Unhealthy Food

Unhealthy food refers to processed, high-calorie, and nutrient-poor foods that can negatively impact health. These include fast food, sugary drinks, fried snacks, and heavily processed items high in salt, sugar, and unhealthy fats.

Regular consumption can lead to obesity, heart disease, diabetes, and other health issues. Making mindful choices and opting for balanced, whole foods can help maintain overall well-being.

Introduction

It’s completely normal to have cravings for sweet delights like cake, donuts, and ice cream, as well as savory snacks such as chips, pretzels, and salty french fries. On occasion, indulging those cravings is absolutely acceptable. However, while enjoying these treats in moderation is fine, it’s crucial to be aware that certain foods and beverages can adversely affect your health if they are frequently included in your diet.

Understanding the ingredients in the foods you consume can significantly impact your well-being—especially in the U.S., where many everyday foods are overloaded with added sugars, sodium, unhealthy fats, and difficult-to-read chemicals, while often being deficient in vital nutrients such as fiber and protein.

Do you recognize which foods are unhealthy?

The most prevalent unhealthy foods include heavily processed items like fast foods and snack options. This is primarily because processed foods generally contain low nutrient levels (including vitamins, minerals, and antioxidants) coupled with high empty calorie content. They tend to have elevated amounts of unhealthy fats, sodium, and sugars.

Examples of processed foods consist of:

• Chips
• Cookies
• Cakes
• Sugary cereals

How to distinguish between healthy and unhealthy foods?

The dietary choices you make ultimately shape your long-term health. Healthy foods can bolster your immune system, promote both physical and mental wellness, and keep you energized throughout the day. But how can you determine whether the foods you are eating are genuinely healthy? This is especially challenging given the multitude of products labeled as ‘healthy’ available in stores.

To ascertain if you are making beneficial choices, it’s important to first grasp what constitutes healthy or unhealthy food. Continue reading to learn how to evaluate the foods you consume.

So, what qualifies as healthy food?

Healthy foods are those that are rich in nutrients, minimally processed, and supply the body with essential vitamins, minerals, and nutrients needed for proper functioning.

Here are some examples of healthy foods:

• Fresh fruits and vegetables: They are loaded with vitamins, minerals, and dietary fiber, and are very low in calories. Incorporate a variety of colorful fruits and vegetables into your diet for optimal gut health and to lower the risk of bowel cancer.
• Whole grains: These foods offer fiber, B vitamins, and other critical nutrients. Quinoa, oats, brown rice, and whole wheat are among the instances.
• Lean proteins: This category includes chicken, turkey, fish, beans, lentils, and tofu, which are low in saturated fats while providing important nutrients like iron and zinc.
• Healthy fats: Sources like avocados, nuts, seeds, and olive oil, these fats supply essential fatty acids important for both brain and heart health.
• Dairy or dairy alternatives: These options are rich in calcium, vitamin D, and other significant nutrients. Examples encompass milk, yogurt, cheese, and plant-based milks enhanced with calcium and vitamin D.

What are unhealthy foods?

Unhealthy foods are characterized by being high in calories, added sugars, saturated or trans fats, and/or sodium, while being low in essential nutrients. These foods are often heavily processed, lacking the vitamins, minerals, and nutrients necessary for optimal health.

Here are some illustrations of unhealthy foods:

Sugary beverages: This category includes soda, fruit juices, energy drinks, and sports drinks, which generally have a high sugar content and offer minimal nutritional benefits.

Processed snacks and sweets: This encompasses items like candy, cookies, chips, and other packaged snacks that contain excessive calories, sugar, and unhealthy fats.

Fast food and fried items: These foods are typically high in calories, unhealthy fats, and sodium, which can lead to weight gain and various health issues when eaten in large quantities.

High-fat meats: This category includes processed meats such as bacon, sausage, and hot dogs, along with fatty cuts of beef, pork, and lamb. These meats are rich in saturated fats and may elevate the risk of heart disease and other health issues.

Refined grains: This group consists of foods made from white flour, including white bread, white rice, and many pasta varieties. These foods are low in fiber and essential nutrients.

It’s essential to understand that occasional consumption of these foods is not inherently harmful, but a diet that is predominantly high in these items can lead to several health issues over time, including obesity, heart disease, and type 2 diabetes.

How can you distinguish between healthy and unhealthy foods?

Understanding the definitions is crucial, but it’s equally important to highlight that a healthy diet revolves around balance and moderation. Eating healthy does not mean you have to eliminate enjoyable food or consume only raw fruits and vegetables.

