Fast food is often a choice for eating menus in the midst of busy activities. Not only practical and easy to consume, this type of food also has a delicious taste. However, did you know that there are a number of dangers if fast food is consumed in excess?
Fast food is known to be quite cheap, practical, delicious, and filling. No wonder so many people like this type of food and even eat it almost every day.
Behind the delicious taste, there are various risks of disease that can occur due to consuming excess fast food.
Health Problems Due to Consumption of Fast Food
The following are some of the health problems caused by consuming too much fast food:
1. Weight gain
Fast food is believed to be the cause of significant weight gain, especially when consumed in excess and in the long term. This is because fast food has a high calorie content, but low in fiber.
In addition, fast food is processed with added sugar and contains saturated fat which can increase the risk of weight gain.
2. Malnutrition
Carbohydrates, fat, sugar, and added salt are the most common ingredients found in fast food. The content certainly can not meet the daily nutritional intake.
In children, the effects of malnutrition can inhibit growth and development. Therefore, limit the consumption of fast food and increase the consumption of nutritious foods to prevent malnutrition.
3. Digestive disorders
Most fast foods contain little or no fiber. Not meeting the needs of fiber in the body can trigger digestive disorders, such as constipation.
The high salt content in fast food can also make the stomach feel bloated or bloated after eating.
4. Impaired brain function
A study revealed that fast food contains substances that can affect neurodevelopment during adolescence, thereby inhibiting the process of learning and receiving material.
Other studies also mention that the high calorie content of fast food can increase the risk of dementia in the elderly, especially when consumed in excess.
5. Diabetes
Consumption of fast food is believed to increase the risk of type 2 diabetes. This is because fast food has a high carbohydrate content. In the body, the carbohydrate content will be released into glucose into the blood. As a result, blood sugar levels will increase.
When consumed in the long term, this can interfere with the work of the hormone insulin and increase the risk of diabetes.
6. Diseases of the heart and blood vessels (cardiovascular)
The main cause of heart disease and stroke is the consumption of foods high in cholesterol. Fast food is one source of saturated fat that can increase bad cholesterol (LDL) levels.
In addition, fast food has a salt content that exceeds your daily consumption limit, so it can increase blood pressure and the workload of the heart. To be healthier, you can try a salt diet.
7. Respiratory disorders
Previously it has been mentioned that excessive consumption of fast food can increase body weight. Someone who is overweight is at risk for respiratory problems, including shortness of breath and asthma.
Excess weight can also put pressure on the heart and lungs. This can be seen when a person experiences shortness of breath even just walking, climbing stairs, or exercising.
8. Teeth are easily damaged
The content of carbohydrates and sugar in fast food can increase the production of acid in the mouth. Increased production of this acid can damage tooth enamel. When tooth enamel is eroded, bacteria can stay in the mouth and cause cavities.
Tips for Reducing Fast Food Consumption
Fast food has an addictive effect, thus triggering the desire to consume it repeatedly. To prevent the negative effects of fast food, here are some tips you can do:
Plan food menu
To avoid consuming fast food, you can make a plan by making a list of healthy meals and snacks every week while paying attention to the adequacy of daily nutrition.
Thus, the urge to buy fast food when hungry will be reduced. Make sure the food menu is equipped with vegetables and fruits to meet fiber intake per day.
Reduce portion
Restaurants that sell fast food usually provide a variety of menu options along with the number of servings or sizes. If you usually buy a normal portion or a larger portion, it should be replaced with a small portion or a portion for children.
This method is believed to be effective in reducing the number of calories you should consume from fast food.
Looking for a replacement meal
Some fast food restaurants provide other menu options, such as vegetable salad, fruit salad, rice, to baked potato chips. If you plan to eat at a fast food restaurant, you should choose a restaurant that provides these menu options.
This is better than choosing foods, such as french fries or hamburgers, which are high in calories.
It is important to limit the consumption of fast food in order to always avoid various health problems. However, that doesn't mean you shouldn't eat them at all. You are still allowed to eat fast food only occasionally and of course by paying attention to the tips above.
If you experience certain symptoms, such as nausea, vomiting, stomach pain, or diarrhea, after eating fast food, consult your doctor. The doctor can also help you determine a healthy diet that suits your health condition.
