9 Risks of Consuming Fast Food in Excess

Healthy - Fast food is often the choice of menu in the midst of busy activities. Although practical and has a delicious taste, excessive consumption of fast food can increase the risk of various health problems.

Fast food generally has a delicious taste, is easy to get, and is filling. It is no wonder that many people like this type of food, and can even consume it almost every day.

However, behind its delicious taste, there are various risks of disease that can occur due to consuming fast food in excess.

Health Problems Due to Consuming Fast Food

The following are some health problems due to consuming fast food too often:

1. Weight gain

Fast food contains quite high calories, but is low in fiber. This risks causing weight gain, especially if consumed excessively and over a long period of time.

In addition, fast food is also processed with added sugar and contains saturated fat which contributes to weight gain and triggers obesity.

2. Malnutrition

Calories, fat, sugar, and carbohydrates are the most abundant contents found in fast food. Unfortunately, this type of food contains almost no vitamins and minerals. Consuming this food alone certainly cannot meet daily nutritional intake.

In children, the effects of malnutrition can inhibit growth and development. Therefore, limit fast food consumption and increase consumption of nutritious foods to prevent malnutrition.

3. Digestive disorders

Most fast foods contain little to no fiber. Not meeting the body's fiber needs can trigger digestive disorders, such as constipation.

The high salt content in fast food can also make the stomach feel bloated or full after eating.

4. Impaired brain function

A study revealed that fast food contains substances that can affect nerve development during adolescence, thus inhibiting the process of learning and receiving material.

Other studies also state that the high calorie content of fast food can increase the risk of dementia in the elderly, especially if consumed excessively.

5. Diabetes

Consumption of fast food is believed to increase the risk of type 2 diabetes. This type of food has a high carbohydrate content that will be released as glucose into the blood. As a result, blood sugar levels will increase.

If consumed in the long term, this can interfere with the work of the insulin hormone and increase the risk of diabetes.

6. Heart disease

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.

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7. Respiratory disorders

It has previously been mentioned that excessive consumption of fast food can increase body weight. Someone who is overweight is at risk of experiencing respiratory disorders, including shortness of breath and asthma.

Excess weight can also put pressure on the heart and lungs. This can be seen when someone experiences shortness of breath even when just walking, climbing stairs, or exercising.

8. Teeth are easily damaged

The carbohydrate and sugar content in fast food can increase acid production in the mouth. This increased acid production can damage tooth enamel. This condition allows bacteria to survive in the mouth and cause cavities.

9. Cancer

Excessive consumption of unhealthy foods, including fast food, can increase the risk of cancer. This type of food can trigger damage to healthy cells in the body which can slowly develop into cancer cells.

In addition to causing various health problems above, consuming fast food can also have an impact on the skin, one of the impacts is making the skin prone to acne. Therefore, this type of food should be avoided to prevent acne from appearing.

Tips for Reducing Fast Food Consumption

Fast food has an addictive effect, triggering the desire to consume it repeatedly. To prevent various negative effects due to fast food, here are some tips that you can do:

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Plan a food menu

To avoid consuming fast food, you can make a plan by making a list of healthy meal and snack menus every week. Make sure you still pay attention to the adequacy of nutrition every day.

Thus, the urge to buy fast food when hungry will be reduced. Choose a food menu that is equipped with vegetables and fruits to meet your daily fiber intake.

Reduce portions

Restaurants that sell fast food usually provide a variety of menu choices along with the number of portions 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 have to consume from fast food.

Find a substitute food

Some fast food restaurants provide other menu options, such as vegetable salad, fruit salad, rice, and 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 have high calorie content.

It is important to limit fast food consumption to avoid various health problems. However, that does not mean you should not consume it at all. You are still allowed to eat fast food only occasionally and of course by paying attention to the tips above.

If you are at risk of hypertension, diabetes, or other chronic diseases, you should consult a doctor. Thus, the doctor can help you determine a healthy food menu as a substitute for the fast food menu, which is appropriate for your health condition.