What are the Diseases Caused by Junk Food & How to Prevent Them?

Grabbing a snack while you are on the way to work is the new breakfast trend. This might be quick but not effective at all. The addictive taste of junk food is what draws most people towards it.

However, people ignore the adverse effects of junk foods. There are several diseases caused by eating junk foods. Some of which include obesity and several chronic diseases like type 2 diseases, cardiovascular disease, certain cancers and many more.

There are several diseases caused by junk food. Some of which are –

1. Atherosclerosis

Junk foods contain a large number of saturated fats and cholesterol. These substances get accumulated in the arteries and are a threat to arterial health. This narrows the space for blood flow, lowering the amount of oxygen that reaches the cells. When the artery walls get damaged, it causes bleeding and blood clots. This condition is called atherosclerosis and can lead to strokes and heart attacks.

2. Hypertension

The salt used in the seasoning of junk foods has sodium. And excessive intake of sodium can lead to hypertension or high blood pressure. With high blood pressure comes the risk of atherosclerosis and heart diseases. Some junk foods with high sodium content are –

• Burgers
• Tacos
• French fries
• Hot fruit pies
• Fried shrimp

3. Type 2 Diabetes

Overeating junk food can make an individual obese or overweight. These conditions can further lead to type 2 diabetes and decreased insulin resistance, eye damage, skin condition, slow healing, hearing impairment, sleep apnea and dementia.

4. Cancer

Again, junk foods themselves might not cause cancer, but the conditions arising due to eating excessive junk foods precipitate cancer. People who are overweight or have obesity are prone to kidney, colon, gallbladder and several other types of cancer.

Here is the list of the top 10 junk food in India that cause diseases –

• Pakora
• Chole Bhature
• Bhujia
• Samosa
• Kachori
• Patties
• Farsan
• Pani Puri
• Vada
• Diwali Snacks

Several preventive measures can help you avoid the diseases caused by eating junk food. Some of the ways are –

• Planning Ahead – The best way to avoid junk food is to plan your meals beforehand. Try to incorporate healthy meals and snacks into your daily diet.
• Shop from the Perimeters – When shopping in a grocery store, purchase the products from different sections marked as dairy, meat, fish, vegetables, fruits, eggs, etc. These sections usually contain more real foods than processed foods. If you start incorporating these into your diet, the cravings for junk foods will gradually decrease, and so will the odds of diseases caused by junk food.
• Consume Healthy Fats – Incorporating healthy fats like monounsaturated and polyunsaturated fats will help your stomach feel full and avoid cravings for junk foods.
• Eat More Protein – Protein-rich foods like fish, beans, green leafy vegetables, nuts, and many more make you feel full and decrease the desire to have junk foods.
• Stress Management - If you have the tendency to stress-eat, consider practising stress management tools like taking a run or walk, yoga, meditating and doing some creative stuff like painting, writing, etc. 

However, controlling the consumption of junk foods is psychological as our brains are wired to the good taste of junk foods; following the steps mentioned above will help avoid fast foods. This will cut down the risks of the diseases caused by eating junk food.