Distinguishing between healthy and unhealthy foods can be difficult, as it relies on various factors such as nutritional content, serving size, and individual dietary requirements. The following general guidelines can assist you in making educated choices:

Nutritional Content

Healthy foods are generally nutrient-dense, meaning they are abundant in essential vitamins, minerals, and other vital nutrients like fresh fruits, vegetables, whole grains, lean proteins, and wholesome fats. Conversely, unhealthy foods are often high in calories, sugar, and/or saturated or trans fats, while lacking in essential nutrients. Always check the labels of the healthy packaged foods you choose from the store.

Serving Size

Even nutritious foods can turn unhealthy if overconsumed. Keep an eye on portion sizes and strive to maintain a balanced diet that includes various foods from all food groups. Remember, moderation is essential!

Degree of Processing

Processed foods can be high in added sugars, unhealthy fats, and sodium. Whenever possible, opt for minimally processed foods, such as fresh fruits and vegetables, whole grains, and lean proteins.

Individual Dietary Requirements

What is considered a healthy food can differ based on personal dietary requirements. For instance, someone with celiac disease may need to exclude gluten, while a person with lactose intolerance might avoid dairy. If you are experiencing allergic reactions to certain foods, consult your healthcare provider or consider undergoing a food intolerance test at A.J Hospital in Mangalore to identify which foods to eliminate.

Food Labels

For all packaged items, make sure to read food labels meticulously to assess the nutritional value of the product you are considering. Seek foods that are low in saturated and trans fats, added sugars, and sodium, and rich in fiber and essential nutrients.

In conclusion, selecting healthy foods involves choosing nutrient-dense, minimally processed options in suitable portion sizes while being mindful of personal dietary needs and food labels. Eating a wide range of foods in appropriate portions is crucial for obtaining necessary nutrients while keeping a healthy weight. It is advisable to consult with a registered dietitian or your healthcare provider to identify what is healthy for your individual needs.

List of Unhealthy Foods to Avoid

Certain food items or ingredients are frequently used in the preparation of our favorite junk foods. Although they enhance the taste, they can adversely affect your health. Below is a list of such Indian food items.

White bread

White bread is one of the most commonly consumed foods by Indians. Foods made with white bread constitute a significant portion of the snacks prepared for breakfast and evening tea. White bread lacks dietary fiber and is deficient in many nutrients. Additionally, it is known to cause a rapid increase in blood sugar levels.

Ready-to-eat Breakfast Cereals

Breakfast cereals are typically viewed as a healthy alternative for a balanced morning meal. There are countless cereal brands available in today’s market. In reality, many breakfast cereals consist of processed grains such as oats, wheat, corn, and rice, which are lacking in fiber and often contain artificial sweeteners to enhance flavor. This not only results in a deficiency of essential nutrients but also introduces unhealthy sugar.

Fried Food

Fried foods are among the most unhealthy and prevalent junk foods on the market. Unsurprisingly, they are also one of the most commonly consumed types of food today. Numerous studies have investigated the connection between fried foods and the risk of developing chronic diseases, cardiovascular issues, heart failure, type II diabetes, cancer, hypertension, and increased body weight.

Bakery Products

Bakery items like cookies, candies, pastries, and cakes are undeniably tasty, but they also come with health drawbacks. Most baked goods are made from refined flour, refined sugar, preservatives, and fats, making them high in sugar but low in fiber. These products can lead to health challenges such as increased body weight, lower cholesterol levels, wider waist circumference, depression, heart disease, high blood pressure, and a greater risk of stroke.

Pizzas

Pizza is a favorite food for both children and adults; however, it can negatively affect your health. This is due to the use of refined flour and processed meats such as pepperoni, bacon, and hot dogs as toppings, which may have a potential link to cancer.

French Fries and Potato Chips

While potatoes are indeed a good source of nutrients, cooking them by frying, baking, or roasting for long periods can create compounds like acrylamides that are linked to cancer. Research indicates that consuming french fries can also lead to hypertension and type II diabetes.

Processed Meat

Processed meats like ham, sausages, and canned meats are modified to enhance their quality, flavor, and shelf life. The World Health Organization has classified processed meat as a Group I carcinogen due to its cancer-causing properties.

Gluten Free Food

The gluten-free diet has become a popular trend lately. However, not everyone requires a gluten-free diet. Substituting nutritious foods with gluten-free options can reduce fiber intake and increase the likelihood of nutritional deficiencies.

