the negative effects of eating junk food essay

Harmful Effects of Junk Food Essay for Students and Children

500+ words essay on harmful effects of junk food.

Junk Food is very harmful that is slowly eating away the health of the present generation. The term itself denotes how dangerous it is for our bodies. Most importantly, it tastes so good that people consume it on a daily basis. However, not much awareness is spread about the harmful effects of junk food.

The problem is more serious than you think. Various studies show that junk food impacts our health negatively. They contain higher levels of calories, fats, and sugar. On the contrary, they have very low amounts of healthy nutrients and lack dietary fibers. Parents must discourage their children from consuming junk food because of the ill effects it has on one’s health.

Impact of Junk Food

Junk food is the easiest way to gain unhealthy weight. The amount of fats and sugar in the food makes you gain weight rapidly. However, this is not a healthy weight. It is more of fats and cholesterol which will have a harmful impact on your health. Junk food is also one of the main reasons for the increase in obesity nowadays.

This food only looks and tastes good, other than that, it has no positive points. The amount of calorie your body requires to stay fit is not fulfilled by this food. For instance, foods like French fries, burgers, candy, and cookies, all have high amounts of sugar and fats. Therefore, this can result in long-term illnesses like diabetes and high blood pressure . This may also result in kidney failure .

the negative effects of eating junk food essay

Above all, you can get various nutritional deficiencies when you don’t consume the essential nutrients, vitamins, minerals and more. You become prone to cardiovascular diseases due to the consumption of bad cholesterol and fat plus sodium. In other words, all this interferes with the functioning of your heart.

Furthermore, junk food contains a higher level of carbohydrates. It will instantly spike your blood sugar levels. This will result in lethargy, inactiveness, and sleepiness. A person reflex becomes dull overtime and they lead an inactive life. To make things worse, junk food also clogs your arteries and increases the risk of a heart attack. Therefore, it must be avoided at the first instance to save your life from becoming ruined.

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Ways to Avoid Junk Food

The main problem with junk food is that people don’t realize its ill effects now. When the time comes, it is too late. Most importantly, the issue is that it does not impact you instantly. It works on your overtime; you will face the consequences sooner or later. Thus, it is better to stop now.

You can avoid junk food by encouraging your children from an early age to eat green vegetables. Their taste buds must be developed as such that they find healthy food tasty. Moreover, try to mix things up. Do not serve the same green vegetable daily in the same style. Incorporate different types of healthy food in their diet following different recipes. This will help them to try foods at home rather than being attracted to junk food.

In short, do not deprive them completely of it as that will not help. Children will find one way or the other to have it. Make sure you give them junk food in limited quantities and at healthy periods of time.

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The Impacts of Junk Food on Health

Energy-dense, nutrient-poor foods, otherwise known as junk foods, have never been more accessible and available. Young people are bombarded with unhealthy junk-food choices daily, and this can lead to life-long dietary habits that are difficult to undo. In this article, we explore the scientific evidence behind both the short-term and long-term impacts of junk food consumption on our health.

Introduction

The world is currently facing an obesity epidemic, which puts people at risk for chronic diseases like heart disease and diabetes. Junk food can contribute to obesity and yet it is becoming a part of our everyday lives because of our fast-paced lifestyles. Life can be jam-packed when you are juggling school, sport, and hanging with friends and family! Junk food companies make food convenient, tasty, and affordable, so it has largely replaced preparing and eating healthy homemade meals. Junk foods include foods like burgers, fried chicken, and pizza from fast-food restaurants, as well as packaged foods like chips, biscuits, and ice-cream, sugar-sweetened beverages like soda, fatty meats like bacon, sugary cereals, and frozen ready meals like lasagne. These are typically highly processed foods , meaning several steps were involved in making the food, with a focus on making them tasty and thus easy to overeat. Unfortunately, junk foods provide lots of calories and energy, but little of the vital nutrients our bodies need to grow and be healthy, like proteins, vitamins, minerals, and fiber. Australian teenagers aged 14–18 years get more than 40% of their daily energy from these types of foods, which is concerning [ 1 ]. Junk foods are also known as discretionary foods , which means they are “not needed to meet nutrient requirements and do not belong to the five food groups” [ 2 ]. According to the dietary guidelines of Australian and many other countries, these five food groups are grains and cereals, vegetables and legumes, fruits, dairy and dairy alternatives, and meat and meat alternatives.

Young people are often the targets of sneaky advertising tactics by junk food companies, which show our heroes and icons promoting junk foods. In Australia, cricket, one of our favorite sports, is sponsored by a big fast-food brand. Elite athletes like cricket players are not fuelling their bodies with fried chicken, burgers, and fries! A study showed that adolescents aged 12–17 years view over 14.4 million food advertisements in a single year on popular websites, with cakes, cookies, and ice cream being the most frequently advertised products [ 3 ]. Another study examining YouTube videos popular amongst children reported that 38% of all ads involved a food or beverage and 56% of those food ads were for junk foods [ 4 ].

What Happens to Our Bodies Shortly After We Eat Junk Foods?

Food is made up of three major nutrients: carbohydrates, proteins, and fats. There are also vitamins and minerals in food that support good health, growth, and development. Getting the proper nutrition is very important during our teenage years. However, when we eat junk foods, we are consuming high amounts of carbohydrates, proteins, and fats, which are quickly absorbed by the body.

Let us take the example of eating a hamburger. A burger typically contains carbohydrates from the bun, proteins and fats from the beef patty, and fats from the cheese and sauce. On average, a burger from a fast-food chain contains 36–40% of your daily energy needs and this does not account for any chips or drinks consumed with it ( Figure 1 ). This is a large amount of food for the body to digest—not good if you are about to hit the cricket pitch!

Figure 1 - The nutritional composition of a popular burger from a famous fast-food restaurant, detailing the average quantity per serving and per 100 g.

Figure 1 - The nutritional composition of a popular burger from a famous fast-food restaurant, detailing the average quantity per serving and per 100 g.
The carbohydrates of a burger are mainly from the bun, while the protein comes from the beef patty. Large amounts of fat come from the cheese and sauce. Based on the Australian dietary guidelines, just one burger can be 36% of the recommended daily energy intake for teenage boys aged 12–15 years and 40% of the recommendations for teenage girls 12–15 years.

A few hours to a few days after eating rich, heavy foods such as a burger, unpleasant symptoms like tiredness, poor sleep, and even hunger can result ( Figure 2 ). Rather than providing an energy boost, junk foods can lead to a lack of energy. For a short time, sugar (a type of carbohydrate) makes people feel energized, happy, and upbeat as it is used by the body for energy. However, refined sugar , which is the type of sugar commonly found in junk foods, leads to a quick drop in blood sugar levels because it is digested quickly by the body. This can lead tiredness and cravings [ 5 ].

Figure 2 - The short- and long-term impacts of junk food consumption.

Figure 2 - The short- and long-term impacts of junk food consumption.
In the short-term, junk foods can make you feel tired, bloated, and unable to concentrate. Long-term, junk foods can lead to tooth decay and poor bowel habits. Junk foods can also lead to obesity and associated diseases such as heart disease. When junk foods are regularly consumed over long periods of time, the damages and complications to health are increasingly costly.

Fiber is a good carbohydrate commonly found in vegetables, fruits, barley, legumes, nuts, and seeds—foods from the five food groups. Fiber not only keeps the digestive system healthy, but also slows the stomach’s emptying process, keeping us feeling full for longer. Junk foods tend to lack fiber, so when we eat them, we notice decreasing energy and increasing hunger sooner.

