What is junk food? It is food that is high in fat, sugar, salt or calories. Junk food might taste good, but it is not good for you, especially if you eat it often. Below are other things you should know about junk food and what it can do to your body.

There are ‘good’ fats and ‘bad’ fats. Some kinds of fat are even good for your heart (avocados, nuts, olive oil, coconut oil, etc). But most of the fat in junk food is ‘bad’ fat (saturated fats or trans fats). These fats are found in fast foods, packaged foods and fried foods. Too much ‘bad’ fat can cause:

·         Weight gain

·         Heart disease

·         High cholesterol

Limit: cheeseburgers, French fries, chicken nuggets, cookies, pies and chips

Sugar is a simple carbohydrate that occurs naturally in foods such as grains, beans, vegetables and fruit. When unprocessed, sugar contains a variety of vitamins, minerals, enzymes and proteins.

Refined table sugar, also called sucrose, is very different. Extracted from either sugar cane or beets, it lacks vitamins, minerals and fiber, and thus requires extra effort from the body to digest.

The body must deplete its own store of minerals and enzymes to absorb sucrose properly. Therefore, instead of providing the body with nutrition, it creates deficiency. It enters swiftly into the bloodstream and wreaks havoc on the blood sugar level, first pushing it and causing excitability, nervous tension and hyperactivity, and then dropping it extremely low causing fatigue, depression, weariness and exhaustion.

The average American eats 30 teaspoons of sugar a day (1 teaspoon is 4 grams). This amount does not include the natural sugars in milk or fruit. Too much sugar (especially refined sugars) can cause or contribute to:

·         Hypertension 

·         Weight gain

·         Type 2 diabetes

·         High blood pressure

·         Inflammation

·         Acne & skin irritation

·         Nervous tension

·         Violent behavior 

·         Headaches & Fatigue  

·         Cavities

Limit or eliminate: Sweetened cereals, sodas, candy, industrial pastry, fat-free or low-fat packaged snack foods (these foods contain high quantities of sugar to compensate for lack of flavor and fat) 

Most of us eat too much salt. Even foods that don’t taste salty can have a lot of salt in them. It’s important to read the label of the products you buy. In some people, too much salt can cause:

·         High blood pressure, which can increase the risk of heart attacks, strokes and kidney disease

Limit: potato chips, French fries, hot dogs, and almost all packaged and canned foods or frozen meals.

Drinking soda once in a while is not bad. But drinking soda every day is not a healthy chose. One can of regular soda has about 10 teaspoons of sugar. Drinking soda contribute to obesity, type 2 diabetes, dehydration, obesity and osteoporosis (brittle bones).

Eating too much junk food leaves less room for healthy foods. Healthy foods keep your body strong and give you energy throughout the day. Eating a healthy diet also lowers your risk of heart disease, diabetes and cancer.

Eat plenty of fruits and vegetables: they contain vitamins, minerals and fiber and also help prevent some types of cancer.

Choose whole-grain cereals and breads: they have vitamins, minerals and fiber. Fiber can help prevent weight gain, empty your bowels and may help prevent some cancers.

Consume more beans: they are packed with fiber and protein

Eat high-calcium foods: nuts (7 almonds contain more calcium that a liter of milk), oranges, figs, sesame seeds, seaweeds, oatmeal, Green leaves and herbs: kale, collard greens, spinach, broccoli, parsley, etc., goat and sheep’s milk, organic or raw milk, etc.

Calcium keep your teeth and bones strong. You should take also vitamin D for a better calcium assimilation.

Don’t miss the article in my blog about the ‘9 Foods you should eat more often and 5 to avoid’.