Ice creams and Frozen Yoghurt

Ice cream and frozen yogurt typically have high calorie counts and contain refined sugars, artificial flavors, and additives. The consumption of added sugars is frequently associated with health issues such as weight gain, dental problems, fatty liver, heart disease, and type II diabetes.

Low Fat Yoghurts

Often, the reduction of fat in a product is achieved by substituting it with sugar and additives to maintain its flavor. The evidence supporting low-fat diets in addressing chronic inflammation is not particularly strong or reliable. Therefore, more thorough research is necessary before it is deemed a healthy eating choice.

Low Carb refined food

Low carbohydrate foods, including items like cheddar cheese crisps and cookies, are highly processed. Studies on these foods yield mixed results. Some research suggests that a low-carb diet may assist in managing insulin levels, weight, and heart conditions. However, other studies find no correlation between better health and ultra-processed foods. Thus, their role in chronic diseases remains uncertain.

Excessive Salt

Salt is a crucial nutrient that is important for various bodily functions, such as maintaining heart rhythm, muscle contraction, nerve impulse conduction, and fluid balance. Nonetheless, excessive salt intake can lead to hypertension.

Caffeine

Caffeine, found in coffee, chocolates, and soft drinks, can cause negative effects when consumed in large quantities. High caffeine intake can result in depression, headaches, elevated blood pressure, insomnia, and fatigue, as well as contribute to digestive issues.

Animal Protein

While animal-based foods such as dairy, eggs, chicken, and fish are excellent sources of protein, excessive consumption can severely harm one’s health.

Soft Drinks

Sugary and fizzy beverages rank among the most widely consumed drinks that should be avoided as much as possible. These drinks provide minimal nutrients while being high in sugar and calories. Research indicates that daily intake of sugar-sweetened beverages may elevate the risk of heart disease by 8%. In addition to threatening your health, excessive sugar consumption can lead to diabetes, weight gain, dental issues, cardiovascular complications, and even cancer. Instead of sugary beverages, consider enjoying homemade smoothies or flavored water.

Avoid sodium, added sugar, and excess fat

To maintain optimal heart health, the American Heart Association advises:

• Limit sodium intake to no more than 2,300 milligrams daily, aiming for an optimal limit of 1,500 milligrams for those with high blood pressure.
• Restrict added sugar consumption to no more than 6 teaspoons or 100 calories per day for most women. Keep saturated fat intake below 7% of your daily calories and steer clear of trans fats.

Why is junk food so addictive?

At 3 p.m., you might experience that familiar afternoon slump, sparking cravings for sugar (or salt or caffeine). You are not alone; many people experience these cravings frequently, even daily.

Food manufacturers often design products to trigger that cycle of addiction among consumers. They strive to hit the “bliss point” within a product, achieving a balance that provides maximum pleasure without overloading on salty, sweet, or fatty flavors. These combinations can be incredibly hard to resist, causing your brain to react similarly to how it would respond to cocaine and other addictive substances.

While giving in to cravings might feel unavoidable at times, several simple strategies can help you manage them. Here are 10 suggestions to help you start.

1. Plan ahead

The best approach to managing cravings is to plan your meals and snacks in advance. Having healthy options prepared for lunch and afternoon snacks significantly decreases the chances of opting for leftover pizza, ordering French fries, or indulging in sweets brought to the office.

This way, you’ll reduce your “food cue reactivity.” This term describes your tendency to be influenced by food-related smells, advertisements, and conversations you encounter daily.

Consider organizing your weekly meals on Sunday or the day before your workweek begins. Shop for the necessary ingredients, then prepare large portions of easy dishes like brown rice, beans, stir-fried or roasted veggies, or cold salads. Use food storage containers, mason jars, or aluminum foil to portion out servings you can quickly grab in the morning. Fruits such as apples, bananas, and oranges travel easily and can be kept at your desk for convenient afternoon snacks.

2. Shop the perimeter

The outer edges of the grocery store typically house the produce, dairy, meat, and fish sections. This area is where you’ll discover whole foods, as opposed to highly processed products. When shopping, aim to purchase items exclusively from these sections. If any food item has more than a few ingredients on its label (or includes those hard to pronounce), avoid buying it. This serves as a vital step in shifting your diet toward whole foods.

In time, your body and taste buds will adapt to:

fresh vegetables
fruit
grains
proteins
You’ll obtain all the essential nutrients from these nutritious foods, leading your cravings for unhealthy options to decrease. It may take a few weeks, but eventually, unhealthy fare won’t even taste appealing to you!