Foods such as walnuts, berries, tuna, and green veggies can boost concentration levels. This is particularly important for young minds who are doing lots of schoolwork. These foods are what most elite athletes are eating! On the other hand, eating junk foods can lead to poor concentration. Eating junk foods can lead to swelling in the part of the brain that has a major role in memory. A study performed in humans showed that eating an unhealthy breakfast high in fat and sugar for 4 days in a row caused disruptions to the learning and memory parts of the brain [ 6 ].

Long-Term Impacts of Junk Foods

If we eat mostly junk foods over many weeks, months, or years, there can be several long-term impacts on health ( Figure 2 ). For example, high saturated fat intake is strongly linked with high levels of bad cholesterol in the blood, which can be a sign of heart disease. Respected research studies found that young people who eat only small amounts of saturated fat have lower total cholesterol levels [ 7 ].

Frequent consumption of junk foods can also increase the risk of diseases such as hypertension and stroke. Hypertension is also known as high blood pressure and a stroke is damage to the brain from reduced blood supply, which prevents the brain from receiving the oxygen and nutrients it needs to survive. Hypertension and stroke can occur because of the high amounts of cholesterol and salt in junk foods.

Furthermore, junk foods can trigger the “happy hormone,” dopamine , to be released in the brain, making us feel good when we eat these foods. This can lead us to wanting more junk food to get that same happy feeling again [ 8 ]. Other long-term effects of eating too much junk food include tooth decay and constipation. Soft drinks, for instance, can cause tooth decay due to high amounts of sugar and acid that can wear down the protective tooth enamel. Junk foods are typically low in fiber too, which has negative consequences for gut health in the long term. Fiber forms the bulk of our poop and without it, it can be hard to poop!

Tips for Being Healthy

One way to figure out whether a food is a junk food is to think about how processed it is. When we think of foods in their whole and original forms, like a fresh tomato, a grain of rice, or milk squeezed from a cow, we can then start to imagine how many steps are involved to transform that whole food into something that is ready-to-eat, tasty, convenient, and has a long shelf life.

For teenagers 13–14 years old, the recommended daily energy intake is 8,200–9,900 kJ/day or 1,960 kcal-2,370 kcal/day for boys and 7,400–8,200 kJ/day or 1,770–1,960 kcal for girls, according to the Australian dietary guidelines. Of course, the more physically active you are, the higher your energy needs. Remember that junk foods are okay to eat occasionally, but they should not make up more than 10% of your daily energy intake. In a day, this may be a simple treat such as a small muffin or a few squares of chocolate. On a weekly basis, this might mean no more than two fast-food meals per week. The remaining 90% of food eaten should be from the five food groups.

In conclusion, we know that junk foods are tasty, affordable, and convenient. This makes it hard to limit the amount of junk food we eat. However, if junk foods become a staple of our diets, there can be negative impacts on our health. We should aim for high-fiber foods such as whole grains, vegetables, and fruits; meals that have moderate amounts of sugar and salt; and calcium-rich and iron-rich foods. Healthy foods help to build strong bodies and brains. Limiting junk food intake can happen on an individual level, based on our food choices, or through government policies and health-promotion strategies. We need governments to stop junk food companies from advertising to young people, and we need their help to replace junk food restaurants with more healthy options. Researchers can focus on education and health promotion around healthy food options and can work with young people to develop solutions. If we all work together, we can help young people across the world to make food choices that will improve their short and long-term health.

Obesity : ↑ A disorder where too much body fat increases the risk of health problems.

Processed Food : ↑ A raw agricultural food that has undergone processes to be washed, ground, cleaned and/or cooked further.

Discretionary Food : ↑ Foods and drinks not necessary to provide the nutrients the body needs but that may add variety to a person’s diet (according to the Australian dietary guidelines).

Refined Sugar : ↑ Sugar that has been processed from raw sources such as sugar cane, sugar beets or corn.

Saturated Fat : ↑ A type of fat commonly eaten from animal sources such as beef, chicken and pork, which typically promotes the production of “bad” cholesterol in the body.

Dopamine : ↑ A hormone that is released when the brain is expecting a reward and is associated with activities that generate pleasure, such as eating or shopping.

Conflict of Interest

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

[1] ↑ Australian Bureau of Statistics. 2013. 4324.0.55.002 - Microdata: Australian Health Survey: Nutrition and Physical Activity, 2011-12 . Australian Bureau of Statistics. Available online at: http://bit.ly/2jkRRZO (accessed December 13, 2019).

[2] ↑ National Health and Medical Research Council. 2013. Australian Dietary Guidelines Summary . Canberra, ACT: National Health and Medical Research Council.

[3] ↑ Potvin Kent, M., and Pauzé, E. 2018. The frequency and healthfulness of food and beverages advertised on adolescents’ preferred web sites in Canada. J. Adolesc. Health. 63:102–7. doi: 10.1016/j.jadohealth.2018.01.007

[4] ↑ Tan, L., Ng, S. H., Omar, A., and Karupaiah, T. 2018. What’s on YouTube? A case study on food and beverage advertising in videos targeted at children on social media. Child Obes. 14:280–90. doi: 10.1089/chi.2018.0037

[5] ↑ Gómez-Pinilla, F. 2008. Brain foods: the effects of nutrients on brain function. Nat. Rev. Neurosci. 9, 568–78. doi: 10.1038/nrn2421

[6] ↑ Attuquayefio, T., Stevenson, R. J., Oaten, M. J., and Francis, H. M. 2017. A four-day western-style dietary intervention causes reductions in hippocampal-dependent learning and memory and interoceptive sensitivity. PLoS ONE . 12:e0172645. doi: 10.1371/journal.pone.0172645

[7] ↑ Te Morenga, L., and Montez, J. 2017. Health effects of saturated and trans-fatty acid intake in children and adolescents: systematic review and meta-analysis. PLoS ONE. 12:e0186672. doi: 10.1371/journal.pone.0186672

[8] ↑ Reichelt, A. C. 2016. Adolescent maturational transitions in the prefrontal cortex and dopamine signaling as a risk factor for the development of obesity and high fat/high sugar diet induced cognitive deficits. Front. Behav. Neurosci. 10. doi: 10.3389/fnbeh.2016.00189

Harmful Effects Of Junk Food Essay

Harmful Effects of Junk Food Essay

500+ words essay on harmful effects of junk food.

The word ‘junk’ refers to fast food, which is easy to make and contains a low nutritional value. There are various types of junk food that are available in restaurants, such as cold drinks, pizza, burgers, sandwiches etc. Nowadays, fast-food restaurants and their chains are increasing because people around the world like to eat junk food. Junk food has become more popular because of its great taste, better shelf life and easy transportation. Junk food advertisement also plays a great role in making them popular, but these junk foods create a lot of health problems. So, with the help of this Junk Food Essay, we will make students aware of the harmful effects of junk food. Also, this Junk Food Essay will help you know how we can avoid these junk foods and follow a healthier diet regimen. Students can also get the list of CBSE Essay topics to practise essays on different topics.

Why Do People Prefer Junk Food?

Food is a basic need for human beings which provides energy to our body and protects us from diseases. Today, it’s common to have junk food in our diet. Junk foods are immensely popular among the younger generation. Junk meals contain a lot of fat and sugars, oils, salt, and excessive calories and have low nutritional value and quality. Many people like junk food as it has a delicious flavour. Junk food has unique tastes as it lets in a solid bunch of spices that make it tasty. Children like junk food the most and want to have them for breakfast and as snacks in the evening. Whether it’s any occasion, party or celebration, people prefer to eat junk food. We all must have seen that different varieties of fast food items are served during weddings or birthday parties.

Our life is becoming busy day by day, so we are going for easily made food like fast food and junk food. The junk food is smooth and fast to prepare. People can cook them instantly and consume them quickly. For example, making Maggi noodles does not take much time as compared to parathas. Also, it has become a fashion to eat junk food while watching a favourite show, match or movie on the television. Junk food can be easily transported. Now with shipping and delivery online, delivery of junk food is just a click away. The meal reaches the doorstep within 20 to 30 minutes.

