It’s hard to resist the temptation to bite into a juicy burger or not help oneself to more French fries.
But consuming junk food on a regular basis can trigger a lot of health related issues as it saps the appetite, energy levels and lowers one’s immunity, doctors and nutritionists say.
Experts have warned that eating junk food leads to an increased risk of weight gain and obesity among people of all age groups. Dr Chittaranjan Andrade, professor and head, department of psychopharmacology, NIMHANS, says, “Children and adults who eat junk food tend to persist with the habit. This is because junk food is tasty, and it is hard to stop it.”
Junk food is high in sugar, saturated fat, trans fat, and salt. Foods that are high in these trigger long-term health issues such as increased bad cholesterol, weight gain, high blood
pressure, heart disease, stroke and diabetes, adds Dr Chittaranjan.
The ideal way to resist the temptation to snack is to slowly but steadily switch to a healthy diet, believes Vijayaraghavan V, a CEO of a sports nutrition company. “Junk food is most tempting. However, what I have successfully managed to do is to substitute this momentary hunger and temptation with food that is healthy. I carry some healthy snack with me and don’t think of any other options,” says Vijayaraghavan.
A parent of two, Vijayaraghavan spends time talking to his children about the harmful effects of the regular consumption of junk food. “We need to be strict with our children and educate them as well. We don’t allow our children to snack during lunch and dinner time as it will kill their appetite. This is enforced in the house in a disciplined way,” adds Vijayaraghavan.
Most parents try to practise what they preach to their children, although they agree that it is hard to stay away from junk food. Madhukar B K and his wife, who work through the week, say they try to stick to a healthy diet plan as much as possible.
“Since it is vacation time we have a steady stream of guests who always bring in some sweets or chocolates for the children. It is hard to resist the temptation of junk food. My older son is 9 years old and he likes cooking and baking so he loves junk food, but the younger one prefers home food,” says Madhukar. He makes sure his children play some kind of sport, to beat the lethargy.
Most nutritionists recommend a balanced diet but if people aren’t able to achieve this then consumption of junk food must be coupled with a regular exercise.
Dr Priyanka Rohatgi, chief clinical dietician and head of department of nutrition and dietetics, Apollo Hospitals, informs, “It is hard to digest oily and fatty food. It not only takes a long time but leaves one feeling heavy and uneasy in the stomach. This leads to problems sleepless nights and affects easy movement, leaving one feeling tired and lethargic,” she says.
Both Dr Chittaranjan and Dr Priyanka feel people who junk a lot gain weight, and fatter people are less inclined to exercise.
“So, their muscle strength diminishes and they tire easily. Carrying the extra bulk also makes it more difficult for them to do anything physical,” says Dr Chittaranjan. They suggest that a balanced diet is important to maintain good health.
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