Introduction
We understand junk food as foods that are low in nutritional value, less healthy, of lower quality, packaged, and highly processed. The term ‘junk’ refers to something of little value, and ‘food’ refers to what we eat, so ‘junk food’ has become a widely used term. Junk food is often referred to as highly processed or overly processed food. In another sense, junk food is also known as fast food and unhealthy food. Such foods often contain artificial flavor enhancers.
Today’s world is facing an obesity epidemic, which increases the risk of chronic diseases such as heart disease and diabetes. Junk food can contribute to obesity. Due to our fast-paced lifestyle, it has become a part of our daily lives. Balancing time with school, sports, friends, and family can make life hectic. Junk food companies make food convenient, tasty, and affordable, which has significantly replaced healthy home-cooked meals.
Junk food includes fast foods like burgers, fried chicken, and pizza, as well as packaged foods such as chips, biscuits, ice cream, soda, and processed meats. These are often highly processed foods, involving many stages of production and focused on making them taste good, which makes them easier to consume in larger quantities.
The industry uses various chemicals and additives in the production of such foods. As a result, junk food tends to be low in nutrients and high in calories, often containing substances that are either unnecessary or harmful to the body. Adolescents aged 14-18 get more than 40% of their daily energy requirements from junk food, which is concerning. Junk foods are referred to as discretionary foods, meaning they are not necessary to meet nutrient needs and do not fall into the five food groups. According to dietary guidelines from Australia and other countries, these five food groups are grains and cereals, vegetables and legumes, fruits, dairy and dairy alternatives, and meat and meat alternatives. Junk food lacks the appropriate amount of essential nutrients needed by the body. It contains high amounts of sugar, salt, and various spices, which enhance the taste but provide negligible nutrition.
Types of Junk Food
- Snacks: Instant noodles, chips, crisps, cheese balls, etc.
- Sweets: Cookies, chocolate, cake, etc.
- Fast Food: Pizza, momo (dumplings), burgers, etc.
- Energy Drinks: Soda, Coca-Cola, Fanta, etc.
Reasons for Popularity Among People
Recently, the popularity of junk food has been increasing in Nepal, and it seems to have become a part of everyone’s lifestyle. This is particularly noticeable among the youth and those living in urban areas. Junk food is favored because it is easy to prepare, ready in a short time, quickly available, and has a spicy taste.
When we are traveling somewhere and feeling hungry, what to eat? Instant noodles, biscuits, chips, crisps, or something similar. If we are going to meet someone, what to bring as a gift? Biscuits, pasta, dalmoth, chocolates for kids, or instant noodles. When visiting someone’s home as a guest, cold beverages like Coke, Sprite, or Fanta are often served initially. Alternatively, various types of biscuits, bread, or cookies might be served with tea. For snack time, instant noodles or chow mein are quick, easy, and tasty options. While junk food may not be beneficial for health, it is definitely appealing to the taste buds, whether it’s to quickly satisfy hunger, please a child, or provide a convenient meal
Drawbacks of Junk Food
Do we know how junk food is made? We often just know that it is tangy, spicy, salty, and delicious. Have we ever studied what goes into making something taste so good? Typically, food left outside is good to eat for just 1 to 2 days. However, packaged foods can last at least a year. Homemade foods like bread start to spoil within a day or two, so why can junk food remain edible for years?
We don’t usually know what is used to preserve these items for such a long time. We rarely pay attention to it. Various chemicals are used to extend the shelf life and enhance the flavor of these foods. These additives make the food appealing to our taste buds, but we don’t consider how harmful these substances can be to our bodies. Junk food lacks essential nutrients such as vitamins, proteins, fiber, and minerals that our bodies need. These nutrients are crucial for maintaining health and wellness, and they are absent in junk food. Such foods are often excessively oily, sugary, or salty, which adversely affects human health. This can lead to obesity, heart disease, digestive problems, and issues with the digestive system.
Chemicals, colorings, and flavor-enhancing minerals can cause long-term physical and mental health issues. Foods high in sodium contribute to unnecessary fat accumulation in the body. To make their products more flavorful, manufacturers use chemicals like MSG (monosodium glutamate) and caffeine, which don’t have any beneficial effects on our bodies. Overall, junk food has a negative impact on our body and health.