Harmful Effects of Junk Food on Health

Junk food has high cholesterol and poor concentration. They are less nutritious and provide us with less energy. By eating junk food, fat accumulates in the body, and we become lazy. It gives rise to various health problems like obesity, diabetes, heart disease, blood pressure, etc. Mental disorders, loss of balance and lack of concentration can also occur due to excessive eating of junk food. Consumption of junk in early childhood can result in behaviour-associated problems like hyperactivity, aggressiveness, etc. Dental cavities can also be formed due to the excess consumption of junk food.

Ways to Avoid Junk Food

Eliminating the temptation for junk food and developing an awareness of fitness can help in avoiding junk food. We should not let our children get habituated to junk food. We must stop them from eating outside and make them eat home-cooked food. Keeping good food nearby and having meals right on time may help in this direction. The habit of eating junk food can be avoided by strong willpower and awareness of the side effects associated with them. People must be educated about the harmful effects of junk food on health. This will surely help in avoiding junk food and developing healthy eating habits.

Students must have found the Harmful Effects of Junk Food Essay useful for practising essay writing skills. They can get the study material and latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

Frequently Asked Questions on the Harmful Effects of Junk Food Essay

What are the impacts of junk food.

In the long run, junk food can cause stomach and colon upset, constipation, diarrhoea, skin rashes and infections.

Can junk food be addictive?

Yes, continuous consumption of junk food can lead to addiction in children and also adults. Certain additives in junk food can make us crave repetitive consumption of the same.

How to control the urge to have junk food?

Choose and select natural, home-cooked food which tastes similar to junk food.

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Harmful Effects Of Junk Food Essay

The best example of how something that looks good on the outside isn't always good inside is junk food. These foods may look delicious and mouthwatering, but they are also incredibly dangerous. Here are a few sample essays on ‘Harmful Effects Of Junk Food’.

100 Word Essay On Harmful Effects Of Junk Food

We feel content and happy when we eat. But we should also be careful about what we put in our bodies. The two features of junk food that draw people to eat it frequently are that it is readily available and reasonably priced. But even the name suggests that it poses a serious threat to our health. Junk food is well known for having little to no nutritional value, which makes it useless over the long term and only provides momentary satisfaction. Junk foods like burgers, fries, and pizza are very high in cholesterol, sodium, and carbohydrates, all of which can be harmful to our health if consumed frequently.

These foods have been linked to numerous chronic diseases, including high blood pressure, obesity, liver and heart problems, and many others. However, in today's fast-paced generation, people are drawn to cheap, readily available junk food. But they ought to pause and consider healthier and more nutritious alternatives.

200 Word Essay On Harmful Effects Of Junk Food

Paying attention to your diet is one of the first steps to having a clear mind and a healthy body. However, people frequently rely on inexpensive, tasty junk food that, over time, can seriously harm their health because of their busy schedules and lack of cooking skills.

Most fast food items are very high in salt, sugar, and carbohydrates but have a very poor nutritional value. These foods are the worst for your body, even though they fill you up and give you energy in the short term. It is not sustainable to consume these foods frequently. Junk food is very popular due to the fact that it is enjoyed by people of all ages and is readily available. But they are unaware that it can lead to long-term health problems like obesity, high blood pressure, cholesterol, and liver and heart problems. They have no idea how many extra calories they are consuming in a day or how the ingredients are damaging their body.

My father once reprimanded me for regularly consuming maggie. I complained of ongoing stomach pain as a result of regularly consuming it. After that, I decided not to have any junk food on a regular basis. You should not completely abstain from eating junk food. However, it's not something you ought to consume frequently.

500 Word Essay On Harmful Effects Of Junk Food

Junk food is extremely harmful because it is slowly destroying the health of the current generation. Even the word "junk" itself alludes to how bad it is for our bodies. Most importantly, people regularly consume it because of how good it tastes. However, they are unaware of the negative consequences it might have. You can't even begin to comprehend how serious the issue is. Several studies have demonstrated the high calorie, fat, and sugar content of junk food. On the contrary, they are incredibly low in good nutrition and roughage.

Consequences Of Junk Food

The quickest way to put on unwanted weight is by eating junk food. You gain weight quickly because of how much sugar and fat are in the food. However, this weight is unhealthy. It contains more fat and cholesterol, both of which are bad for your health. One of the main causes of the rise in obesity in modern society is junk food.

The only appealing aspects of the food are how it looks and tastes. These foods do not provide your body with the necessary amount of nutrients. For instance, foods like noodles, burgers, and candies all have high fat and sugar content , but they lack good nutrients. Therefore, this could result in a number of diseases like diabetes and high blood pressure.

Above all, if you don't get enough of the necessary vitamins, minerals, and nutrients, you could develop a variety of nutritional deficiencies. Consuming unhealthy fats and cholesterol makes you more vulnerable to cardiovascular diseases as well.

Effects Of Junk Food

When I got accepted to my college, which was based in Punjab, I made a lot of friends there who were from other states. I met a girl from Kolkata who was staying in the hostel and was extremely underweight when she first arrived. She started eating junk food every day because the food provided in the hostel did not suit her taste buds. She used to consume fast food two or more times per day. After two to three months, she significantly increased her weight, and she also developed health issues like high blood pressure and recurrent stomach aches.

The doctor claimed that because of her frequent consumption of junk food, she has high blood pressure and an unreliable stomach. Her food was therefore not being digested. After watching her, I made the decision to limit my consumption of junk food to no more than two to three times per month.

Preventing Junk Food

The main issue with junk food is that, until recently, people were unaware of its negative effects. So, here are some strategies you can use to try to stay away from junk food.

Consume regular meals to prevent becoming overly hungry.

Before consuming any sugar-sweetened beverages, drink some water.

Consume calorie- and nutrient-conscious snacks.

Know the sources that trigger you to have junk food

In other words, it's not a good idea to completely abstain from eating junk food. However, you should cut back on your junk food intake. They shouldn't be consumed frequently.

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Essay on Junk Food: Samples in 150, 250 Words

Updated on
Oct 5, 2023

Food is the main source of energy. It is important to consume healthy food. Any food product that contains a high percentage of saturated fats or trans fats is referred to as Junk food. The term junk itself indicates that it is harmful to our health. To lead a healthy lifestyle it is important to avoid the overconsumption of junk food. However, junk food has gained popularity because we consume it on a regular basis. Here we have provided an essay on junk food for children and school-going students. It will provide a general overview of how to draft an essay on junk food. Continue reading!

Essay on Junk Food in 150 Words

Junk food has become a prevalent component of the modern diet. It is not only attracting the young generation but is also getting induced in their daily diet. Habitual consumption of junk food causes serious health issues because it is high in calorie content. Processed food with high content of saturated and trans fats, or high sugar content comes under this category.

Street food places and the majority of food chains and restaurants are serving food in high quantities, thereby reducing the consumption of healthier options. People are now prioritizing taste and neglecting the culinary diversity of traditional food.

Another aspect of the over-consumption of junk food is ordering food on a daily basis due to a busy schedule. Besides that, munching on snacks to satisfy hunger is another bad habit that leads to health issues. Such food products lack nutritional components such as dietary fibres, protein, vitamins, iron, etc.

To conclude, health is an important part of life so, it is important to take care of healthy food habits and avoid the excess consumption of unhealthy or junk food.

Also Read: Tips for cooking while studying abroad

Essay on Junk Food in 250 Words

Junk food refers to the unhealthy food. Consumption of junk food such as pizzas, burgers, fried items, pastries, etc. has alarming consequences. Its effect is witnessed as the global obesity epidemic because the masses are more inclined towards eating junk food.

