Shuffle From Junk Food To Healthy Food

We are in an era, where everyone is running behind their professional goals and worldly things.
We are engaging in such a way that, we don’t even have time to cook ourselves and our loved ones. To full fill our stomachs we are depending upon ready-to-eat foods, instant foods.
More over all the youngsters are more habituated to junk/street foods unknowingly in recent times which is not good for our health in a nutritional way. Let’s have quick look at the harmful effects of junk food.

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Why junk food should be avoided?

Eating junk food regularly can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and some cancers. Junk foods are not a necessary part of our diet.

Why we should choose a healthy diet?

A healthy diet is essential for good health and nutrition. It protects us against many chronic non-communicable diseases, such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats, are essential for a healthy diet.

A healthy diet comprises a combination of different foods.

These include:
Staples like cereals (wheat, barley, rye, maize, or rice) or starchy tubers or roots (potato, yam, taro, or cassava), Legumes (lentils and beans), Fruit, and vegetables.
Foods from animal sources (meat, fish, eggs, and milk). Eat plenty of vegetables and fruits they are important sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants. People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes, and certain types of cancer.
So, now let’s have a quick look at the harmful effects of junk food.

  1. Causes memory problems.
    This toxic diet can actually cause inflammation in the hippocampus area of the brain which
    is responsible for memory. Junk food can do so due to the presence of a high level of sugar
    and fat. These macronutrients can potentially suppress the activity of BDNF, a brain peptide
    associated with learning and memory formation.
    Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats, and processed foods can contribute to impaired memory and learning, as well as increase your risk of diseases such as Alzheimer’s and dementia.
  2. Elevates cardiovascular problems.
    Most clinicians recognize that junk food consumption is associated with premature heart
    disease. The consensus is that this relationship can be explained by the saturated fats
    in these foods increasing obesity, diabetes, and hyperlipidemia risk and the high salt content raising blood pressure. However, an emerging body of evidence has now demonstrated an association between poor oral health and cardiovascular disease (CVD) risk. As well as having high levels of saturated fat and salt, junk foods often contain a great deal of sugar and the effect this has on oral health may be an important additional mechanism by which junk food elevates the risk of CVD.
  3. Impaired digestion.
    Good digestion is very crucial for maintaining healthy immune function. A healthy digestive
    the system depends on a healthy diet.
  4. Effects of junk food on our digestive system:
    Junk food is unhealthy for the digestive system as it slows down the digestion process making the stomach bloated. To digest food, the stomach needs enzymes and fast food does not have them. When food is absorbed by the intestine it requires fiber and water to excrete but they don’t have such nutrients which leads to poor digestion and irritable bowel moments. excessive junk food impairs/lowers appetite.
  5. Increases weight gain.
    Junk food, loaded with sugars, fats, and a high amount of calories. This means that you are taking in a large quantity of unhealthy calories in the shape of fast food which leads to weight gain and ultimately obesity. Eating junk food may result in weight gain. However, it will not satisfy the nutrition your body needs. Even if the fat, sugar, and salt in junk food don’t result in extra weight, it can still harm your body.
    Obesity doesn’t result overnight, it gradually increases day by day.
  6. Raise in blood sugar
    Junk foods may contribute to diabetes in the following ways:
    Rapid effect on blood sugar levels: Highly processed foods that are high in calories and low in vitamins, minerals, and fiber break down quickly in the body and can cause a rapid rise in blood sugar levels.
    Inappropriate portion size: Junk foods are usually not very filling and frequently come in large portion sizes. Both these factors may lead people to overeat junk foods. This can have a negative impact on diabetes, including blood sugar spikes and weight gain.
  7. Causes kidney damage.
    Too much processed foods and junk food contain sodium and phosphorous which eventually leads to improper kidney functioning.
    Diets high in salt are high in sodium, which can increase blood pressure and, in turn, harm your kidneys. Flavor your foods with herbs and spices instead of salt. Over time, you may find it easier to avoid using added salt (sodium) on your food.
    Staying well hydrated helps your kidneys clear sodium and toxins from the body. Drinking plenty of water is also one of the best ways to avoid painful kidney stones. Those with kidney problems or kidney failure may need to restrict their fluid intake, but for most people, drinking 1.5 to 2 liters of water per day is a healthy target.
    New research indicates that junk food can also negatively affect your memory. Bad diets have been linked to dementia due to high blood pressure and cholesterol disrupting the blood supply to the brain. Research now confirms that junk foods can prevent brain cells from responding properly to insulin.
  8. How to modify your healthy habits?
    Limit salt intake
    Limit sugars
    Limit fats
    Avoid street foods
    Start olden days kitchen recipes
    Fill your plate with rainbow color food items
    Practice regular meal timing
    Avoid overeating
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modify your healthy habits through regular exercise

Conclusion:

Let us raise our hands to rejuvenate/restart our traditional recipes, saying no to junk/street foods. Try to avoid easily made recipes/deep-fried items.
It’s Never too late to initiate a new beginning. Let’s get back to our old grandma’s recipes, this is the best time to re-explore our olden days’ kitchen styles. let us stay away from obesity, heart-related risks, diabetes, and kidney impaired problems

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