3. Eat healthy fats

A common misconception in nutrition is that fat makes you gain weight. In reality, your body requires fat! However, there are numerous types of fats. You should avoid trans fats and limit saturated fats, while heart-healthy fats like those found in nuts and avocados can help you feel satiated and reduce cravings.

In the afternoon, you can munch on a handful of mixed nuts. Alternatively, whip up a simple salad dressing using olive oil and vinegar. Incorporating fresh guacamole or fatty fish like salmon into your diet is also an excellent way to add healthy, satisfying fats.

4. Eat enough protein

Protein contributes to feelings of fullness, often more effectively than other macronutrients such as carbohydrates. Focus on including healthy protein sources in your diet, like:

• fish
• beans
• vegetables
• nuts

When you feel full, there’s less room—and less inclination—for junk food.

5. Indulge in fruit

Fruits contain sugar, yet they provide a wealth of vitamins, antioxidants, and water. They are also rich in fiber, which helps to moderate and balance the effects on your blood sugar, preventing a crash. Once you reduce your intake of processed sugar, fruits will taste much sweeter and more gratifying. If you feel the urge for something sweet, reach for a bowl of berries or a slice of watermelon.

6. Experience a variety of foods

Incorporate a range of new and different foods into your diet. A diverse diet decreases the chances of boredom and cravings for junk food. For example, try adding a new leafy green to your salad, such as mustard greens, or sample a different fish this week, like tuna.

Bonus: Consuming a variety of colorful foods promotes better health and aids in preventing diseases. Some examples include purple potatoes, red beets, orange carrots, and green kale.

7. Alter your perception of junk food

A study conducted in 2013 indicated that when individuals were trained to assess their most-craved junk foods negatively, their desire for these foods decreased. Participants were guided to view the desired food as if:

• They were already quite full.
• They had just witnessed the food being sneezed on.
• They could save the item for later.
• They had been informed about the adverse effects of consuming the food (such as stomachaches or weight gain).
• Your mindset holds more power than you may realize. It could be beneficial to experiment!

8. Concentrate on incorporating healthy foods

Research published in the journal Nutrients highlighted that emphasizing the positives of healthy eating is more effective than focusing on eliminating junk food. By adding more nutritious foods, it becomes simpler to replace the unhealthy options. Maintain a positive outlook!

9. Focus on managing stress

Cravings often have an emotional aspect attached to them. While you may feel a strong desire for a brownie due to its flavor or a dip in blood sugar demanding quick energy, you’re more inclined to grab unhealthy snacks like Cheetos or leftover cookies when you’re feeling stressed or upset.

Consider if you might be consuming food or drinks as a way to suppress emotions, distract yourself, or delay responsibilities. Try to show yourself kindness and engage in gentle self-reflection. Work on redirecting your actions when you feel tempted to eat instead of tackling tasks or expressing what’s on your mind.

Effective stress management techniques include:

• Going for a walk or jog
• Practicing yoga
• Meditating for a few moments
• Taking deep breaths
• Speaking with a family member or close friend that you trust
• Engaging in a creative activity like painting
• Journaling
• Experiment with these strategies to find what suits you best. If stress feels unmanageable, consult your doctor or a mental health professional for support and suggestions for alternative, healthy coping mechanisms.

10. Increase your sleep

Many individuals do not get enough sleep. While you may notice the impact on your mood and energy levels, you might not be aware that insufficient sleep also contributes significantly to cravings for junk food. A recent study in Sleep revealed that sleeping less resulted in heightened hunger and diminished control over the consumption of appealing snacks.

So, consider making an effort to go to bed a bit earlier each night. You might also want to avoid eating a few hours before your planned bedtime, as a full stomach may lead to discomfort and interfere with falling asleep or staying asleep.

Effects of fast food on our body

Impact on the digestive and cardiovascular systems

Many fast food items, including beverages and sides, are packed with carbohydrates and often lack fiber.

As your digestive system breaks down these foods, the carbohydrates are converted into glucose (sugar) in your bloodstream. Consequently, your blood sugar levels rise.

In response to the glucose surge, your pancreas releases insulin. Insulin facilitates the transportation of sugar to the cells that require it for energy. As your body either utilizes or stores the sugar, your blood sugar levels normalize.

This process of regulating blood sugar is finely tuned by your body. As long as you remain healthy, your organs typically manage these sugar spikes effectively.

However, consistently consuming high amounts of carbohydrates can result in repeated blood sugar spikes.

Over time, frequent insulin spikes may disrupt your body’s normal insulin response, increasing the likelihood of insulin resistance, type 2 diabetes, and weight gain.