Impact of Consuming Junk Food

Food high in salt, sugar, and unhealthy fats contributes to weight gain. It will ultimately cause obesity. Obesity is the key source of other diseases that are difficult to cure. Some of the chronic diseases that occur due to the consumption of junk food are high risk of heart failure, GIT disorders, hypertension, diabetes, etc. So, it is crucial to eliminate or reduce the consumption of unhealthy food and replace it with nutritional food.

Affordability

Another factor that contributes a lot in favour of a high intake of junk food is its affordability. Junk food is more accessible as it is available on the streets at a cheaper price. The price factor affects people who cannot afford healthier options. Thus, people tend to consume junk food that is comparatively more affordable and accessible.

Taste over Nutritional Value

Nowadays, people are more inclined towards enjoying the taste of food. It’s obvious that crispy and spicy food will attract you more as compared to salads and pulses i.e. much healthier options with high nutritional values. Consuming junk food on a regular basis has become common for many, and this has led to homogeneity in their diets. So, it’s important to choose the healthy option over a tastier option to minimize the negative health impact due to junk food.

In conclusion, having junk food occasionally is acceptable when you visit any party or celebrate any occasion. However, its regular consumption will disturb your dietary habits and also hamper your health for the long term.

Also Read: Taking Care of Mental Health while Studying Abroad

Kajal Thareja

Hi, I am Kajal, a pharmacy graduate, currently pursuing management and is an experienced content writer. I have 2-years of writing experience in Ed-tech (digital marketing) company. I am passionate towards writing blogs and am on the path of discovering true potential professionally in the field of content marketing. I am engaged in writing creative content for students which is simple yet creative and engaging and leaves an impact on the reader's mind.

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Junk Food Essay

Essay on Junk Food For Students

Any form of food items that have a high level of calorie content and saturated fats are referred to as junk food. They are unhealthy foods and have low nutritional value for our bodies. Most of the restaurant foods and fast foods are highly processed and are often regarded as junk. It has gained popularity among the young generations who consume it on a regular basis.

Here, we have provided a long essay and a short paragraph on junk food discussing the harmful effects of consuming junk food and how we can deal with it. The two junk food essays provided by us will thus help the students to be familiar with the topic and get key ideas for writing their own essay during their exam preparation.

Such essays are usually asked in exams. Here we have provided a sample of a long and short essay each on the topic along with its conclusion. This provides the students with an idea about how to form perfect essays on any given topic. The information mentioned in these essays will also be useful for students to think about.

Long Essay on Junk Food

This 500 words junk food essay has been provided as a reference for the students to jot down their own essay for exams. This has been written addressing the students of all age groups in a simple language.

With the growing chains of fast-food restaurants and street foods, the young generation today has become more addicted to eating outside and are dependent on these junk foods. This has become a new trend in modern culture. Also, the marketing of various food brands such as KFC, Pizza Hut, Domino’s and McDonald’s have attracted more youngsters to go and consume such food items. Although these items taste good but are not at all considered healthy for our bodies. With their higher level of proteins, sugar and saturated fats, they tend to increase the cholesterol level in our body. They do not contribute to providing nutritional values required for the immune system and lack essential vitamins and minerals.

Due to the busy day-to-day life, we often prefer ordering food from outside or munching on some snacks to satisfy our hunger. As a result, this has increased our addiction to eating junk every day. We often enjoy eating food that satisfies our taste buds and is less time-consuming. Since these junk foods are easily found nowadays with just a click on our phone, we tend to eat more of them. But we should keep in mind that these create a harmful impact on our body later and give rise to several health problems.

As per reports, the increase in the number of obesity cases has resulted due to the regular consumption of junk food items. Some of the severe health issues include cardiovascular diseases, a higher risk of obesity, PCOD/PCOS in females and several other chronic diseases which have a greater impact on our body and mental health.

Some of the commonly eaten junk foods include pizzas, burgers, deep-fries, food items made of processed cheese and high protein meat. Even some of the breakfast items and cereals tend to contain high amounts of sugar content.

Since the risk of obesity and heart disease has become a major concern today, we should avoid the consumption of junk foods and sugary items. Replacing highly processed food items with a bowl of green salads and fruits can reduce the risk of high cholesterol in our bodies. Although we can consume junk food on some occasions, it must be followed by some physical activity to burn the calories consumed.

To conclude, the health of an individual is an important part of their life and must be taken care of. It is, therefore, essential to make a habit of healthy eating instead of relying on these highly processed junk foods. This junk food essay in English is thus provided as a reference for the students to give them an idea about the harmful effects of junk foods.

Short Essay on Junk Food in English for Students

This short paragraph on junk food is provided for the students to be familiar with the health risks of consuming junk foods. This short essay will provide all the key information on this topic to help the students prepare for their examination.

Any food item which contains a higher level of saturated fats, sugars and proteins which can increase our cholesterol level is regarded as junk food. These can either be highly processed meat, a pizza or a burger and can even be breakfast cereals that have high sugar content. These junk foods tend to satisfy our taste buds but leave a harmful effect on our bodies in the long run. Regular consumption of junk foods has resulted in several health issues such as a higher risk of obesity, cardiovascular diseases, liver problems and other chronic health diseases.

Consumption of junk foods has become more common these days due to their easy availability in the market. All the fast-food chains and food brands tend to promote the consumption of these foods and as such people get more attracted towards them. Most of the time, we often order food from outside and many snacks while studying/working, and thus we end up consuming it regularly. These junk foods are unhealthy and reduce our immunity as they do not contain any nutritional elements or vitamins. Before these junks take a high toll on our health, we should cut down the consumption of this highly processed food and switch to healthier food options. Parents are also advised to teach their children to develop a habit of healthy eating and try some healthy alternatives for junk food. A habit of regular consumption of fruits and green vegetables must be inculcated in the children.

To conclude, regular consumption of fruits and vegetables will help us maintain a healthy lifestyle. It is advisable to avoid regular consumption of junk foods as they do not add any nutritional value to our body and thus, makes us inactive.

Few Pointers to Keep in Mind While Writing Essays

Carefully understand the topic that you are going to write the essay on. Analyze how much information you already have on the topic and how much more research needs to be done.

After understanding the topic, work on defining your argument. Carefully lay out the important points and think about how you are going to present them.

A good essay must have a good introduction, informative and touching content, and a strong conclusion. An eye-catching and captivating title is also a must.

Make sure that you write clearly and stick to the topic.

You must also analyze your audience and write accordingly. If you are writing the essay for your school, ensure that all the guidelines explained by your teacher are met.

Make sure that you do not include unnecessary technical jargon if you are writing for a simple audience.

Your conclusion should sum up your arguments and also send the message that you want to convey clearly.

Recheck your essay for any grammatical errors.

Think about where you can make your words more eloquent and effective.

Have a rough draft in mind before jumping on writing. This ensures that your essay is organized coherently and is not all over the place.

If you are writing the essay in a live exam, make sure you keep the word count in mind. Have some general guidelines prepared before appearing for the exam.

FAQs on Junk Food Essay

1. Is Consumption of Junk Food in a Smaller Amount Harmful?

No, consumption of a very small amount of junk food on rare occasions doesn’t cause any harm. But after consumption, one must continue eating healthy food and perform some sort of physical exercise to burn the amount of high calorie that is being consumed. One must incorporate a healthy lifestyle. In addition to eating healthy and nutritious food, one must avoid a sedentary lifestyle and stay physically active. With such a healthy lifestyle, eating small amounts of junk food can be enjoyable and harmless.

2. Why are Breakfast Cereals Considered Under Junk Foods?

Most of the cereals that we consume for breakfast have high sugar content in them which is not good for our health. Also, most of them are produced from refined wheat and refined sugars which add up the cholesterol and diabetes level in our body. Thus, they are regarded as junk foods. Also, they are more dangerous because people usually eat them thinking that they are healthier alternatives to other breakfast items and thus end up eating them more.

