By Marcela Vanegas Gómez, Clinical Nutrition Service Coordinator, and Claudia Patricia Higuita, Clinical Nutritionist.
Junk food, also known as fast food, is high in calorie density due to its fat and starch content. Consuming such food displaces others richer in micronutrients (vitamins, iron, zinc, among others), leading to high intake of carbohydrates and calories.
Why Do We Love Junk Food So Much?
There is a belief that overweight people are well-nourished while thin people are not; this misconception normalizes obesity, contributing to the development of chronic non-communicable diseases such as hypertension, diabetes, cardiovascular diseases, and joint pain.
Consuming more calories than the body needs leads to weight gain. One can gain weight but still be malnourished, meaning deficient in vitamins and minerals.
Additionally, according to Marcela Vanegas, our culture continues to exhibit the “clean plate” behavior, where everything served must be eaten, even if one feels full before finishing.
“When one learns to eat this way, it becomes very difficult to leave food on the plate, especially when faced with junk food,” the nutritionist notes.
Eating increases dopamine production, and junk food is no exception, triggering feelings of pleasure, relaxation, and well-being.
Finally, another reason is that after prolonged fasting, the metabolism demands high-calorie foods as a survival mechanism, leading to poor food choices.
For example, when grocery shopping while hungry, we tend to buy more than we need.
MYTHS AND TRUTHS ABOUT JUNK FOOD
| Myths | Truths |
|---|---|
You can’t have healthy junk food. | Junk food can be healthy if prepared at home with moderate portions and using reliable brands such as Carnelly, Fruco, Alpina, among others. |
You can’t have a burger as a meal. | It is possible if you make a good conversion of what constitutes a typical lunch into a hamburger. For example:
soup and rice = bread. |
Ground beef = homemade hamburger patty
Salad = slices of tomato and lettuce leaves
Fat = one tablespoon of ketchup | |
Junk food is a complete meal. | It depends on the type and quality of the meat, salad, and fat content. Street food is not recommended. |
Junk food can never be included in a diet. | Junk food can be transformed into a balanced meal with proper professional guidance. |
Junk food is the main cause of weight gain: “Hot dogs make you fat.” | Any food consumed in excess leads to weight gain. If you eat junk food in moderation, are mindful of your intake the rest of the day, and maintain healthy habits, junk food won’t necessarily cause weight gain. |
Junk food causes indigestion. | Any food that doesn’t come from a place with minimum sanitation standards can cause indigestion. This is not exclusive to junk food. |
Final Recommendations
To prevent overweight and obesity, you can consume junk food in moderation and balance its intake. How?
Eat them without sauces, extra cheese, meat, or bacon to avoid increasing fat and calorie content.
Avoid pairing them with sodas and fries.
If you know which day you’ll eat such foods, plan to consume other items like fruits, vegetables, and a light breakfast earlier in the day.
Strengthen healthy habits like exercising, drinking water, eating fruits and vegetables, and reducing fat intake.
To maintain your social life while dining out, choose alternatives aligned with your dietary plan, such as a portion of meat, steamed potatoes, salad, and juice.
To properly convert a junk food dish into a healthy meal while keeping some of its ingredients, it’s essential to seek expert advice to determine equivalents. This will also help improve or complement existing diets.
At Clínica CES, we offer nutrition services. Schedule your appointment through 322 9303 or 576 7373.