Sugar and fat

Numerous fast food meals contain added sugar, resulting in extra calories without nutritional value. The American Heart Association recommends that women consume about 100 calories or six teaspoons of added sugar daily, while men should limit their intake to 150 calories or nine teaspoons.

Many fast food beverages alone exceed the recommended daily limit of sugar. For instance, a 12-ounce Coca-Cola can has 9.75 teaspoons of sugar, which translates to 140 calories and 39 grams of sugar, lacking any other nutritional benefits.

Another prevalent ingredient found in fast food is trans fat, which is artificially created fat produced during food processing. It is typically present in:

• fried pies
• pastries
• pizza dough
• crackers
• cookies

No quantity of trans fat is considered healthy. Consuming foods with trans fats can elevate your LDL (bad cholesterol), reduce your HDL (good cholesterol), and heighten your chances of developing type 2 diabetes and heart disease.

Sodium

The mixture of fat, sugar, and a high sodium (salt) content can enhance the flavor of fast food for many individuals. However, a diet rich in sodium may lead to water retention, resulting in feelings of puffiness, bloating, or swelling after eating fast food.

High sodium intake is also perilous for individuals with blood pressure problems. Sodium can raise blood pressure and exert stress on your heart and cardiovascular system.

A study revealed that about 90% of adults misjudged the sodium levels in their fast food meals.

The research involved a survey of 993 adults, revealing their estimates were lower than the actual sodium content by more than 1,000 mg.

Remember that the Food and Drug Administration (FDA) advises adults not to exceed 2,300 milligrams of sodium daily. Over 70% of sodium intake comes from processed foods and meals from restaurants.

Effect on the respiratory system

Consuming excess calories from fast food can lead to weight gain, which may contribute to obesity.

Obesity heightens the risk of respiratory issues, such as asthma and shortness of breath.

Extra weight can place pressure on your heart and lungs, and symptoms may occur even with minimal physical activity. You might experience breathing difficulties while walking, climbing stairs, or exercising.

Restaurants can complicate the task of counting calories. Research indicates that individuals often misjudge the calorie content of menu items.

We have compiled a printable list of our favorite healthy snack ideas to help maintain your blood sugar levels. Subscribe to our diabetes newsletter for your free copy and receive expert advice twice a week.

Effect on the central nervous system

Your central nervous system, which includes your brain and spinal cord, may also be affected by fast food consumption.

A 2020 study discovered that college students who consumed higher amounts of fast food (and interestingly, salad) tended to have lower short-term memory scores.

Conversely, other research from 2019 found no significant impact of fast food intake on cognitive abilities. In this regard, more study is required.

Effect on the reproductive system

The components in junk food and fast food could potentially affect your fertility.

One study indicated that processed foods contain phthalates, which are chemicals that can disrupt hormonal functions in your body. High levels of exposure to these chemicals may lead to reproductive problems, including developmental issues in a fetus.

Impact on the skin, hair, and nails, termed integumentary system

The types of food you consume can influence the appearance of your skin.

A 2021 research review indicated that dairy, chocolate, high-fat foods, and those with a high glycemic index (sugars and carbohydrates) were linked to acne, although further research is necessary.

These foods are often found in fast food. Conversely, the study suggested that including fruits, vegetables, and fatty acids (present in fish and olive oil) may provide protection against acne.

Effect on the skeletal system (bones)

Carbohydrates and sugars in fast food and processed items can increase the acids in your mouth.

These acids can erode tooth enamel.

As tooth enamel diminishes, bacteria can establish themselves, leading to cavities.

Obesity can also result in problems related to bone density and muscle mass.

Individuals with obesity may experience diminished bone quality and an elevated risk of fractures, particularly in older adults.

Maintaining an exercise routine is essential for building muscles, which support bones, and adhering to a healthy diet is crucial for minimizing bone loss.

Effect on mental health

Consuming fast food may negatively influence both your mental and physical well-being.

A study conducted in 2020 found that middle school students in China who consumed fast food alongside sugary beverages had a higher likelihood of experiencing mental health challenges.

Research from 2018 indicated that following a Western diet characterized by high consumption of red meat, takeout, and processed foods was associated with an increase in body mass index (BMI) and inflammation among 14-year-old participants, which later related to symptoms of depression and mental health issues by the age of 17.

Effects of fast food on society

Currently, over two out of five adults in the U.S. and about one in five children are affected by obesity.

Fast food offerings may be a contributing factor.