3. How can one make better food choices?

There are several things that we can do to adopt a healthy overall lifestyle and also make better food choices. Here are a few of them:

Always check labels before buying prepackaged items. Avoid items that are high in sugar and trans fats.

Avoid eating outside regularly.

Prepare fresh home-cooked meals every day.

Include foods rich in fiber like fruits and vegetables in your daily diet.

Maintain a well-balanced diet.

Avoid buying prepackaged items that claim to be healthier alternatives.

Eat seasonal fruits and vegetables.

Get healthy snacks like peanuts, dates, makhanas etc to munch on when hungry.

4. Why do students end up eating more junk food than any other age group?

Students of today live very hectic and stressful lives. This is true in particular for students who are driven and aim to have a competitive edge. With the extensive syllabus and tight schedules, care is rarely taken to eat healthily. Students, therefore, end up going on long hours without eating anything and then end up munching on unhealthy junk food as a quick reprieve. Social media and exposure to various global food chains is another reason why students end up eating more junk food than others.

5. What are some components of writing a good essay?

A good essay has a captivating heading and an introduction that draws the reader to read the entire essay with interest. The body of the essay is also extremely important. It should be such that it conveys the message to the reader without including unnecessary technical details. If you are writing for the exam, then the word count should be kept in mind while writing the essay. Vedantu provides several sample essays on its website to help the students. In addition, students can refer to Essay Writing tips by Vedantu's experts to further excel in writing essays.

10 Harmful Effects of Junk Food: Potential Health Risks and Dangers

There’s no denying the fact that junk food has gone global. It may be difficult to resist the lure of this sweet, fatty, and tasty food that is now can be found just about everywhere. Yet, we should not forget that consuming junk food regularly can have negative effects on our general health and well-being. ‘Junk foods’ refer to foods that contain a lot of calories, but have little nutritional value.

These foods are high in calories, fat, sugar, salt, and processed carbohydrates, but low in nutrients such as vitamins, minerals, and fiber. In this article, doctors at Fortis Hospital, Mulund , explore the scientific evidence behind the adverse effects of junk food consumption on health.

Why junk food is bad for your health?

A lot of research has shown that eating junk foods (such as hamburgers, fries, cakes and biscuits, sugary sodas, etc) regularly can put you at 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:

10 harmful effects of eating junk food

Cardiovascular problems
High cholesterol
Kidney damage
Liver disease
Dental cavities
Skin problems

1. Cardiovascular problems

One of the major detrimental side effects of junk food consumption is increased cardiovascular disease risk. 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.

2. High cholesterol

Diets high in saturated fat can raise the levels of low-density lipoprotein (LDL) cholesterol, or ‘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.

3. Diabetes

Research has shown that junk food 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.

4. Kidney damage

Eating 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.

5. Obesity

Consuming energy-dense and nutrient-poor 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

Diet 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

A poor 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, whole grains, and plant-based proteins to reduce the risk of certain cancers and help you stay healthy.

8. Dental cavities

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 affect 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.

Key Takeaway

Junk food, also known as discretionary food or optional food, is not required as part of any diet. This doesn’t mean you would have to necessarily give up on all those delicious treats, but you may only have it occasionally and in small amounts. This will help you avoid gaining excessive weight and other health complications linked to junk food. The bottom line is, a balanced diet combined with other healthy habits will not only help prevent or reduce the risk of chronic diseases but also promote overall health.

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v.12(5); Sep-Oct 2018

The Hidden Dangers of Fast and Processed Food *

The fundamental concern as we look to reform health in America is the known reality that most chronic diseases that afflict Americans are predominantly lifestyle induced; and the belief is that the vast majority of heart attacks and strokes could be prevented if people were willing to adopt healthy lifestyle behaviors. In addition, healthy lifestyles would impact a significant number of cancers which are also believed to be related to lifestyle exposures, especially to obesity, cigarettes, and other toxins.

Over the past 50 years, the health of Americans has gotten worse, and now 71% of Americans are overweight or obese—not 66%, which was reported 5 years ago. 1 That means a staggering 100 million people in America are obese. Today, eating processed foods and fast foods may kill more people prematurely than cigarette smoking. 2

Authorities determined the 71% figure by classifying people with a body mass index (BMI) over 25 kg/m 2 as overweight or obese. Yet in long-lived societies such as in the “Blue Zones” (Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; the Nicoya Peninsula of Costa Rica; and Loma, Linda California) and wherever we find groups of centenarians, we observe a healthy BMI below 23 kg/m 2 , not 25 kg/m 2 . If we use above 23 kg/m 2 as the demarcation for overweight or obesity, then we find that 88% of Americans are overweight. And out of the approximately 10% that are of normal weight, the majority of those so-called “normal weight individuals” are either cigarette smokers, or suffer from alcoholism, drug addiction or dependency, autoimmune disease, occult cancers, inflammatory disorders, autoimmune conditions, digestive disorders, irritable bowel syndrome, and other illnesses that lower their body weight. Therefore, perhaps that only about 5% of the American population is at a normal weight as a result of eating healthy and living a healthy life. A recent study documented that only 2.7% of Americans adopt a relatively healthy lifestyle by combining exercise with healthy eating. 3 The Standard American Diet (SAD) is clearly not a healthy diet.

I use the term “Fast Food Genocide” because most don’t understand the depth and breadth of the harm as a large segment of our society eats a diet worse than the dangerous SAD. Many people recognize that junk food, fast food, processed food, white flour, sugar, maple syrup, honey, agave nectar, and all the junk people are eating contribute to in obesity, diabetes, heart attacks, strokes, dementia and cancer, but many don’t realize the strong causative role an unhealthy diet may have in mental illness. Currently, 1 in 5 Americans suffers from a psychiatric disorder. And many people don’t realize the harm that processed foods have on Americans living in urban areas where they don’t have easy access to whole, fresh foods.

These unfortunate folks live in what we call “food deserts,” with reduced availability to fresh fruits and vegetables. Because of the limited access to supermarkets, they eat more unhealthy fast and processed foods and end up having 7 times the risk of early-life stroke (before age 45), putting people in nursing homes in their 30s, 40s, and 50s. 4 - 7

The vulnerable poor in these areas also have double the risk of heart attack, double the risk of diabetes, and 4 times the risk of renal failure 8 - 10 ; Unfortunately, the decrease in life span due to food inequality is shocking but rarely discussed. A substantial proportion of people in these urban environments are overweight, prediabetic, or fully diabetic. Researchers determined that compared with other areas in America with easy access to supermarket food, that the YPLL (Years of Potential Life Lost) for an overweight diabetic living in a zone classified as a food desert was a shocking 45 years! 11 , 12

A link may even exist between fast food, processed food, commercial baked goods, and sweets and destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses.

The nutritional fundamentals accepted by the World Health Organization and most nutritional authorities today include vegetables, beans, nuts, seeds, and fruit as healthy foods; and salt, saturated fat, and excess sugar as disease causing. Excessive amounts of animal products may lead to premature aging, increased risk of chronic disease and higher all-cause mortality. Multiple studies have been published on hundreds of thousands of people, followed for decades showing that the objective endpoint of death is increased with higher amounts of animal product consumption. 13 - 17 Furthermore, refined carbohydrates may not just lead to being overweight and diabetic but also contribute to dementia, mental illness, and cancer. 18 - 21 There is considerable evidence today that heart disease is not only promoted by saturated fat and increased animal products but also by refined carbohydrates, including white rice, white bread, sugar, honey, maple syrup, and agave nectar. 22 - 25

Research has shown that excess calories shorten lifespan, whereas moderate caloric restriction slows the aging process and protects the body and brain. Americans consume more calories than any other population; and they consume foods, many of which have minimal or no nutritional value (soda and alcohol as examples). So let’s consider the individual who is consuming 50 excess calories per day. What will be the short- and long-term result? Fifty excess calories per day, over and above your basic metabolic needs, over a 10-year period, adds about 50 pounds of extra body weight. The excess weight increases the risk of multiple chronic illnesses, cancers, and also takes many years of life away from the individual simply as a result of consuming only 50 calories a day too many.

