psychiatry journal, showed that eating junk food raises the risk of depression. Furthermore, high junk food intake may make you less active, eat fewer fruits and veggies, and promote other poor dietary habits. One should focus on a healthy, balanced diet to improve mental health.
10. Skin problems
Eating a lot of junk or processed foods can cause various skin problems like pimples and acne breakouts. For example, a research review from 2021 showed that foods high in fats, refined carbs, and sugars were linked with acne. Other studies have also reported that diets high in dairy foods may be associated with an increased risk of acne. Adopting a balanced diet will go a long way toward preventing acne and other skin issues. A balanced diet is a diet that contains an adequate amount of all essential nutrients.
