In today’s world, fast food and trans fats are easy to get, taste good, and make our lives convenient. But they also come with big health risks. Many people eat fast food every day without knowing the damage it can cause to their bodies. Trans fats, which are found in many of these foods, make things even worse. To live a long and healthy life, we need to know why fast food and trans fats are dangerous and how to avoid fast food. In this blog, we will discuss the risks and give you simple tips from Shuddhi to live a healthier life.

The dangers of fast food

Fast food is popular because it is quick and easy. Whether it is a burger, pizza, or fries, most fast foods are full of unhealthy ingredients. These foods often have too many calories, sugar, fats, and salt. When eaten often, they can harm your body. Here are the dangers of fast food can bring:

• High blood pressure

Most fast foods have too much salt or sodium. Salt makes the body hold onto extra water, which increases blood pressure. High blood pressure, or hypertension, can damage your heart and lead to heart disease, kidney disease, and strokes.

• Digestive issues

Fast food is low in fiber and high in unhealthy fats, which can cause problems in your digestive system. You may experience bloating, constipation, or stomach discomfort after eating fast food.

• Weight gain and obesity

Fast food is packed with calories. These calories come from unhealthy fats and sugars. Eating too many calories leads to weight gain. When this happens often, it can lead to obesity. Obesity is linked to many health problems like heart disease, diabetes, and high blood pressure.

Research shows that eating a lot of ultra-processed foods can raise the risk of obesity by 40% to 66%.

• Heart health problems

Fast food is often loaded with bad fats, like saturated fats and trans fats. These fats can raise the cholesterol in your blood. High cholesterol clogs your arteries and puts you at risk for heart disease. The more fast food you eat, the higher your risk of having a heart attack or stroke. 

Research suggests a strong connection between eating a lot of ultra-processed foods and a 50% higher risk of dying from cardiovascular disease. This means that people who consume these foods are much more likely to have heart attacks and strokes, which can affect their quality of life.

• Metabolic mayhem

Eating a lot of ultra-processed foods (UPFs) can mess with your metabolism. Fast foods are full of refined sugars and processed carbohydrates. These sugars cause a spike in blood sugar, making you feel a quick burst of energy. But over time, your body becomes less able to manage these spikes. This can lead to Type 2 diabetes, a serious disease that can affect your heart, eyes, and kidneys.

Studies show that people who eat more of these foods have a 12% higher chance of getting type 2 diabetes. This is because UPFs usually have a lot of sugars and bad fats, which can throw off how your body controls blood sugar and might cause serious health problems. 

• Overall mortality 

The study found that eating a lot of ultra-processed foods (UPFs) could raise the chance of dying for any reason by 21%. This shows that such a diet might have a bigger negative effect on our overall health.

Source:  The Conversation

Mental health concerns

Anxiety and depression:  

The study found a concerning connection between ultra-processed foods (UPFs) and mental health. It showed that people who eat a lot of UPFs have a 48% to 53% higher chance of experiencing anxiety and other common mental health issues. This indicates that UPFs might play a part in causing feelings of anxiety and depression.

Sleep issues

There is strong evidence that shows people who eat a lot of ultra-processed foods (UPFs) have a 40% higher chance of having sleep issues. This change in sleep can also affect mental health and how well someone feels overall.

Health risks of trans fats

Trans fats are some of the worst fats you can eat. They are found in many processed and fast foods. Trans fats are made through a process called hydrogenation, which turns liquid oils into solid fats. This process gives foods a longer shelf life but makes them very unhealthy for your body. There are several health risks of trans fats, which are given below:

Trans fats, and heart health

• Raises bad cholesterol: Trans fats raise your cholesterol level, often called “bad” cholesterol. High cholesterol levels can cause your arteries to become clogged, leading to heart disease, heart attacks, or strokes.
• Lowers good cholesterol: Trans fats raise bad cholesterol and lower your HDL cholesterol. Good cholesterol helps remove bad cholesterol from your body. When HDL levels drop, the risk of heart disease increases.

Inflammation: Trans fats cause inflammation in the body. Inflammation can damage cells and tissues, leading to serious health conditions like diabetes, heart disease, and even cancer. Long-term inflammation can weaken your immune system and cause chronic diseases.

Higher risk of diabetes: Eating foods with trans fats increases your risk of developing Type 2 diabetes. Diabetes occurs when your body cannot manage blood sugar levels. Foods with trans fats make it harder for your body to respond to insulin, leading to high blood sugar.

Good fats vs. bad fats 

How to avoid fast food?