Conversely, if an individual consumed 50 calories a day less that their metabolic requirements what would happen then? Would he or she become too thin, anorexic, and unhealthy? Would their bones fall apart? Obviously not! When you moderately caloric-restrict, even a small amount such as 50 to 100 calories a day, weight remains about the same, the person is slim, not too thin, and healthy. He or she will have a lower body fat percentage, and the skeletal mass, bones, and muscle mass are strong. In this scenario, the metabolic rate would slow down accordingly. The respiratory quotient, (the number of calories lost through respiration) would decrease, the body temperature would lower, and thyroid function would decrease slightly, all lowering the metabolic rate, which overall may result in a slowing of the aging process. The secret to a long life and freedom from chronic disease may be simply to moderately reduce calories in order to slow down our metabolic rate. The only behavior proven scientifically to dramatically increase life span in every species of animals, including primates, is to lower caloric intake while maintaining an environment of micronutrient adequacy, assuring that we have exposure to every micronutrient humans need. The American diet is also deficient in antioxidants and phytochemicals that are needed for normal immune function, for maximizing brain health, protecting against dementia, chronic illness, cancer, and premature aging.

A nutritarian diet is designed to establish excellent micronutrient intake without excess calories . A nutritarian diet is designed to help prolong human life span, decrease the risk of cancer, and keep the brain functioning well for many years. This principle is represented by the equation I use: H = N /C, which means your healthy life expectancy (H) is proportional to the micronutrient (N) per calorie intake (C) over your life span. This means that we are encouraged to seek out foods that are rich in nutrients. We should try to limit or exclude empty-calorie foods and drinks. We should also limit or avoid calorically dense foods, and not eat for recreation or when we are not hungry.

A nutritarian diet is rich in phytochemicals and antioxidants. It is a vegetable-based, utilizing a wide assortment of colorful vegetables, root vegetables, green vegetables, peas, beans, mushrooms, onions, nuts, seeds, and some intact whole grains. While the standard American diet and most traditional diets are grain-based and lack sufficient exposure to the broad spectrum of antioxidants and phytochemicals (with their anticancer effects), it is important to note that not all plant-based diets are equally cancer-protective. As an example, a rice-heavy, macrobiotic diet limits phytochemical diversity, and brown rice produced in this country is contaminated with arsenic, extensively documented by Consumer Reports and white rice is refined, high glycemic food, and therefore not a healthy starch.

In comparison, the SAD is almost the opposite of a nutritarian diet. Over 55% of the SAD’s calories are processed foods, and about 33% of calories come from animal products. If we are looking at the amount of fresh produce (fruits and vegetables) consumed in America, the food consumption data reports about 10%; but in actuality, it is less than 5%, because they include French fries and ketchup in the definition of “produce!” The point here is that processed foods such as bread, pasta, salad oil, mayonnaise, doughnuts, cookies, rice cakes, breakfast bars, chips, soda, candy, and popcorn do not contain a significant micronutrient benefit. A piece of chicken is like a bagel, because they are both rich sources of macronutrients (calories), but neither one contains the necessary amounts of micronutrients, especially the antioxidants and phytochemicals only found in plants.

The high glycemic white flour products with added sweetening agents, flood the bloodstream with glucose without fiber, nutrients, or phytochemicals; and these baked goods are also high in acrylamides and advanced glycation end-products, further increasing the glycoproteins in our tissues. The resulting spike in glucose leads to abnormally high amounts of insulin, which will also promote angiogenesis, which fuels the growth of fat cells, increases cellular replication and tumor growth. The liberal amount of animal protein (including chicken which many incorrectly believe is the more healthy meat) consumed by most Americans promotes excessive insulin-like growth factor–1 (IGF-1), making a synergistic “sandwich” of insulin and IGF-1, which may accelerate aging of the brain, interfere with cellular detoxification and repair, and promote cancer. 26 The SAD has created a nutritional disaster and a significant health crisis that will not be solved by governmental “health care reform.”

Now when we think about “fast food” we’re not just referring to the food in fast food restaurants. Fast foods include chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, white flour baked goods, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These are processed foods and for many, are the primary source of calories. These fast foods have certain characteristics: They can be accessed easily and quickly; they don’t need to be prepared; they come out of a bag or box ready to go right into your mouth. You can eat them rapidly and they’re absorbed very quickly into the bloodstream. These fast foods typically contain multiple chemicals and synthetic ingredients. They are calorically dense, highly flavored, and nutritionally barren. Fast foods typically contain extra corn syrup, sugar, artificial sweeteners, salt, coloring agents, and other potentially disease promoting chemicals.

When calories flood the bloodstream rapidly they have dramatic biological effects. Let’s compare 200 calories of white bread to 200 calories of beans. The white bread would be metabolized into simple sugars (glucose) which enters the bloodstream in 5 to 10 minutes. This requires a rapid increase in insulin; and the rapid insulin response will remain for hours. On the other hand, the carbohydrates from beans will take much more time to be digested and, as a result these calories enter the bloodstream slowly. Essentially, the calories will trickle in over hours. When eating beans, a small amount of glucose enters the blood each minute and therefore you won’t need much of an insulin response to deal with this amount of sugar. As mentioned above, the buildup of advanced glycation end products (AGEs) accelerates aging and chronic disease. 27 , 28 When a diabetic suffers from kidney failure, blindness, or a leg amputation, a major causative factor is the buildup of AGEs in the tissues. Interestingly, these same glycated end-products and glycoproteins build up in the tissues of people who are not diabetic but who continually expose themselves to excess sugar and white flour products.

Next, it is important to understand that oils are also processed foods. When consumed, oil enters the bloodstream rapidly similar to high glycemic carbohydrates. Anything cooked in oil should be considered a fast food. Beans, nuts, and seeds are whole foods whose calories are absorbed gradually over hours. In contrast, the calories from oil are absorbed rapidly, and are largely empty calories (with insignificant micronutrients and no fiber)—a combination that leads to obesity, disease, and premature aging.

If I set up a buffet dinner and I asked all the guests to form 2 lines and then gave everyone on the right side a tablespoon of olive oil, and each of those on the left side an apple to consume while they were waiting in line, those who ate the 65-calorie apple will generally eat 65 less calories from the buffet. But those who had the 120-calorie tablespoon of oil will not usually consume 120 calories less. The oil contains neither fiber, nor micronutrients and contains nothing to decrease the appestat. A matter of fact, if you put oil on food, it may actually increase one’s appetite. Not only will these individuals not eat fewer calories—they will eat even more than the 120 calories from the oil. 29 When added or mixed into food, oil drives overeating behavior.

Nutrients and fiber are needed to control the appestat, so you consume a healthy amount of calories. My experience has demonstrated with thousands of patients, the more nutrient and fiber dense your diet becomes the lower your drive to overeat. 30 This is extremely important, because even a moderate amount of extra fat on the body induces more rapid aging and increases the risk of diabetes, heart disease and cancer. A mild degree of caloric restriction becomes comfortable and achievable when the diet is high in micronutrients and fiber. When you have enough micronutrients and fiber in your diet, you don’t feel driven to overeat. But when you don’t have enough micronutrients and fiber in your diet, you become a food-craving, overeating machine.

