Junk food refers to food products that are high in saturated fats, added sugars, salt, low in fiber, and lack essential nutrients. Common examples of junk food include sodas, salty potato chips, candies, chocolate bars, burgers, chicken nuggets, frozen pizza, instant noodles, canned foods with high salt content, or packaged fast food that tends to be low in fiber and nutrients.

It's important to note that not all food fall into the category of junk food. For example, pizza made from whole wheat with vegetable toppings, can transform a food item labeled as junk food into a healthier option through changes in nutritional value and balanced composition.

Nevertheless, caution is necessary when choosing food. Always pay attention to the levels of sugar, fat, salt, and ingredient composition of the food.

Short-Term Effects of Consuming Junk Food

Eating junk food excessively do not only lead to weight gain. Even in short terms, consuming junk food excessively can also have negative impacts on the body, including:

Increased stress

Food that are high in sugar and fat can decrease the body’s ability to respond to stress. Eating sugary food can actually minimize anxiety and tension. However, the decrease in anxiety is only temporary. The rapid fluctuations of blood sugar levels after eating junk food is also said to affect mood and stress levels. When blood sugar drops, your mood can worsen and anxiety levels will increase. 

Fatigue and decreased energy levels

Food that are high in sugar can provide quick energy. But just as fast as the energy boost comes, when your blood sugar drops, it will be followed by a rapid drop in energy as well. As a result, you will feel more tired easily after once your blood sugar returns to normal.

Sleep difficulties

Eating unhealthy junk food that are high in sugar and fat on a regular basis can affect one's sleep quality. In one study, it was found that the deep sleep stage was worsened by the consumption of junk food.

Read more: Food And Drinks That Should Be Avoided Before Sleep

Difficulty concentrating

Excessive intake of junk food with high sugar and fat contents can affect concentration and focus, that could make you have difficulty in concentrating. 

Feelings of sadness

When you are feeling down, there are a lot of people that eat sweets to improve their mood. However, this cycle can make your sadness and fatigue worse. There is a link between diet high in sugar and depression, where excessive sugar consumption can trigger chemical imbalances in the brain that can increase a person's risk of mental health problems.

Tooth Damage

Excessive consumption of sugary and acidic food like candies and sodas can lead to tooth damage and cavities.

Long-Term Effects of Consuming Junk Food

Excessive and prolonged consumption of junk food can result in various long-term health issues, including:

• Obesity
• Type 2 diabetes
• High blood pressure
• Unhealthy cholesterol levels
• Heart disease
• Metabolic disorders
• Osteoporosis
• Certain cancers
• Depression
• Eating disorders
• Metabolic disorders

Also read: Benefits And Risks Of Living A Vegetarian Diet

Having a balanced and nutrient-rich diet can provide significant short term and long term health benefits for you. It's essential to limit added sugars, saturated fats, and trans fats from food you eat while monitoring portion sizes of food to prevent overconsumption.

If you struggle to maintain a healthy diet, consulting a doctor through health consultation service on Ai Care application, available on the App Store or Play Store, can be helpful.

Want to know information about nutrition, food and other diet tips? Check here!