Some Ingredients Used in Making Junk Food
Sugar
Sugar is a key ingredient used in making a variety of foods. It is used to enhance the flavor of different types of foods, such as various cookies, biscuits, and chocolates. When we consume sugar, it triggers the release of a neurotransmitter called dopamine in the brain, which is associated with pleasure. This substance creates a feeling of enjoyment and increases the desire to consume more of that item. Additionally, the use of sugar damages capillaries and also destroys collagen and elastin
Salt
Another commonly used ingredient in making junk food is salt, which enhances the flavor and cravings for food. It makes the food taste spicy. The use of salt triggers the release of dopamine, similar to the effect of sugar, creating a similar response in the body.”**
Fatty Substances
Fatty substances are commonly used in every type of food. From home kitchens to hotels and industries, various oils and fats are utilized. Similarly, these substances are also used in the production of junk food. Some of the fats used are natural, while others are artificial. The use of fats enhances the flavor of the food and triggers the release of dopamine in the brain, which naturally increases the desire to consume such foods.”
Flavour Enhancers
Various types of flavour enhancers are mixed into junk food to boost taste. For example, monosodium glutamate (MSG) and other artificial flavour enhancers. These substances enhance the flavor and also contribute to the addiction to such foods. Monosodium glutamate is a chemical that can be seriously harmful, as it has a significant impact on brain chemistry.”
Food colourings
“Various types of food colourings are used to make junk food products visually appealing and flavourful. These food colors are made using various artificial substances. Consuming these can increase the risk of different types of cancer.
Monosodium glutamate, artificial flavour enhancers, and other similar chemicals are used to extend the shelf life of these products. However, these chemicals can cause damage to our body’s organs.”
Impact of Junk Food on Health
Dopamine: When the brain anticipates rewards and associates activities like eating or shopping with pleasure, it releases dopamine, a hormone linked to feelings of happiness.
Obesity: Junk food often contains high amounts of sugar, salt, and fats. Excessive consumption of these can lead to obesity.
Diabetes: Sugar is used to enhance the flavor of food, leading to its high presence in various sweets. This can disrupt blood sugar levels and increase the risk of diabetes.
Heart Disease: Various types of sodium used in junk food can affect the heart. Excessive consumption of junk food may lead to heart problems, such as heart attacks and heart cancer.
Digestive Issues: Excessive consumption of low-fiber and fatty foods can negatively impact the digestive system.
Studies on Junk Food
It is better to prevent diseases than to treat them. Many diseases are caused by unhealthy food. There is a saying: “Clean the stomach, and all diseases will be dispelled,” meaning that if the stomach is clean, one will not fall ill. Dr. Robert Lustig has conducted extensive research and analysis on junk food and published a book on the subject. In his book, he states that many diseases are caused by unhealthy food, specifically junk food. He argues that food companies, pharmaceutical companies, and junk food contribute to poor health. His work aims to raise public awareness about the issue, comparing unhealthy eating habits to alcoholism.
To explore Dr. Robert Lustig’s insights and how he has raised awareness about junk food, you can listen to his discussions on YouTube or read about his work on relevant websites. Dr. Lustig notes that 62% of the food available in the market is junk food. Consumption of such unhealthy foods can lead to non-communicable diseases like hypertension, diabetes, cancer, and heart disease. To address these problems, it is important to prepare and consume natural, healthy foods.
Ways to Reduce Junk Food Consumption
- Opt for Healthy Alternatives: Incorporate fruits, vegetables, and other grains into your diet.
- Prepare Meals at Home: Develop a habit of preparing fresh, diverse dishes at home.
- Choose Healthier Snacks: Instead of market snacks, opt for roasted corn, roasted chickpeas, or yogurt and buttermilk as beverages.
- Replace Soda with Fresh Options: Drink fresh water or fruit juices instead of soda.
- Create a Meal Schedule: Establish a regular eating schedule to help reduce junk food consumption.
In Conclusion
Even though it is known that smoking is harmful to health, such products are openly sold in the market, and consumers still use them. Similarly, the consumption of junk food is increasing. It is important to note that junk food manufacturers themselves are reluctant to consume their own products due to the harmful substances used in their production. However, occasional consumption of such items, like once a week or once a month, is generally not harmful. The main issue arises when adolescents and children consume these foods daily. Not every food available in the market is junk food; some foods are indeed healthy. It is crucial to identify healthy foods. Eating healthy promotes good health and prevents diseases. If you stay healthy, your family will also be healthy, leading to a healthier nation. Good physical health also contributes to mental well-being, leading to a happier and more fulfilling life.
Healthy Food, Healthy Stomach, Healthy Body, No Diseases