Fast food and trans fats are still so common. The reason is simple: convenience and taste. Fast food is cheap and easy to get, and trans fats help preserve the food. But the risks to your health far outweigh the convenience. By eating fast food and foods with trans fats, you are putting your heart, brain, and overall health in danger.  That is why, by adopting healthy eating habits or incorporating healthy lifestyle choices into your daily routine, one can stay away from chronic diseases or live a healthy lifestyle.  

Shuddhi tips for a healthier lifestyle 

Healthy lifestyle choices don’t mean you must give up all your favorite foods. You can still enjoy delicious meals by making smarter choices. Shuddhi Ayurveda offers some simple tips to help you avoid fast food and trans fats while living a healthier life.

1. Incorporating DIP diet

The DIP balanced diet includes fruits, vegetables, and plant-based foods. These foods are rich in fiber, which helps the body digest food easily. This means your stomach will work properly. These foods are rich in nutrients and don’t contain trans fats. Processed foods often contain trans fats and other unhealthy ingredients. Whole foods nourish your body and provide the vitamins, minerals, and fiber you need to stay healthy.

2. Cook at home or prefer homemade food 

Home-cooked meals are almost always healthier than fast food. When you cook at home, you can use fresh ingredients like vegetables and whole grains. You can also use healthy oils, such as olive oil, which is good for your heart. Cooking at home also helps you avoid the hidden sugars, salts, and trans fats found in fast food.

3. Plan your meals

Planning your meals ahead of time can help you avoid the temptation of fast food. Prepare your meals in advance. This way, you always have a healthy option ready when you are hungry. Meal planning also saves time and money.

4. Read food labels before buying 

When buying packaged foods, always check the label.  Avoid any foods that list these oils as an ingredient. Instead, choose foods that are labeled no hydrogenated oils.

5. Limit fried or oily foods

Fried foods are often high in trans fats. Try grilling, baking, or steaming your food instead of frying it. Grilled or baked foods taste great and are much better for your heart.

6. Snack on Healthy Foods

When you’re hungry between meals, choose healthy snacks like fruits, nuts, almonds, or other dried fruits. These snacks are rich in vitamins and minerals and make your stomach full without the harmful fats found in processed snacks like chips and cookies.

7. Drink plenty of water

Sugary drinks like soda and energy drinks are often packed with calories. Replace these drinks with water or herbal teas. Staying hydrated helps your body function well and can help you avoid overeating.

8. Practice mindful eating

Mindful eating means paying attention to what and how you eat. Slow down, chew your food well, and enjoy each bite. This can help you avoid overeating and make you more aware of the foods you choose. When you eat mindfully, you are more likely to make healthier choices.

Healthy eating habits for better health

One of the best things you can do for your heart is to eat a healthy diet. A healthy diet can help lower cholesterol, reduce blood pressure, and keep your heart strong. Here are some heart-healthy eating habits you can adopt:

Increase fiber intake: Foods like oats, whole grains, and fruits are rich in fiber. Fiber helps lower cholesterol levels and keeps your digestive system healthy. Make sure to eat foods high in fiber every day to support heart health.

Use healthy fats: Not all fats are bad. Healthy fats, like those found in avocados, nuts, and seeds, are good for your heart. Include these foods in your diet to get the benefits of healthy fats. Avoid trans fats and saturated fats, which are harmful to your heart.

Stay active: Regular physical activity is just as important as eating healthy. Exercise helps keep your weight under control, lowers cholesterol, and strengthens your heart. Aim for at least 30 minutes of moderate exercise each day, like walking, swimming, or cycling.

Conclusion

Fast food and trans fats are dangerous to your health. While they may be convenient, they come with serious risks like heart disease, high blood pressure, obesity, and diabetes. However, you can make simple changes to your diet and lifestyle to avoid these risks. By choosing whole foods, cooking at home, reading labels, and following Shuddhi’s healthy tips, you can live a healthier life and protect your body from the harmful effects of fast food and trans fats.

If you are interested in getting personalized dietary advice from a dietician, it is essential to visit  

FAQs:

Is fast food high in trans fat?

Yes, deep-fried foods are obvious potential sources of trans fats. 

What are the health dangers of fast food?

The health dangers of fast food include type 2 diabetes, heart-related problems (such as cardiovascular disease, high blood pressure, and cholesterol), obesity, certain cancers, depression, and eating disorders.

Why is junk food harmful?

Junk foods are high in added salt, which can contribute to health problems such as high blood pressure linked to an increased risk of type 2 diabetes. 

How to avoid fast food naturally?

There are several ways to eliminate junk food in your diet such as eating regular meals, drinking plenty of water, and consuming snacks when you feel hungry.

What tips does Shuddhi offer for developing healthy eating habits?

Shuddhi recommends focusing on fruits, vegetables, nuts, and seeds, which are packed with nutrients.