One study revealed that between 1986 and 2016, the portion sizes and calorie counts of restaurant entrées and desserts significantly increased.

As Americans dine out with increasing frequency, this trend could have detrimental effects on individuals and on the nation’s healthcare system.

Why is healthy food better than junk food?

1. Weight Management

A balanced diet filled with nutritious foods can assist with managing weight and reducing the chances of obesity.

Nutrient-dense foods enhance satisfaction and provide prolonged energy, making it simpler to control caloric intake.

In contrast, regularly consuming junk food can lead to weight gain due to its high calorie content and lack of satiety.

Such foods often encourage overeating and cravings, making it challenging to maintain a healthy weight.

2. Heart Health

Nutritious foods such as fruits, vegetables, and whole grains are known to support heart health by lowering the risk of heart disease.

They contain low levels of cholesterol and saturated fats, which can obstruct arteries and elevate blood pressure.

On the other hand, junk food can contribute to heart-related issues, especially if it is high in trans fats and salt.

When consumed frequently, these foods can raise “bad” LDL cholesterol levels and increase the likelihood of cardiovascular diseases.

3. Blood Sugar Management

Blood sugar levels must be maintained at a constant level for overall health. Foods such as legumes, whole grains, and leafy greens are examples of nutritious options with a low glycemic index that assist in regulating blood sugar levels.

On the other hand, junk food, especially sugary snacks and beverages, can lead to rapid spikes and drops in blood sugar. Over time, this rollercoaster effect may contribute to insulin resistance and the development of type 2 diabetes.

What Are The Advantages Of Consuming Healthy Foods?

1. Emotional Well-being and Mental Health

Our diet can have a profound effect on our mood and mental wellness. Foods rich in antioxidants, vitamins, and omega-3 fatty acids can improve brain function and reduce the risk of mental disorders such as depression and anxiety.

Conversely, junk food is often linked to mood fluctuations and an increased likelihood of mental health issues. A diet high in processed foods and sugary snacks can greatly affect the brain’s neurotransmitters and overall function.

2. The Addictive Quality of Junk Food

Due to its high sugar, salt, and fat content, junk food can be addictive. These ingredients activate the brain’s reward pathways, leading to cravings and overeating.

The enticing nature of junk food can make it challenging to maintain a balanced diet.

3. Food and Anxiety

Stress can trigger emotional eating, with junk food being a common choice during stressful times. While these comfort foods may offer temporary relief, they do not address the root causes of stress and could perpetuate a cycle of unhealthy eating habits.

Conclusion

A healthy, balanced diet is widely recognized as essential for both managing and preventing chronic diseases linked to diet. Swapping ultra-processed foods for nutritious options can help prevent various health issues. Although it is crucial to understand how food can significantly impact health, the onset of chronic diseases is influenced by multiple factors as well.

It is undeniable that junk food has gained worldwide popularity. Resisting the appeal of these sweet, fatty, and delicious foods, which are now readily available, can be challenging. Nonetheless, we must keep in mind that frequent consumption of junk food can adversely affect our overall health and wellness. ‘Junk foods’ refer to items that are calorie-dense but lack substantial nutritional value.

These foods tend to be high in calories, fats, sugars, salts, and processed carbohydrates while being deficient in essential nutrients like vitamins, minerals, and fiber.

FAQs

References

• 10 Harmful effects of junk food: Potential health risks and dangers. (n.d.). Fortis Healthcare. https://www.fortishealthcare.com/blogs/10-harmful-effects-junk-food-potential-health-risks-and-dangers
• Healthdirect Australia. (2023, August 15). Junk food and your health. Healthdirect. https://www.healthdirect.gov.au/junk-food-and-your-health
• https://www.heart.org/en/healthy-living/go-red-get-fit/unhealthy-foodsAj. (2023, February 24). AJ Hospital and Research Centre. AJ Hospital and Research Centre. https://www.ajhospital.in/news/how-to-differentiate-between-healthy-and-unhealthy-foods
• Junk food list in India: 20+ unhealthy foods you must avoid to stay healthy. MyHealth. https://redcliffelabs.com/myhealth/food-and-nutrition/junk-food-list-in-india-20-unhealthy-foods-you-must-avoid-to-stay-healthy/
• How to Quit Junk Food: 10 Strategies to Manage Your Cravings. Healthline. https://www.healthline.com/health/food-nutrition/how-to-stop-eating-junk-food
• the body’s sensitivities to fast food. Healthline. https://www.healthline.com/health/fast-food-effects-on-body