Unmasking Junk Food Contents
In this article, you will learn:
- Things Found in Junk Food
- Top 10 Junk Foods
- Family Education Initiatives
- The Impact of Junk Food on Health
Table of Contents
- Things Found in Junk Food
- Top 10 Junk Foods
- Family Education Initiatives
- The Impact of Junk Food on Health
- Frequently Asked Questions
- Reference
Things Found in Junk Food
Junk food can contain various ingredients that are harmful to your health, such as:
- High fructose corn syrup (HFCS): This is a type of sugar that is made from corn and is often added to soft drinks, candy, baked goods, and other processed foods. HFCS can increase your blood sugar levels, cause inflammation, and contribute to obesity, diabetes, and fatty liver disease.
- Trans fat: This is a type of fat that is created by adding hydrogen to vegetable oils, which makes them more solid and stable. Trans fat is often used in margarine, shortening, pastries, fried foods, and other processed foods. Trans fat can raise your bad cholesterol (LDL) and lower your good cholesterol (HDL), increasing your risk of heart disease, stroke, and type 2 diabetes.
- Artificial flavors and colors: These are synthetic chemicals that are added to foods to enhance their taste, smell, or appearance. Artificial flavors and colors can be found in candy, cereals, snacks, drinks, and other processed foods. Some artificial flavors and colors may cause allergic reactions, hyperactivity, or behavioral problems in children, and some may even be carcinogenic (cancer-causing).
- Sodium: This is a mineral that is essential for regulating fluid balance, blood pressure, and nerve function in your body. However, too much sodium can cause high blood pressure, water retention, and kidney damage. Sodium is often added to foods as salt or other preservatives, such as sodium nitrite, sodium benzoate, or monosodium glutamate (MSG). Sodium can be found in high amounts in fast food, canned food, frozen food, sauces, dressings, and snacks.
These are just some of the things found in junk food that can harm your health. To avoid these ingredients, you should read the nutrition labels and ingredient lists of the foods you buy, and choose foods that are low in sugar, fat, sodium, and additives, but high in fiber, vitamins, minerals, and antioxidants.
Top 10 Junk Foods
According to the World Health Organization (WHO), the following are the top 10 junk foods that pose various health risks :
| Rank | Junk Food | Health Risks |
|---|---|---|
| 1 | Fried Foods | They increase the risk of cardiovascular disease by raising blood cholesterol and triglyceride levels. They also contain carcinogenic substances, such as acrylamide and heterocyclic amines, that can damage DNA and cause cancer. They disrupt the absorption and metabolism of vitamins, and cause protein denaturation, which reduces the nutritional value of food. |
| 2 | Pickled Foods | They have high salt content, which can lead to hypertension and put excessive burden on the kidneys. They also affect the gastrointestinal mucous system, causing ulcers and inflammation. Some pickled foods, such as salted fish and pickled vegetables, may contain nitrites and nitrates, which can form carcinogenic nitrosamines in the body. |
| 3 | Processed Meat Products (e.g., shredded meat, sausages) | They contain nitrites and nitrates, which are used for preservation and color enhancement. Excessive intake of these additives may generate carcinogenic nitrosamines, which can induce cancers of the liver, esophagus, stomach, and intestines. They also have high fat and salt content, which can increase the risk of obesity, diabetes, and cardiovascular disease. |
| 4 | Biscuit-type Foods | They use excessive amounts of flavorings and colors, which can burden the liver and kidney functions, and severely damage the vitamins in the food. They also have high oil and sugar content, which provide excessive calories and low other nutritional elements. They can cause dental caries, obesity, and malnutrition. |
| 5 | Soft Drinks and Cola-type Products | They contain excessive phosphoric acid, which can inhibit calcium absorption and lead to osteoporosis and bone fractures. They also have high sugar content, which can induce a feeling of fullness, affect regular meals, and potentially impact a child’s growth and development. They can also cause dental caries, obesity, and diabetes. |
| 6 | Convenience Foods (e.g., instant noodles and puffed snacks) | They have high salt content, which can cause hypertension and kidney problems. They also contain preservatives and flavorings, which can harm the liver and kidneys. They provide only calories and no other nutritional value, and can cause malnutrition and obesity. |
| 7 | Canned Foods | They damage the vitamins in the food, and cause protein denaturation, which reduces the nutritional value of food. They also have high calorie content and low other nutritional elements. They can cause obesity and malnutrition. |
| 8 | Preserved Fruits (e.g., dried plums and preserved plums) | They have high salt content, which can cause hypertension and kidney problems. They also contain preservatives and flavorings, which can harm the liver and kidneys. They can also cause dental caries and obesity. |
| 9 | Frozen Desserts (e.g., ice cream, popsicles, and various ice creams) | They have excessive sugar and fat content, which can affect regular meals and easily lead to obesity. They can also cause dental caries, diabetes, and cardiovascular disease. |
| 10 | Grilled Foods | They contain a large amount of carcinogenic polycyclic aromatic hydrocarbons, which can damage DNA and cause cancer. They are also detrimental to overall health, as they can cause inflammation, oxidative stress, and immune dysfunction. |
Junk food consumption and its consequences have become a global public health problem. The pattern of excessive consumption of junk food is commonly found in adolescent groups, who are more susceptible to the influence of food marketing and peer pressure. Junk food consumption can affect not only physical health, but also mental health, cognitive performance, and emotional well-being. Therefore, it is important to raise awareness of the harms of junk food and promote healthy eating habits among young people. Family education initiatives, such as providing nutrition information, cooking healthy meals, and setting positive examples, can play a vital role in shaping adolescents’ dietary preferences and behaviors .
