"Junk food" is slang for foods with little nutritional value. Although there are no set criteria that differentiate healthy foods from "junk," junk foods typically contain rich amounts of fat, calories, salt or sugar and little, if any, fiber or nutrients. Common examples include potato chips, french fries, candy, ice cream, cheeseburgers and soft drinks. Learning the short and long-term effects of low-nutrient foods may guide you toward developing healthy dietary patterns.
Considerations
Foods have varying effects on people. If you have an illness, such as diabetes or insulin resistance, foods rich in sugar or flour can have an immediate, more significant impact on your blood sugar levels, energy and wellness than a healthy person. Food allergies and sensitivities also affect your reaction to foods. If you have a milk allergy, for example, and consume ice cream, a chocolate bar or nachos, you would likely experience a harsh, prompt physical reaction. Many people have emotional reactions to foods rich in sugar and fat, according to "The End of Overeating," by Dr. David Kessler, a pediatrician and former Food and Drug Administration commissioner. Simply unwrapping a candy bar can inspire anxiety, guilt or intense desire. In other words, unhealthy foods may trigger emotional reactions before you even eat them.
Short-Term Effects
Many junk foods are high-glycemic, meaning they have a significant impact on your blood sugar levels. Particularly high-glycemic foods include candy, white bread, rice cakes, soft drinks and jelly beans. Within two hours after eating high-glycemic foods, your blood sugar and insulin levels rise higher than they would after eating the same amount of low-glycemic foods, such as whole grains, fruits and vegetables, according to the Linus Pauling Institute at Oregon State University. As a result, you're more likely to experience food cravings and hunger between meals. Blood sugar imbalances can also cause energy peaks and "crashes" and mood swings. Fatty foods, such as cheeseburgers and french fries, may trigger gas, bloating, heartburn and acid reflux, particularly if you are overweight, eat large amounts, are prone to these conditions or lie down after eating.
Long-Term Effects
Eating low-nutrient foods on an occasional or moderate basis is not likely to cause serious long-term complications. When they become staples in your diet, however, they can lead to gradual weight gain and increased cholesterol and blood pressure levels -- significant risk factors for type 2 diabetes and heart disease. Although research results are mixed, according to the Linus Pauling Institute, high-glycemic diets also may increase your risk for certain forms of cancer and gallbladder disease. The more unhealthy food you consume, the less room you have in your diet for nutritious fare. This can lead to nutrient deficiencies, which are associated with a variety of symptoms, including fatigue, depression, brittle hair and nails and organ damage. A sugar-rich diet is also associated with tooth decay. The rate at which long-term effects develop varies, depending on your age, overall health and dietary habits. Because weight gain requires an excess of 3,500 calories, eating 500 extra calories daily typically causes one pound of weight gain per week.
Suggestions
If you have a health condition that requires careful management of your food intake, follow your doctor or dietitian's guidance carefully. Even if you have diabetes, however, eating dessert or potato chips is not a deal breaker health-wise. The key is consuming sweets and snack foods in proper amounts, as part of a well-planned, balanced diet, according to the American Diabetes Association. If you enjoy junk food, stick to modest or occasional amounts and focus on increasing your intake of fruits, vegetables, whole grains, lean protein and healthy fats. If you are concerned about the effects of your diet, seek guidance from a qualified health-care professional.
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