Main Ingredients in Junk Food

The Basics of Junk Food

Not all junk food is the same, but the ingredients in junk food tend to be similar. Basically, junk food, whether it is fried food, chocolate, candy, or baked goods, tends to be high in calories and contain too much of some generally unhealthy nutrients.

Fat: Nutritionists have been saying for years that high-fat diets are unhealthy. While some fat is necessary (about 60-65g a day), many types of junk food are loaded with fat. Frying foods or adding chocolate may make food delicious, but also adds lots of fat to a food. The dangers of excess fat in the diet include weight gain or obesity, heart disease, and diabetes.

Saturated Fat: This type of fat also leads to weight gain, but it is also dangerous in that it increases the amount of bad cholesterol in the blood which leads to plaque build-up in the arteries. Clogged arteries can lead to heart disease or stroke**.** Saturated fat also interferes with the hormones that tell the brain the stomach is full.

Sodium: Processed junk food contains a lot of sodium; in fact, about 77 percent of the sodium we eat in America comes from processed foods. Eating too much sodium can lead to water retention and increased blood pressure.

Sugar: Sugars occur naturally in foods like fruits and dairy products, but many junk foods have added sugar. The American Heart Association recommends that women eat no more than 100 calories of added sugar each day, while men should eat less than 150 calories from added sugar. This translates into about six teaspoons of added sugar for women and nine teaspoons for men. Too much sugar can lead to weight gain, cavities, and increased levels of triglycerides, which can be a risk factor for heart disease. A serving of Oreos (four cookies) has 3.5 teaspoons of sugar, while a can of Coca-Cola has nearly 10 teaspoons of sugar! Americans on average eat about 158 pounds of refined sugar each year.

The flip side of the high fat, sugar, and sodium levels is that junk food loses many valuable vitamins and minerals in processing, meaning that there is little nutritional value left by the time it is packaged and put on the shelf.

Junk Food Additives

High-fructose Corn Syrup: The research on high-fructose corn syrup has not determined whether this “corn sugar” is as healthy as regular sugar. Some experts seem to think that the extra refining processes involved in the creation of the syrup makes it more unhealthy for your body, but regardless, it is still roughly equivalent to sugar nutritionally. This means that calories from high-fructose corn syrup should be combined with white sugar to make up the 100 to 150 calories from added sugars. High-fructose corn syrup is found in most sodas, cookies, many sugary cereals, and most types of processed junk foods.

Trans-Fat: Also known as “partially hydrogenated oils” or “trans-fatty acids,” this type of fat is frequently found in fried foods, like French fries and donuts, as well as baked goods, like pie crusts, pizza dough, biscuits, and cookies. Trans-fats are cheap and make foods taste good, but they also raise your bad cholesterol (LDL) level while lowering your good cholesterol (HDL) levels.

Artificial Sweeteners: Many junk food products today that market themselves as “diet” or “sugar-free” are using artificial sweeteners to cut out some sugar and save some calories. While this sounds like a great option, artificial sweeteners are not diet miracles. While they don’t have some of the negative side effects of sugar, like tooth decay and lots of calories, they are still processed chemical additives. Furthermore, there has been some research done that suggests that using artificial sweeteners can lead to weight gain because of the disconnect of a sweet taste with no calories and the effect this can have on the brain, and how it regulates food intake.

There are over 4000 artificial additives in junk food - these can be anything from preservatives to sweeteners to colorants. Many of these are considered harmless, but there has been some research that suggests some of these chemical substances may have side effects such as allergic reactions.

Is It Ever Ok to Eat?

Everyone loves junk food, and it’s okay in small amounts every now and then. The ingredients in junk food can be present in unhealthy quantities, while they also lack many necessary vitamins and minerals. Remember that moderation is key and fresh, healthy foods are always a better choice.

References

American Heart Association. “Trans-Fat Q&A.” https://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Trans-Fats_UCM_301120_Article.jsp.

Ellis-Christensen, Tricia. “Why Is It Bad To Eat Too Much Fat?” https://www.wisegeek.com/why-is-it-bad-to-eat-too-much-fat.htm.

Mayo Clinic. “High-Fructose Corn Syrup: What Are the Health Concerns?” https://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588.

Science Daily. “Artificial Sweeteners Linked to Weight Gain.” https://www.sciencedaily.com/releases/2008/02/080210183902.htm