Family Education Initiatives
How to Avoid Junk Food: “Family Education is the Key” Parents have a crucial role in guiding their children’s diet and health, even when they are busy. They should increase the frequency and quality of family meals and conversations, teach their children the importance of a healthy balanced diet, and reward their children for choosing healthy foods, forming good habits. They should also help their children make smart choices when ordering take-out meals, educating them on proper nutrition. They should show interest or join their children in watching TV, debunking the myths and false claims of junk food ads. They should limit the availability of junk food at home. They should not use junk food as a bribe or a punishment, to avoid creating wrong associations. They should establish a routine of regular, balanced eating with three meals a day. They should motivate their children to be physically active, emphasizing “eat less, move more” to maintain a healthy weight and keep children away from junk food temptations.
According to a recent study by Liu et al. (2018), family education is an effective strategy to prevent childhood obesity and reduce junk food consumption. The study found that children who received family-based interventions had lower body mass index (BMI), waist circumference, and body fat percentage than those who did not. The study also suggested that family education can improve children’s dietary knowledge, attitudes, and behaviors, as well as their self-esteem and quality of life.
Another study by Garcia et al. (2019) examined the impact of family meals on children’s food preferences and intake. The study revealed that children who ate more frequently with their families had higher preferences for fruits, vegetables, and dairy products, and lower preferences for sweets, salty snacks, and fast food. The study also showed that children who ate more frequently with their families had higher intakes of fiber, calcium, iron, and vitamin C, and lower intakes of fat, sodium, and added sugars.
These studies demonstrate the benefits of family education for children’s health and well-being. By providing family education, parents can help their children develop healthy eating habits and avoid junk food, which can have long-term positive effects on their physical and mental health.
The Impact of Junk Food on Health
The impact of junk food on health is a serious concern for many people, especially in the context of the global obesity epidemic. Junk food is typically high in calories, fat, sugar, salt and additives, but low in nutrients, fiber and antioxidants. Consuming junk food regularly can lead to various health problems, such as weight gain, diabetes, cardiovascular diseases, dental caries, liver damage and cancer . Moreover, junk food can also affect mental health, mood, memory and cognitive performance . Therefore, it is important to limit the intake of junk food and replace it with healthier alternatives.
Frequently Asked Questions
Q1: What are some common junk food ingredients to avoid?
Some common junk food ingredients that are harmful to health include:
- **Trans fats**: These are artificially created fats that increase the shelf life and flavor of processed foods. Trans fats can raise the levels of bad cholesterol (LDL) and lower the levels of good cholesterol (HDL) in the blood, increasing the risk of heart disease and stroke. Trans fats are often found in baked goods, fried foods, margarine, shortening and snack foods.
- **Added sugars**: These are sugars that are added to foods and beverages during processing or preparation. Added sugars can provide empty calories and contribute to weight gain, diabetes, tooth decay and inflammation. Added sugars are often found in soft drinks, candy, cakes, cookies, ice cream and cereals.
- **Sodium**: This is a mineral that is essential for regulating fluid balance and blood pressure in the body. However, too much sodium can cause high blood pressure, water retention and kidney damage. Sodium is often found in salt and processed foods such as chips, crackers, canned foods, sauces and condiments.
- **Artificial colors**: These are synthetic chemicals that are added to foods and beverages to enhance their appearance. Artificial colors can cause allergic reactions, hyperactivity, behavioral problems and cancer in some people. Artificial colors are often found in candy, soda, cereals, fruit drinks and baked goods.
- **Artificial flavors**: These are synthetic chemicals that are added to foods and beverages to mimic natural flavors. Artificial flavors can cause headaches, nausea, dizziness and allergic reactions in some people. Artificial flavors are often found in candy, soda, chips, popcorn and ice cream.
Q2: How can I make healthy food choices when eating out?
Eating out can be challenging for people who want to avoid junk food and maintain a balanced diet. However, there are some tips that can help you make healthier food choices when eating out, such as:
- **Check the menu online**: Before you go to a restaurant, check their menu online and look for dishes that are low in calories, fat, sugar, salt and additives. You can also use online tools or apps to compare the nutritional information of different dishes and choose the ones that suit your needs.
- **Ask for modifications**: When you order your food, ask for modifications that can make your dish healthier. For example, you can ask for grilled, baked or steamed instead of fried or breaded; dressing, sauce or cheese on the side instead of on top; whole wheat or brown rice instead of white; extra vegetables or salad instead of fries or chips; water, tea or coffee instead of soda or juice.
- **Control your portions**: When you receive your food, pay attention to the portion size and avoid overeating. You can use your hand as a guide to estimate the appropriate portions of different foods. For example, a fist is about one cup of grains or vegetables; a palm is about three ounces of meat or fish; a thumb is about one ounce of cheese or nuts. You can also share your food with others, order a smaller size or take home the leftovers.
- **Enjoy your food**: Eating out should not be a stressful experience, but a pleasurable one. Enjoy your food and savor every bite. Eat slowly and mindfully, paying attention to the flavors, textures and aromas of your food. Eating slowly can also help you feel full faster and prevent overeating.
Reference
- WHO (2020). Top 10 Junk Foods. Retrieved from WHO website.
- Monteiro CA et al., Ultra-processed foods: what they are and how to identify them. Public Health Nutr 2019;22(5):936-941.
- Srour B et al., Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ 2019;365:l1451.
- Jacka FN et al., A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 2017;15(1):23.
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