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Junk-Food Facts
By Elaine Magee, MPH, RD WebMD Feature Archive

Are you a junk-food junkie? Here's what you need to know.

It's the 21st century and "junk food" has gone global. For better or for worse (mostly worse), junk
food is now available all over the world. We see it most everywhere we go -- in grocery and
convenience stores, fast-food restaurants, on television -- usually looking very appealing. But just
what are the facts about junk food?
"Junk food" generally refers to foods that contribute lots of calories but little nutritional value. Of
course, what's considered "junk food" depends on whom you ask. Some might say pizza is junk
food, for example. But I personally don't think so, since it contributes real food with nutrients, like
cheese and tomato sauce. Add whole-wheat or part whole-wheat crust, plus veggies as a topping,
and I'd say pizza completely exits the junk food category.
One problem with junk foods is that they're low in satiation value -- that is, people don't tend to feel
as full when they eat them -- which can lead to overeating. Another problem is that junk food tends to
replace other, more nutritious foods. When people drink lots of soda, for example, they are usually
not getting plenty of low-fat dairy or other healthful beverages like green tea or orange juice. When
they're snacking on chips and cookies, they're usually not loading up on fruits and vegetables.
Most "junk food" falls into the categories of either "snack food" or "fast food." And then there are
things like breakfast cereals. They seem innocent enough, but some of them could definitely be
considered "junk food," as they mostly contain sugar or high-fructose corn syrup and white flour or
milled corn.
Calories From Snack Foods
Popular snack foods are usually commercially prepared and packaged, like chips, cheese puffs,
candy bars, snack cakes, and cookies.
The contribution of snack food to the calories we eat should not be underestimated. Between 1977
and 1996, the contribution of snack calories to total calories for American children between 2 and 5
years old increased by 30%, according to an article published in the Chilean medical journal, Revista
Medica de Chile.
Junk-Food Facts

Fast Food and Overeating

Of course, junk food is also readily available at restaurant chains across the country in the form of
French fries, chicken nuggets, shakes, soda, etc. Not only are most fast foods not terribly healthy,
one study indicates that there may be something about fast food that actually encourages gorging.
In the study, from the Children's Hospital in Boston, teens age 13-17 were given three types of fastfood meals (all including chicken nuggets, French fries, and cola). In one meal, the teens were
served a lot of food at once. In another, a lot of food was served at the same time, but in smaller
portions. And in the third test meal, a lot of food was served, but in smaller portions over 15-minute
intervals.
The researchers found that it didn't seem to matter how much food was served -- the teens still took
in about half of their daily calorie needs in that one meal. The researchers suggested that certain
factors inherent to fast food might promote overeating:

It's low in fiber.

It's high in palatability (that is, it tastes good).

It offers a high number of calories in a small volume.

It's high in fat.

It's high in sugar in liquid form.

Junk Food and TV
As we all know, many of the food commercials aimed at children are for foods high in fat, sugar,
and/or salt, and low in nutritional value. And some research suggests that watching ads for
processed foods encourages children to eat more.
Researchers from the University of Liverpool in the United Kingdom exposed 60 children, ages 9 to
11, to both food advertisements and toy advertisements, followed by a cartoon and free food.
The children ate more after the food advertisements than after the commercials for toys, the study
found. The obese children in the study increased their consumption of food the most (134%) after
watching the food ads, compared to overweight children (101%) and normal-weight children (84%).
Taking the 'Junk' out of Junk Food
Now that you've got the facts about junk food, how can you try to eat more healthfully in our junkfood-filled world? Here are three tips:

Choose fast-food restaurants that offer healthier choices. And no matter where you are, opt
for food and beverages that are made up mostly of ingredients that offernutrients along with calories.
Enjoy freshly squeezed orange juice or a whole-wheat bagel instead of soda or donuts. Buy a bean
burrito, pizza topped with vegetables, or a grilled chicken sandwich on a whole-grain bun instead of
tortilla chips with processed cheese sauce; frozen pizza rolls; or fried chicken pieces and French
fries. Avoid sweetened beverages.
Look for products low in sugar, high-fructose corn syrup, milled grains, and partially
hydrogenated oils. Choose a 100% whole-wheat cracker made with canola oil, for example, or snack
on a cheese and fruit plate instead of a bowl of cheese puffs.
Limit TV viewing, for yourself and your kids. Certain TV shows seem to attract more junk food
commercials more than others, so parents might want to discourage kids from watching these
shows. Or try TIVO (where you can fast-forward through commercials) or watch DVDs.
Taking the 'Junk' out of Junk Food continued...
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of
numerous books on nutrition and health. Her opinions and conclusions are her own.
http://www.webmd.com/diet/junk-food-facts?page=3

HEALTHY EATING

REASONS EATING JUNK FOOD IS NOT GOOD

by Tracey Roizman, D.C., Demand Media
Junk food is food that is calorie-dense and nutrient poor. In recent decades, junk food,
fast food and convenience food consumption in the United States have increased

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dramatically, with 25 percent of people now consuming predominantly junk food diets.
This trend has occurred concurrently with rising epidemics of numerous chronic diseases
and accounts for a long list of reasons why eating junk food is bad.

Obesity
Junk food plays a major role in the obesity epidemic. By the year 2050, the rate of
obesity in the U.S. is expected to reach 42 percent, according to researchers at Harvard
University. Children who eat fast food as a regular part of their diets consume more fat,
carbohydrates and processed sugar and less fiber than those who do not eat fast food
regularly. Junk food in these children's diets accounts for 187 extra calories per day,
leading to 6 additional pounds of weight gain per year. Obesity increases your risk for
cardiovascular disease, diabetes and many other chronic health conditions.
Diabetes
Your insulin levels become elevated when you eat processed sugars, such as those in
soft drinks, white flour and other foods devoid of fiber and nutrients necessary to
properly metabolize carbohydrates. Eating junk foods throughout the day causes
chronically high insulin levels, which eventually prompts your cells to begin to ignore
this important hormone, resulting in a condition known as insulin resistance. Ultimately,
obesity and Type 2 diabetes may set in. Since the 1980s, Type 2 diabetes, which was
minimal in teenagers, has risen to 15 percent.

Depression
Junk food may lead to depression in teenagers, according to Andrew F. Smith, author of
the book "Fast Food and Junk Food: An Encyclopedia of What We Love to Eat." Hormonal
changes at puberty make teens more susceptible to mood and behavioral swings. A
healthy diet plays a part in keeping hormone levels on an even keel, while a diet high in
junk food falls short of these requirements. Consuming trans fats, saturated fats and
processed food is associated with up to 58 percent increase in risk of depression.

Nutrient Deficiencies
Processing that removes vitamins, minerals and fiber makes junk foods into the sources
of empty calories that nutritionists disparage. Children who eat a lot of junk foods may

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develop nutritional deficiencies that lead to low energy, mood swings, sleep disturbance
and poor academic achievement, among other health conditions, according to the
University of New Hampshire Cooperative Extension.

Sodium
High sodium levels are a defining characteristic of many junk foods and one of the
contributing factors to the overconsumption of salt that typifies the Western diet and
contributes to high blood pressure and heart, liver and kidney diseases, according to
Harvard Health Publications. The average American eats five to 10 times more salt than
the 2,300 milligrams per day recommended by the U.S. Dietary Guidelines for
Americans. Considering the high rates of high blood pressure among Americans, that
level should be even lower -- about 1,500 milligrams per day -- for 70 percent of adults.
However, the trend since 1988 shows that fewer people with hypertension adhere to a
low-sodium diet now than did then.

http://healthyeating.sfgate.com/reasons-eating-junk-food-not-good-3364.html