Although fast food restaurants are not to blame for America's obesity crisis, eating too much fast food may contribute to a myriad of health problems, including an increase in type 2 diabetes and weight gain, according to a January 2005 study published in "The Lancet." If you are interested in reducing your risk of serious diseases, carefully consider how frequently and which types of fast food meals you eat on a regular basis.
Weight Gain
Weight management is difficult for many people in the United States, with 2/3 of the population either obese or overweight, according to the Centers for Disease Control and Prevention. The study in "The Lancet" found that the participants who ate ate fast-food restaurants at minimum of two times a week gained 10 more pounds than the participants who ate fast-food less frequently. Bing over your ideal body weight increases your risk of high blood pressure, metabolic syndrome, joint problems and cardiovascular disease. The high calories in fast food, such as a large beef hamburger with cheese, fries and soda has over 1,100 calories. The high calorie count can make it difficult to stay within a healthy calorie range.
Cholesterol Levels
Foods high in saturated and trans fats contribute to unhealthy cholesterol levels. A smaller sized fast food hamburger meal has about 19 g of fat, while a larger hamburger meal has 51 g of fat, according to Washington State Department of Health. High levels of total cholesterol, low levels of healthier HDL, high levels of unhealthy LDL cholesterol and high triglycerides contribute to heart disease, which may cause you to have a stroke, pain in your chest or have a heart attack.
High Blood Pressure
Consuming too much sodium in your diet can impact your blood pressure. Fast food entrees and side dishes often contain extreme amounts of sodium. A fast food breakfast sandwich with sausage can have over 1,000 mg of sodium, almost your entire day's requirement. Mashed potatoes may have over 500 mg of sodium, and a roast beef deli sandwich can have 900 mg. An adult should consume no more than 1,500 mg of sodium each day, according to the American Heart Association.
Lack of Nutritional Balance
Too much fast food may limit the number of nutrients you consume each day. The lack of vegetables, dairy and fruits in many fast food meals may make it difficult for you to reach the recommended servings of fruits, vegetables and dairy each day. Diets lacking in proper nutrition may result in lack of energy, an increased risk of depression, memory problems or developing certain diseases.
Considerations
You do not need to completely eliminate fast food from your diet if you enjoy the occasional meal. However, limit the number of meals you eat to avoid potential health problems and weight gain. When eating at a fast food restaurant, choose sandwiches with mainly vegetables, small amounts of meat and mustard rather than oily dressings. Ask for a fruit cup or salad side dish instead of fried side dishes. Eat main dish salads, vegetarian wraps and grilled meat choices rather than fried. Use the company's website or nutritional brochures to help you make the lowest sodium and calorie selection.
References
- "The Lancet": Fast-Food Habits, Weight Gain, and Insulin Resistance (The CARDIA Study): 15-Year Prospective Analysis; Mark A. Pereira, et al.; January 2005
- Washington State Department of Health and Safety: Teen Consumer: Fast Food
- Mayo Clinic: High Cholesterol: Complications
- American Heart Association: Sodium (Salt or Sodium Chloride)
- California Department of Health Care Services: Making Healthier Fast Food Choices; Mary DeBusman; 2007
- HelpGuide.org: Easy Tips for Planning a Healthy Diet and Sticking to It
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