Even worse is what happens when you eat food fried in oil because fried food may create carcinogenic and mutagenic aldehydes. 31 Food that is fried such as in a fast food restaurant is usually cooked in oil that has been heated and used multiple times. One serving of French fries or fried chicken that is cooked in a fast food restaurant has 100 times the level of aldehydes designated as safe by the World Health Organization. Even the fumes are so toxic they increase the risk of cancer. People working in restaurants that fry the food, or those working in a movie theater making popcorn, have a heighted risk of lung and other cancers, even if they don’t eat any of the fried foods. 32

The explosion of fast food restaurants has significantly increased the intake of fried foods, and people are now eating 1000 times the amount of soybean oil compared with the early 1900s. 33 Humans never ate 400 calories of oil a day the way people do in America, especially in the Southern states—which are known for the highest stroke and heart attack rates in the world. 34 When you use nuts and seeds as your source of fat as opposed to oil, we see the opposite effect.

The Physician’s Health Study, the Nurses’ Health Study, Iowa Women’s Health Study, the Adventist Health Study—any study with large numbers of people followed for decades—demonstrates the relationship between nut and seed consumption and longer life span. We always have to give more credence to clinical research studies that involve large numbers of people followed over decades using objective endpoints such as mortality. When you do that, you find that people who consume nuts and seeds regularly have lower cancer rates, lower cardiovascular death rates, lower sudden cardiac death, less irregular heartbeats, and an increase in life span.

A 2015 meta-analysis that included over 44 000 deaths demonstrated an almost 40% decrease in cardiovascular mortality for people eating nuts and seeds regularly (one serving a day). The European PreviMed study, which randomized 7216 individuals to nuts or olive oil as part of a Mediterranean diet showed a 39% decrease in all-cause mortality in the nut eaters. 35

When we look at the health implications of animal protein we should compare this type of nutrition with plant-based proteins, especially when an individual has cardiovascular disease, diabetes, obesity, or even cancer. When your protein comes from beans, nuts, seeds, and greens, the body more gradually assimilates a complete array of amino acids to make functional proteins and hormones, keeping IGF-1 production much lower. Adequate amounts of plant protein keep IGF-1 in that moderate range, between 100 and 175, which is where it should be. The average American’s IGF-1 level is around 225, which is a level which has been linked to cancer promotion. When we eat a variety of plants, we get a full balance of amino acids, which slowly enter the blood—and we also digest some of the bacteria in the digestive track and some of the cells that slough off of the villi endothelium, enabling the utilization of partially incomplete plant proteins, now made complete. Conversely, when you eat large portions of meat, eggs, or cheese, the amino acid mix enters the bloodstream faster and because it is already biologically complete, it stimulates excessive amounts of IGF-1, again increasing the risk of cancer. 36 - 43

The average American consumes 10 to 20 ounces a day of animal products, whereas the safe level of consumption is likely less than 10 ounces per week . My estimate of 10% of calories as an upper limit of safe consumption is for a person with favorable genetics and is still likely more animal products than ideal for the nonelderly adults. It may be the case that under 5% of calories from animal products would be more ideal for life span and for facilitating disease reversal. Of course, any diet designed to optimize health should include a broad array of colorful plants with phytochemicals and antioxidants, which have been shown to increase life span and prevent cancer.

The animal products served at fast food restaurants are making the health of the population much worse, creating dangerous carcinogens from the food being grilled, barbecued, and fried at high temperatures. The World Health Organization has classified processed meats (hot dogs, sausage, bacon, and lunch meats) a class 1 carcinogen. AGEs are also highest in barbecued and fried animal products which also contain cancer-causing chemicals such as heterocyclic amines, polycyclic aromatic hydrocarbons, and lipid peroxidases, which are mutagenic.

There are 2 phases of the digestive cycle: the anabolic phase, when you are eating and digesting, and the catabolic phase, when digestion has ceased. When you are eating and digesting food, the body turns those calories into stored glycogen, increasing fat storage and the storage of waste. During this phase of the digestive cycle, growth hormones and fat storage hormones are activated.

When your body is finished digesting, you enter the catabolic phase, where the stored glycogen and fat are utilized for energy. This is the phase when your body can most effectively detoxify and enhance cellular repair. It is the time when the liver and kidneys work together to remove aldehydes, AGEs, and other toxic metabolites. Repair and healing is enhanced during the catabolic phase when you are not eating food.

Most Americans have made their bodies so toxic, that when they enter the catabolic phase of the digestive cycle, they feel uncomfortable. That means they feel fatigue, headache, stomach cramping or fluttering, anxiety, or other uncomfortable symptoms when they stop digesting food and the body starts to mobilize waste and repair the damage. They typically interpret these symptoms as hunger or low blood sugar, because they feel better if they eat again—even though there is no biological need for calories at this time; and so they just get fatter and sicker. Every addiction has a “high” during the caloric rush and a “low” during withdrawal and repair from the disease-causing diet and resultant metabolic wastes and toxins that accrue from it. The American diet results in withdrawal symptoms and discomfort which promotes overeating and too-frequent eating. The lower the quality of the food consumed, the more discomfort felt when not eating and digesting, which makes it very difficult to maintain a healthy body weight.

If you’re healthy and eating nutritious food, you feel nothing when you enter the catabolic phase, with no desire to eat again until glycogen stores are nearly exhausted. True hunger is a mild sensation felt in the throat and base of the neck. True hunger heightens taste sensitivity too, making eating more pleasurable. True hunger directs when you should eat and therefore it’s more difficult to become overweight if you pay attention to the signs your body sends to your brain. Being overweight requires eating outside of the demands of true hunger, either recreationally or because of withdrawal symptoms from improper eating, stimulating the overconsumption of calories.

Enhanced detoxification—reduction of metabolic waste, aldehydes, and AGEs—occurs most effectively in the catabolic phase. That means the longer you live in the catabolic phase of the digestive cycle, the longer you live. If you finish dinner earlier or have a lighter dinner, and you have a 13-hour window between the end of dinner and the start of breakfast, you are going to live longer. A recent study had women with breast cancer followed for 10 years and found that those who finished dinner earlier and had a 13-hour window before the start of breakfast had a 26% reduction in the risk of death or recurrence from breast cancer. 44 , 45 The increased nighttime window was also linked to improved glycemic control and a lower HbA1c (glycated hemoglobin). They had no better diet, no different number of calories, no better food; they just finished dinner earlier.

The goal for excellent health is to eat as infrequently as possible. Many people believe just the opposite and eat frequent small meals that increase endothelial dysfunction leading to an increased risk for arteriosclerosis and cardiovascular disease. In addition, all the fad diets encourage people to make the wrong choices about what and when to eat. Many suggest the use of frequent high-protein meals so as not to feel the effects of normal detoxification. When the digestive track is continually busy, it results in accelerated aging.

Processed and fast foods are also high in salt. The fast and processed food manufacturers don’t just put salt on the French fries and on the meat, they also put salt in the French fry batter and inside the chopped meat. They also include high fructose corn syrup in most foods. The added fat, sugar, and salt create a taste that makes people crave these foods, a sensation that many describe as an addiction. Both sugar and salt intake increase stroke risk, especially when consumed daily for years. Additionally, what is generally not appreciated is that the regular consumption of artificially sweetened soda creates more of a stroke risk. 46 High salt does not merely raise blood pressure; it also causes microvascular hemorrhaging, which damages the interior walls of the blood vessels in the brain and increases permeability and the propensity for hemorrhagic stroke. 47 , 48

Over the past 30 years, we’ve also seen an explosion of diabetes in Japan, Korea, and China, occurring at a lower body weight than we typically see in America, likely because the cumulative effects of eating more fast food, more oil and sugar, along with all of the white rice (a refined, high glycemic food), which they already had in their diet.

