Junk Food: The Franchise of Diseases

Written by Dr. Swati Tiwari, Ph.D. in Food Science and Nutrition

Hi there! , I’m junk food. I am loaded with unhealthy fats, sugar, and salt, and sadly, pretty low on the stuff your body actually needs. Today, I have some confessions to make… and maybe even a few healthier stand-ins to suggest. Happy reading! 😊

I’m Junk Food but I like to call myself Junkiee. Sounds cooler, right? You know! We are tricking the entire world with two of our special weapons. Of course!!! I’ll tell you about these weapons in a while. First, meet my family, with the help of whom we have been hijacking human minds and bodies for years now. Humans? Oh, they are obsessed with us. And what do they get in return?

Ahh! Just a buffet of diseases… like dental issues, digestive issues, weight gain, heart disease, diabetes, and what not!!!!! Yes, even cancers by sending in our special forces like amines and hydrocarbons, especially when they grill or barbecue preserved meat.
What else? We also mess with their brains and hormones…

Meet my deliciously dangerous family, a chaotic bunch:

1. Fried and Overcooked Delights

That’s us! “French fries, fried chicken strips, cheese sticks, and a range of deep-fried items.” We have lots and lots of calories and trans fats. Calories? Of course, that is one of our inherent properties. Trans fats? Oh, those are the sneaky ones formed during frying. They love clogging arteries and triggering inflammation — the root of chronic illness.

Well! Hang on… Don’t get confused with natural trans fats, which are present naturally in dairy products. These, in moderation, are considered safe.

Now, let’s meet the club who wears false colors.

2. Healthy-but-Unhealthy Breakfast Club

Yes, that’s us – “Sugary breakfast cereals.” We’re kinda deceiving humans a lot, so we wouldn’t mind if you call us your frenemies (friend + enemies). How? Glad you asked… Well! For the sake of health, people are taking loads of sugars and refined carbohydrates. Also, we’re made with high-heat processes like extrusion. So guess what?

Nutrients? Gone.

And blood sugar spikes? Oh, totally our thing.

Aha! We’re flying under false flags but still in demand! Delighted!

3. Aerated Beverages: Sugary Soft Drinks and Cold Drinks

We’re the fizzy charmers and just sugary in every way. Frankly speaking, we’re regarded as “Empty Calorie” providers, meaning- No vitamins! No minerals! No fiber and No antioxidants. In short, no essential nutrients, only calories! Phosphoric acid and carbonic acid are great at corroding teeth, while the sugar? Well, it supports a full-blown cycle of obesity, diabetes, heart issues, and even pancreatic cancer. Yet, we’re still always invited to parties! Go figure!

4. The Sweet-Tooth Satisfiers

Cakes, pastries, biscuits, puffs – we’re everything your taste buds adore.

But behind that sugary smile, we’re serving high doses of refined sugar and unhealthy fats, which drive insulin resistance, weight gain, and long-term risks like Type 2 diabetes and cardiovascular disease. We play so harmoniously with sugar and fats that you’ll never know what hit you.

5. Fast but Fatal – The Fast Foods

Hot chips, burgers, pizzas, hot dogs- need we say more?

The name says it all, doesn’t it? We are served so quickly that we’re known as convenience foods or fast foods. That’s a different subject, but we’re even quicker in how fast we can mess with your health. Packed with sodium, fat, and sugar, we’re liked by all age groups and that’s how we’re one of the biggest contributors to global lifestyle diseases!

6. The Smoky Stars – Grilled & Barbecued Baddies

Here comes the final boss: the smoked, grilled, tandoori, and barbecued meats. When meat is exposed to open flames or high heat, we produce dangerous by-products like Polycyclic Aromatic Hydrocarbons (PAHs) and Heterocyclic Aromatic Amines (HCAs). These have been linked to certain types of cancers especially colorectal cancer. But do humans stop? Nope. They just keep drooling.

Our Weapons: High Fat and Sugar Stimulate Addictive-Brain Reward Theory

Now, let’s dive into what really keeps us in business, the dynamic duo: Fat and Sugar. This combination has addictive effects. I hope you understand the meaning of addictive like when people lose control over eating. This duet (Fat and Sugar) activates the pleasure-reward pathway of the brain, which causes habit formation…Ironically! You stupids call it “cravings.”

And here is the kicker! We are a threat to our helpless clients, who definitely can’t resist their temptation. You might be wondering who they are. They are “The Poor Obese Folks.” Once they start eating, their brain centers cannot respond to Leptin’s signals. Alright, let’s be clear about Leptins! Leptins are the satiety hormones that send you fullness signals, after which eating should be stopped. However, in obese individuals, leptins cannot send their message to the brain!

And just like that, we’re winning.

What We Serve: Sheer Diseases!

Let’s be real!! we serve far more than diverse flavors.

We mess with your insulin – Yes, your hardworking helper insulin keeps your blood sugars regulated. When we hamper its functioning, your body stops listening to insulin. The result? You end up with Type 2 Diabetes.

We overload your liver when you eat too much fatty food, your liver gets stuffed with fat, and soon, it can’t do its job properly. Finally! You welcome the silent guest – Non-Alcoholic Fatty Liver Disease (NAFLD).

We clog your blood vessels – All the trans fat and bad cholesterol? Yep! We deliver it right to your arteries and clog your blood vessels, which raises your blood pressure. Boom! It can lead to heart attacks or strokes.

Brain hijacking is just our thing- Too much sugar and fat messes up your brain chemicals. I can bring mood swings, poor sleep, anxiety, and sometimes even depression.

Let’s not forget obesity, the heavy-weight price of loving us too much. You’re low on energy and become nothing more than a couch potato, trapped in the cycle of poor health!

The Bottom Line: Balance is the Real Superpower

Let’s be honest, we’re not saying you need to give us up completely. Even we know we’re tasty and irresistible, sometimes! So you can enjoy your favorites in moderation, while replacing some of that junk with real food options.

Try these smart swaps:

Nuts and seeds — for healthy fats
Fresh/seasonal fruits — nature’s perfect snack
Sprouts and salads — fiber and nutrients
Chikkis and laddoos — to satisfy your sweet cravings without any preservatives

Of course, nothing beats the goodness of home-cooked meals and whole grains — they’re irreplaceable when it comes to balanced nutrition.

Pro-tips:
To make all of this easier, meal planning ahead of time is helpful. This reduces impulsive snacking. Also, don’t forget to read your labels, especially when buying processed breakfast products. What looks healthy might be loaded with hidden sugars.

Remember, it’s not about junk food, it’s about not letting it rule your plate.

“A clean bill of health is your actual wealth.”