Junk food refers to all foods that are high in calories but very low in nutritional value. Foods rich in sugars, carbohydrates and saturated and hydrogenated fats (the highly dangerous trans fats) are often made from poor-quality raw materials and enriched with colourings, thickeners, preservatives and other chemicals that make them very palatable, to the point of creating addiction.
Junk food has low satiating power because it is low in fibre and high in fats and sugars, which are quickly absorbed by the body, causing it to crave more and more. For this reason, the risk is to ingest large quantities and feel like you can never have enough.
In addition to common fast foods such as French fries, hamburgers, sweets, candies and industrial snacks, junk food includes all those packaged foods that are very sweet or salty and consist mainly of sugars, preservatives and colourings. It's hard to believe, but even foods marketed as healthy can be hiding in the dangerous category of junk food. Breakfast cereals, for example, are full of thickeners, palm oil or glucose syrup, various types of bars, but also fruit juices or fruit yoghurts, which actually contain a very small percentage of fruit, or breaded and frozen foods such as fish sticks, spinach cutlets and chicken bites, the much-loved chicken nuggets that all children adore.
Hectic lifestyles, stress and worries often lead us to seek comfort in food and resort to unhealthy foods when we are in a hurry. In some cases, in fact, it seems that there is nothing that cannot be tackled after a nice piece of creamy cake or a tasty hamburger. Equally devastating are the psychological effects caused by junk food addiction, which is sometimes compared to that caused by narcotic substances.
Scientifically, it has been proven that the fats and sugars present in these foods stimulate the production of dopamine, which translates into a sense of satisfaction and happiness when we eat them. Once the effect wears off, which happens relatively quickly, the feeling of euphoria gives way to exhaustion, loss of energy and irritability.
The question is: should we really deprive ourselves of it? My answer is that awareness of the effects of this food must be our priority. This will lead us to indulge in a few treats only after a well-balanced meal and perhaps after intense physical activity rather than after getting angry. We must be mindful not to use food as a source of comfort or satisfaction, but rather find activities that help us relieve stress and tension, and allow ourselves a treat on occasion and after a well-balanced meal consisting mainly of protein and vegetables.
(Article by biologist and nutritionist Giusto Cristina)
