Fast Food
‘Super Size Me’ has an apt tag line of “a film of epic portions”. This 2004 documentary was directed by Morgan Spurlock. Mr Spurlock was followed for a 30 day period during which he only dined at McDonald’s. The average calorie consumed daily was 5000 calories. The documentary focuses on the changes wrought on his physical and psychological well being. At the end of the 30 day period, Mr Spurlock had gained 24.5lbs or 11.1kg. This was in addition to the mood swings and sexual dysfunction he experienced. It took him fourteen months to reverse the damage done to his body.
This tells us very clearly that fast food can’t be good on a regular basis. Last night, I was watching “Cloudy With A Chance of Meatballs” with my son. It struck me that we have progressed very much like the small town depicted there. They started off with normal size meals produced by inventor Flint. Over time, the food mutated and became giant portions. Needless to say, the town inhabitants also increased in size. The mayor was so obese he had to roll himself around in a chair! It may be funny in a movie but in real life, it’s a serious problem. A problem we are faced with daily.
Fast food chains have all adopted large size meals. The sad thing is that most people who frequent fast food chains actually order these super sized meals. With the meals getting bigger, the people are also getting bigger in size. Obese people face all sorts of problems. Health problems, self-image issues and ergonomic problems just to name a few. Is it all really worth it? Fast food popularity is growing. It’s funny that people even go to the extent of looking for the healthiest fast food.
The health effects of fast food is not confined to obesity only. A whole host of problems can potentially crop up from frequent intake of fast food.
Here is a list of some of the detrimental effects of fast food.
1. Fast Food Obesity
As we have been discussing earlier, fast food has contributed significantly to the obesity epidemic. The super size meals at these fast food chains have a significant number of calories per meal. For example, a person eating a McDonald’s Big Mac large meal would consume about 1350 calories. Add a Vanilla Triple Thick Shake to that and you can safely add between 420 to 1110 calories to the total above. Or add a Baked Hot Apple Pie for 250 calories. For a person whose daily calorie intake is 2000 calories, almost all the calories are consumed in one meal. It is easy to see how regular intake of these meals can lead to excess calorie intake.
A study published in the Lancet followed up 2 groups of people for 15 years(CARDIA Study).
• Group A- infrequent visits to fast food restaurants ( less than once a week)
• Group B- frequent visits to fast food restaurants ( more than twice a week)
In conclusion, Group B gained an extra 4.5kg in weight over 15 years compared to Group A. Additionally, there was a 2 fold greater increase in insulin resistance in Group B.
Another emerging problem that is much talked about is obesity in children. The frequent consumption of fast food has contributed significantly to this problem. Obesity in small children is also thought to be one of the causes of Blount’s Disease. Blount’s Disease is a growth disorder of the shin bone(tibia) in which the lower leg turns inward, resembling a bowleg. Obesity has been suggested as one of the causes due to the excessive weight on the growth plates of the child.
2. High Sodium Content
The recommended daily sodium intake is 1500- 2400mg for an adult. Sodium is usually eliminated by the kidneys. However, if the kidneys cannot excrete excess sodium, the sodium will accumulate in the blood. This sodium tends to attract water causing an increase in the blood volume. The expanded volume forces your heart to work harder, thereby causing a raise in the blood pressure. A large-sized Big Mac meal contains 1330mg of sodium per meal. This is a significant amount of the daily salt intake.
3. Trans Fatty Acids
Trans Fats are the worst kind of fats to consume. Fast food has predominantly this type of fats. Trans fats are used to deep fry food. These deep fried foods can generally last longer and have a better texture. However, trans fats lower the ‘good’ cholesterol and raise the ’bad’ cholesterol. They significantly contribute to heart disease, stroke and type 2 diabetes.
4. Nutrient deficiency
While we may get carbohydrates, trans fats, saturated fats and protein from fast food, it is glaringly lacking micro nutrients. There is virtually no recognizable fruit or vegetable in the servings. This means we may be setting ourselves up for nutrient deficiency with excess consumption of fast food. Lethargy and tiredness are common complaints. Children eating too much of fast foods may have compromised immune systems. They frequently fall sick with colds and coughs. Calcium deficiency deserves special mention since soda drinks tend to deplete our calcium stores. This can be especially detrimental to menopausal women and in children.
5. Low Fiber
Fast food also lack fiber, leading to constipation and digestive problems. Fiber is needed to maintain a healthy gut. It also helps to reduce the bad cholesterol and raise the good cholesterol, thereby reducing heart disease.
6. Addiction to Fast Food
In the recent years, many experiments have been done with rats to illustrate the “addiction” to high fat or high sugar foods. Some of the research suggests that regular consumption of high fat food can alter the brain biochemistry so that we crave this food. Other research with rats says that when high sugar food was removed from the diet, “addiction type” reactions were seen.
It is obvious though that people do crave fast food. In fact, the regulars at fast food joints probably frequent these places a couple of times a week.
The ultimate question is do we have to abstain from fast food totally. In an ideal situation, we should. However, most of us are aware that this is not “Pleasantville”. Sometimes, it is difficult to avoid it altogether. A visit once every few months is acceptable. Be aware of what you are eating and do not to take the fried food. Keep to grilled chicken wraps. Skip the fries and drink water instead of soda.
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This is a great Guide to Fitness and nutrition