Craving a quick fix? When you’re in a hurry, you might be tempted to pull into a local drive-through, like the one with red signs and golden arches. The downside is what fast food does to your health and well-being. It’s no secret that what you eat affects your mood and health. Yet too many people are drawn to flashy fast-food advertisements and the seemingly endless menu options. But you still need to ask yourself whether the allure of quick, easy meals is a good trade-off for your health.
Nutritional Deficiencies and Excess
Fast food lacks key nutrients, including fiber, vitamins, and minerals. Plus, it contains excessive amounts of unhealthy fats, sodium, and calories. So, it’s not surprising that studies link diets high in fast food with:
- Obesity: Obesity rates started to rise after fast food became embedded in our culture. No wonder! The high-calorie content of fast food contributes to weight gain and obesity.
- Nutrient deficiencies: By their nature, fast food is low in key nutrients that support immune and metabolic health. Plus, the low fiber content reduces the diversity of the gut microbiome.
- Increased risk of chronic diseases: Studies link a diet rich in fast food and lower in whole foods to a greater risk of heart disease, stroke, diabetes, and other chronic illnesses.
The Hidden Dangers of Processed Foods:
It’s not just the food itself that’s problematic. Manufacturers of fast food want them to have a long shelf. That’s why they add a potpourri of additives and preservatives to their burgers and quick-serve fries. These include emulsifiers, thickeners, preservatives, and artificial colors and flavors. These fast-food additions improve texture, prevent spoilage, and enhance the appearance and taste of the food, so you keep coming back for more.
Although the above additives undergo safety testing and are regulated, it’s less clear whether they’re safe if you consume them in copious quantities for lengthy periods of time. Plus, research shows emulsifiers, chemicals that improve the texture of food, may disrupt the gut microbiome. Something to think about if you go to fast food restaurants daily. Concerns, supported by science, include:
- Hormone disruption: According to research, some additives may disrupt hormones that regular metabolic health and fertility. This even applies to fast-food packaging. Recent studies show fast food packaging contains forever chemicals (PFOS and PFAS) and phthalates, chemicals that disrupt your body’s hormone balance.
- Allergic reactions: With such a montage of chemicals and preservatives, it’s not surprising that people report allergic reactions and sensitivity reactions to some fast-food products.
- Long-term health effects: As mentioned, the combination of ultra-processed food and hormone-disrupting packaging could lead to longer-term health effects.
The Impact on Our Environment:
It would be remiss to mention fast food and fast-food packaging without mentioning its environmental impact. Producing fast food contributes to:
- Deforestation: The demand for beef and other animal products used in fast food can lead to deforestation. For example, Burger King, in the past, advertised that they imported “rainforest beef” for their hamburgers, contributing to Amazon deforestation.
- Water pollution: Water-intensive agricultural practices used to make fast food ingredients contribute to water pollution.
- Climate change: The transportation of food, packaging materials, and other factors associated with the fast-food industry contribute to greenhouse gas emissions and climate change.
Deceptive Marketing and Consumer Misinformation
Here’s one you might not have considered – the less-than-truthful advertising that fast food companies engage in. They want to sell you that burger and fries, right? So, they make you more motivated to buy that value meal by using:
- Exaggerated product claims: Something few people know is that the burgers, shakes, and fries in fast food ads often look larger, juicier, and fresher than they do when you order them. So, you’re more motivated to open your wallet and buy them.
- Hidden ingredients: Some fast-food companies may hide unhealthy ingredients, such as excessive amounts of sodium or unhealthy fats, to make their products seem healthier than they are.
- Targeting vulnerable populations: Who’s at greatest risk of harm from fast food? Babies and kids. Their small body size and fast metabolisms make them more susceptible to harmful additives. Plus, they need nutrients because their bodies are growing and changing. Unfortunately, fast food restaurants target their ads toward kids with clever advertising that makes fast food look “cool.”
Don’t Buy into It
Don’t let fast food and ultra-processed food be your diet default. Reduce your reliance on it. How? Here are some tips:
- Cook at home: When you prepare meals at home, you control the ingredients. That’s key to keeping the whole family healthy.
- Choose healthier options: If you must eat out, research your options beforehand. Choose a healthier, quick-service restaurant. Fast casual restaurants, like Panera Bread and Chipotle, have healthier choices than a fast-food place that only serves burgers, fries, and nuggets. Check online, so you’re armed with nutritional information and ingredient lists. Most national chains post nutritional information online. Better-for-you options include grilled protein, salads, and whole grains.
- Support sustainable practices: Choose food products from sustainable sources when you can. When you visit a coffee shop, bring your own cup to reduce the amount of plastic that ends up in the environment.
Conclusion
Are you ready to break free from the fast-food culture and do something smart for your health? Think before you bite. Also, be aware that fast-food restaurants use strategies like kid-friendly meals and other strategies to get kids hooked early. Don’t let them hijack the brains of impressionable little ones. Make it your goal to make informed food choices that sustain your personal health and the health of planet Earth. It’s the smartest decision you can make.
References:
- Rosenheck R. Fast food consumption and increased caloric intake: a systematic review of a trajectory towards weight gain and obesity risk. Obesity Reviews. 2008;9(6):535-547. doi:https://doi.org/10.1111/j.1467-789x.2008.00477.x
- “Deforestation, Cattle, and Fast Food – Commodities, Conflict, and Cooperation.” 2016. Evergreen.edu. 2016. https://sites.evergreen.edu/ccc/other/page-for-borja/.
- Stender S, J Dyerberg, Astrup A. Fast food: unfriendly and unhealthy. International Journal of Obesity. 2007;31(6):887-890. doi:https://doi.org/10.1038/sj.ijo.0803616.
- Schlosser, E. (2012). Fast food nation: The dark side of the all-American meal. Houghton Mifflin Harcourt.
- Sahasporn Paeratakul, Ferdinand DP, Champagne CM, Ryan DH, Bray GA. Fast-food consumption among US adults and children: Dietary and nutrient intake profile. Journal of the American Dietetic Association. 2003;103(10):1332-1338. doi:https://doi.org/10.1016/s0002-8223(03)01086-1
- Bernhardt AM, Wilking C, Adachi-Mejia AM, Bergamini E, Marijnissen J, Sargent JD. How Television Fast Food Marketing Aimed at Children Compares with Adult Advertisements. PLoS ONE. 2013;8(8):e72479-e72479. doi:https://doi.org/10.1371/journal.pone.0072479.
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