The Effects of Fast Food on Metabolism

The rapid rise in fast food consumption today affects healthy eating habits negatively and can contribute to many health problems. A fast pace of life and busy work and social lives lead people towards foods that are easy and quick to eat. However, the high levels of calories, fat, sugar and salt in these foods can affect metabolism negatively and lay the ground for health problems.

What Is Fast Food?

Fast food is food that is prepared quickly and usually eaten on the go. Foods such as hamburgers, pizza, chips, sandwiches, fried chicken, doughnuts and milkshakes fall into this category. These foods usually contain high amounts of saturated fat, trans fat, sugar and sodium, and they are low in fibre, vitamins and minerals.

What Is Metabolism?

Metabolism is the process by which the body uses and stores energy. It involves many biochemical reactions, such as the digestion and absorption of food, the production of energy and the removal of waste.

The metabolic rate varies with a person's age, sex, genetics and level of physical activity. It determines how much energy the body needs to carry out its basic functions.

The Effects of Fast Food on Metabolism

Eating fast food can have various negative effects on metabolism. In general, these are as follows:

Excess Calorie Intake and Weight Gain

These products are usually high in calories. Large portions and high-calorie sauces can quickly raise daily calorie intake. When calorie intake is consistently too high, the body stores the extra energy as fat, which leads to weight gain. Excess weight is linked to a slower metabolism and to many health problems.

Insulin Resistance and Type 2 Diabetes Risk

Fast food products are rich in refined carbohydrates and sugars. Eating this kind of food often can cause rapid rises and falls in blood sugar. Over time, this may contribute to insulin resistance, which reduces the body's ability to respond to the hormone insulin and is linked to a higher risk of type 2 diabetes.

High Cholesterol and Heart Disease

These foods usually contain high amounts of saturated and trans fats, which can raise blood cholesterol levels. High levels of LDL ("bad") cholesterol are linked to blocked arteries and heart disease. The risk of high blood pressure and stroke can also be higher.

Digestive Problems

Because fast food is low in fibre, eating it often may lead to digestive problems. Fibre is important for the digestive system to work properly, and a lack of it can contribute to constipation, indigestion and bowel problems.

Vitamin and Mineral Shortfalls

These foods are generally low in nutritional value, so they do not provide enough of the vitamins and minerals we need. A shortfall in important nutrients such as vitamins A, C and D, calcium, iron and magnesium may weaken the immune system and affect general health negatively.

Metabolic Syndrome Risk

Metabolic syndrome is a cluster of health problems that occur together. It is characterised by features such as obesity, high blood pressure, high blood sugar and abnormal cholesterol levels. Eating fast food often may increase the risk of metabolic syndrome, which in turn is linked to serious health problems such as heart disease, stroke and diabetes.

Ways to Cut Back on Fast Food

You can consider the following tips to reduce your fast food consumption:

• Get into the habit of cooking at home: Cooking at home is a good route to healthy, balanced eating. By preparing your own meals you can control the ingredients and make healthier choices.
• Choose healthy snacks: Healthy snacks curb hunger and support your body with nutrient-rich foods. Fruit, vegetables, yoghurt, nuts and wholegrain snacks are good choices.
• Review your menu choices: When you do have to eat fast food, opt for healthier choices on the menu, such as grilled chicken, salad and wholewheat bread. Limit sauces and fried foods.
• Watch your portions: Portion control matters when eating fast food. Avoid large-size menus and choose smaller portions. Eating slowly and chewing your food well also increases the feeling of fullness and helps prevent overeating.

This article is for general information only; please consult your doctor and dietitian about your own situation.