Fast food meals do not always have to be unhealthy, but without choosing your fast food wisely, you can put yourself at risk. The high-calorie, high-sodium and high-fat amounts often contained in fast food meals can increase your risk of developing a number of different diseases or conditions. Understanding your risks will allow you to make healthier food choices.
Increased Trans Fats Intake
Trans fats are fats often used in fast foods as a preservative. Until recently they were considered to be a healthier alternative to saturated fat. Now it is known that eating even small amounts of trans fats can contribute to higher levels of bad, or LDL, cholesterol and lower levels of HDL, or good cholesterol. Therefore, eating fast foods can increase your chances of consuming trans fats, which can put you at greater risk for developing heart disease. There are some cities such as New York City that have banned the use of trans fats by restaurants because of the considerable health risks.
Weight Gain
Many fast food meals are high in calories. According to Help Guide.org, the average meal at a fast food outlet contains more than 1,000 calories. Regularly eating these high-calorie foods can put you at risk of gaining excess weight. Packing on the pounds can put you at greater risk for conditions such as heart disease, type 2 diabetes, sleep apnea, arthritis, and some forms of cancer such as kidney cancer.
Dips in Energy
The refined carbohydrates often used in fast food meals can have a negative impact on your energy levels and health. These refined carbohydrates cause your blood sugar levels to rapidly spike and dip shortly after they have been consumed. The drastic changes in blood sugar levels can leave you feeling fatigued and hungry again shortly after you have eaten.
Liquid Calories
Drinks that come with fast food meals are generally larger than regular-sized drinks. This larger size can contribute to a significant amount of liquid calories. According to the Rhode Island Cancer Council website, a 42-oz. coke will provide you with 410 calories. The problem with these calories is that they are unnecessary and offer no nutritional value. When ordering at fast food restaurants, it is better to get either diet soda or water as your beverage of choice; this will reduce your calorie intake considerably.
Added Salt
Having high amounts of sodium in your diet can strain your kidneys and put you at greater risk of developing high blood pressure. Fast food meals often contain considerable amounts of sodium, and some even contain more sodium than you need for an entire day. A healthy daily intake of sodium should be limited to between 1,500 mg and 2,000 mg.
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