We know that people have the power to change when significant effort and attention is directed to the problems at hand. With good information, emotional support, increased food availability and food preparation instruction, we have found people enthused and willing to work together for change. They don’t have to be convinced of the tragic dangers of fast food; they see the obesity, diabetes, leg amputations, strokes, and blindness all around them. But if people don’t have good information, then they don’t have a choice. If they don’t have access to healthy, affordable food, and they don’t know how to make it taste good, then they are not given a chance to change.

The goal for physicians and other health care professionals is to work to transform America’s inner cities into zones of nutritional excellence. Our nation’s pride and heritage are based on the equal opportunity to achieve the American dream of prosperity and happiness. This critical information needs to be spread and put into action by community activists, teachers, educators, celebrities, health professionals, athletes, and politicians. The more people who know the critical importance of eating healthfully, and the more they take a stand, the greater the effect will be on transforming the health of all in America. By working together, we can save millions of lives.

Acknowledgments

This work was presented at Lifestyle Medicine 2017, October 22-25; Tucson, AZ.

Authors’ Note: The opinions presented in this article are those of the author and may not represent those of the Guest Editor, Editor, or the American Journal of Lifestyle Medicine.

Declaration of Conflicting Interests: The author(s) declared no potential conflicts of interest with respect to the research, authorship, and/or publication of this article.

Funding: The author(s) received no financial support for the research, authorship, and/or publication of this article.

Ethical Approval: Not applicable, because this article does not contain anystudies with human or animal subjects.

Informed Consent: Not applicable, because this article does not contain anystudies with human or animal subjects.

Trial Registration: Not applicable, because this article does not contain anyclinical trials.

Home — Essay Samples — Nursing & Health — Junk Food — People Should Eat Less Junk Food

People Should Eat Less Junk Food

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Published: Jan 31, 2024

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Physical health, mental well-being, overall quality of life, counterargument and refutation.

American Journal of Clinical Nutrition - https://academic.oup.com/ajcn
Nutritional Neuroscience - https://www.tandfonline.com/toc/iunu20/current
World Health Organization - https://www.who.int
National Institute on Drug Abuse - https://www.drugabuse.gov

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The Bad Effects Of Eating Junk Food

Obesity is one of the most common and visible consequences of junk food consumption. Junk foods are high in carbohydrates, calories, and fats, all of which contribute to weight gain. Furthermore, obesity is the root cause of diseases such as diabetes, joint pain, and numerous cardiac ailments.
High sugar and fat intake tends to decrease brain function that aids in learning and memory development. This tendency is most noticeable in developing youngsters, when their learning is at its peak. It was also corroborated by a study, which found that eating junk food resulted in poor cognitive test scores. The outcome was a sudden inflammation in the hippocampal region of the brain, which is in charge of memory and recognition.
Overeating is one of the negative effects of junk food. Because of the volatility in blood sugar levels, one may wind up consuming more than they need. It causes the brain to require more food than is normally required. Furthermore, there are issues with the digestion of such foods, all of which contribute to the negative effects of junk food consumption.
Excessive junk food consumption alters the chemical composition of your brain. This alteration causes your body to become more reliant on junk foods and to crave them more and more. It behaves almost like an addiction, with sufferers experiencing withdrawal symptoms that can lead to depression. It also produces hormonal imbalances in the body, which leads to a desire for more junk foods.

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500+ Words Essay on Harmful Effects of Junk Food. Junk Food is very harmful that is slowly eating away the health of the present generation. The term itself denotes how dangerous it is for our bodies. Most importantly, it tastes so good that people consume it on a daily basis. However, not much awareness is spread about the harmful effects of ...
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By eating junk food, fat accumulates in the body, and we become lazy. It gives rise to various health problems like obesity, diabetes, heart disease, blood pressure, etc. Mental disorders, loss of balance and lack of concentration can also occur due to excessive eating of junk food. Consumption of junk in early childhood can result in behaviour ...
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Junk foods like burgers, fries, and pizza are very high in cholesterol, sodium, and carbohydrates, all of which can be harmful to our health if consumed frequently. Harmful Effects Of Junk Food Essay. These foods have been linked to numerous chronic diseases, including high blood pressure, obesity, liver and heart problems, and many others.
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2. Impact on Mental Well-being. The effects of junk food extend beyond physical health to mental well-being. Research indicates a link between unhealthy diets and poor mental health outcomes such as depression, anxiety, and reduced cognitive function. Consumption of highly processed foods and sugary snacks can lead to rapid spikes and crashes ...
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Essay on Junk Food in 250 Words. Junk food refers to the unhealthy food. Consumption of junk food such as pizzas, burgers, fried items, pastries, etc. has alarming consequences. Its effect is witnessed as the global obesity epidemic because the masses are more inclined towards eating junk food. Impact of Consuming Junk Food
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Junk foods are also high in saturated and trans fats. Saturated fats increase the risk of developing cardiovascular diseases like heart attacks and strokes (Smith et al., 2006). Trans fats can also increase the risk of coronary heart disease (Mozaffarian et al., 2006). Junk food items made from hydrogenated oils contain dangerous trans fats.
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This short essay will provide all the key information on this topic to help the students prepare for their examination. Any food item which contains a higher level of saturated fats, sugars and proteins which can increase our cholesterol level is regarded as junk food. These can either be highly processed meat, a pizza or a burger and can even ...
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A negative effect of junk food on children is rapid weight gain, often leading to excessive weight and sometimes obesity. This is because it often tastes good, is not very filling and is high calorie. Candy, soft drinks, French fries and other fried foods, pizza, burgers, baked goods and ice cream are examples of high-sugar or high-fat foods ...
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Because of the limited access to supermarkets, they eat more unhealthy fast and processed foods and end up having 7 times the risk of early-life stroke (before age 45), putting people in nursing homes in their 30s, 40s, and 50s. 4 - 7. The vulnerable poor in these areas also have double the risk of heart attack, double the risk of diabetes, and ...
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Conclusion. In conclusion, people should eat less junk food to improve their physical health, mental well-being, and overall quality of life. The impact of junk food on various aspects of health and well-being cannot be overlooked. By making conscious choices towards a healthier diet, individuals can promote a happier and more fulfilling life.
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Weight Gain. A negative effect of junk food on children is rapid weight gain, often leading to excessive weight and sometimes obesity. This is because it often tastes good, is not very filling and is high calorie. Candy, soft drinks, French fries and other fried foods, pizza, burgers, baked goods and ice cream are examples of high-sugar or high ...
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Harvard Health says that eating a diet high in fried food may lead to a higher risk of serious medical issues, such as heart disease and diabetes. Oil-laden junk foods can be high in fat, sugar and refined carbohydrates, which can be mainly empty calories. This may have negative effects when exercising by draining energy and slowing metabolism levels, increasing belly fat, which can lead to ...
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Consumption of junk food also makes people more inactive. Eating junk food can also cause problems with the gastrointestinal tract, because it reduces the fiber content in the body. There are two types of fibers: insoluble fiber and soluble fiber. Both the fibers are beneficial and pass throughout body without even being digested.
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Obesity is one of the most common and visible consequences of junk food consumption. Junk foods are high in carbohydrates, calories, and fats, all of which contribute to weight gain. Furthermore, obesity is the root cause of diseases such as diabetes, joint pain, and numerous cardiac ailments. High sugar and fat intake tends to decrease brain ...
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Frontiers for Young Minds

The Impacts of Junk Food on Health

Introduction

What Happens to Our Bodies Shortly After We Eat Junk Foods?

Long-Term Impacts of Junk Foods

Tips for Being Healthy

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Harmful Effects of Junk Food Essay

Why Do People Prefer Junk Food?

Harmful Effects of Junk Food on Health

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10 Harmful Effects of Junk Food: Potential Health Risks and Dangers

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10 harmful effects of eating junk food

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