2024-01-30 07:36:00
No matter how many times we are warned about the dangers of junk food, we often forget about it and again succumb to the temptation of “empty calories.” It is important to constantly remind yourself of the cumulative harm inherent in junk food and seek replacements. Nutrition expert Nata Gonchar shares her recommendations.
Junk food definition: The term “junk food” refers to highly processed products high in sugar, unhealthy fats and monosodium glutamate – a food additive that gives dishes a richer taste. Junk food includes snacks (chips, popcorn, salted crackers and nuts), soda, sweets (chocolate bars, cookies, waffles, cakes), mayonnaise, processed foods and fast food.
Harm to health: Junk food is rich in fats and carbohydrates, ten times the amount of protein. A burger or chocolate bar can contain up to 500-700 calories, but these calories are devoid of benefits and can lead to health problems – from spikes in insulin levels to weight gain and the development of endocrine diseases.
Junk food ingredients include:: trans fats, flavor and odor enhancers (monosodium glutamate), sugar (up to 60 g per 100 g of product), maltodextrin, carcinogens and dyes with preservatives.
Causes of addiction: Cravings for junk food can be caused by several factors, such as a deficiency of nutrients and vitamins, dopamine addiction, as well as psychological aspects. Long-term consumption of junk food can lead to addiction and dependence, which requires the intervention of specialists such as doctors, psychologists or coaches.
Junk food substitutions: One of the ways to get out of a vicious circle is to adhere to the principles of good nutrition, compensating for body deficiencies and giving up bad habits. This may include choosing seasonal fruits and vegetables, cooking at home and replacing expensive items with affordable alternatives, such as mackerel instead of trout, bulgur instead of couscous and seaweed instead of shrimp and mussels.
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