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Canned foods
Artificial colors are found in many processed foods, such as candies, beverages, pet foods, baked goods, cereals and even medications. These are nothing but just chemicals, pure TOXINS to body [8][9] . 1) Examples: Blue#1 (Brilliant Blue), Blue#2 (Indigo Carmine), Citrus Red#2, Green#3 (Fast green), Red#3 (Erythrosine),
Red#40 (Allura Red), Yellow#5 (Tartrazine) and Yellow#6 (Sunset Yellow).
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I. Monosodium Glutamate (MSG) This is a processes flavor enhancer that can be found in Chinese food, restaurant food, salad dressing, chips, crackers, sausages, processed meats, dips, frozen meals, soups and more. MSG consumption has been linked to various health issues. Such as: brain damage, liver inflammation, learning disabilities, obesity, headaches, nausea, asthma, change in heart rate and various other diseases [8][9] .
J. Artificial Preservatives There are various types of preservatives which prevent spoilage and food poisoning and prevent mold growth. The intent of preservative use is well meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness, however many preservatives have dangerous side effects and are potentially carcinogenic, can cause hyperactivity, hormonal changes, liver damage, nervous system damage and many other health problems. 1)
Examples: butylated hydroxyanisole (BHA), butylated hydrozytoluene (BHT), tertiary butylhydroquinone (TBHQ), sodium benzoate, potassium bromat (typically used as a flour improver E924). Sodium nitrates and sodium nitrites are other preservatives which are added to processed and cured meats to preserve color, and extended shelf life. Unfortunately, these compounds can be converted to nitrosamines, which are potentially carcinogenic chemicals [8][9] .
K. Artificial Flavors These are chemical mixtures that imitate natural flavors. These are find in artificially flavored jellies, soft drinks and candies. These are made of a similar taste base, but have dramatically different flavors due to the use of different scents or fragrances. Many artificial flavorings are derived from petroleum, and most artificial flavors actually contain many chemical ingredients, not just one, and many of those chemicals are volatile. 1)
Example: brominated vegetable oil (BVO) is primarily used to boost flavor and help emulsify citrus-flavored soft drinks.
Artificial flavors have been linked to brain and nervous system damage, cancer, nausea, headaches, dizziness, allergic reactions, dermatitis, eczema, hyperactivity, asthma and much more [8][9] .
L. Refined Grains A refined grain is made by processing a natural, whole grain so that some or most of the nutrients are lost. When a whole grain is refined, both the bran and germ are removed, including all the fiber, vitamins, and minerals. Refined grains are also easy to digest and increase blood sugar and insulin levels, which can lead to all sorts of health problems. Replace processed grains with whole grains, like brown rice, whole meal pasta, whole wheat breads, barley and oatmeal [8][9] .
M. Calories This word is almost equal to a nightmare. With reduced physical activity and more mental pressure: the only way to keep ourselves fit and fine is by monitoring our calorie intake. But packaged food comes with a high supply of calories and no fibre. Neither has it helped in filling the stomach nor is it healthy [8][9] .
III. IS IT EVER OK TO EAT UNHEALTHY FOODS?
Everyone loves junk and fast foods, and its ok in small amounts every now and then. The ingredients in junk food can be present in unhealthy quantities, while they also lack many necessary vitamins and minerals.
Moderation is key and fresh, healthy foods are always a better choice.
A. Effects of Unhealthy Foods The dark side of junk foods is not an unknown fact. Both body and mind can suffer from junk foods effects. Diabetes, heart disease, obesity, depression, and mental decline can result from the wrong choices. Regular consumption of junk foods even for few days can lead to a mental down. On consuming more junk food, its less likely to consume the essential nutrients that body relies on.
Here are a few things that eating junk food regularly can affect the body: 1)
Memory and Learning Problems: A poor or toxic diet can cause certain chemical reactions that lead to inflammation in the hippocampus area of the brain which is associated with memory and special recognition. Diets that are high in sugar and fat can suppress the activity of a brain peptide called BDNF (brain-derived neurotrophic factor) that helps with learning and memory formation. Moreover, the brain contains synapses which are responsible for learning and memory. Eating too many calories can interfere with the healthy production and functioning of these synapses [10][11][12] .
Increases the risk of Dementia: Insulin is produced in the pancreas and helps in the transportation of glucose to fuel the body.
Insulin is also produced in the brain where it helps in carrying signals between nerve cells and forming memories. Too much fatty food and sweets can substantially increase the insulin levels in our body. Just like in the case of Type 2 Diabetes, with higher levels of insulin, the brain stops responding to this hormone and become resistant to it. This can restrict our ability to think, recall or create memories, thus increasing the risk of dementia. Most scientists refer to Alzheimer’s as a form of diabetes of the brain [10][11][12] .
Lessens its Ability to Control Appetite: Excess consumption of trans fats found in fried and processed foods can send mixed signals to the brain which makes it difficult to process what we have eaten and how hungry are. This is probably ending up overeating. Healthy brain functions require a daily dose of essential fatty acids like omega-6 and omega-3. Deficiency of these two elements increases the risk of attention deficit disorder, dementia and bipolar disorder and other brain-related problems.
Over consumption of junk food may displace these with trans fats which are harder to digest. Trans fats may cause inflammation in hypothalamus, the part of brain that containing neurons to control body weight. In worst scenarios, the habit of overeating can be similar to drug addiction to an extent that relying on junk foods may activate the pleasure centres of the brain greater than receiving drugs [10][11][12] .
Cause Chemical Changes that can lead to Depression: A lot of studies have shown that eating foods high in sugar and fat actually changes the chemical activity of the brain making it more dependent on such foods. A study conducted at the
University of Montreal on mice showed that they suffered with withdrawal symptoms after their regular junk food diet was discontinued. In humans, these withdrawal symptoms can lead to the inability to deal with stress, make feeling depressed and eventually turning back to those foods to comfort and handle these feelings. Also, by consuming too much fast food may lose out on essential nutrients like amino acid tryptophan, the lack of which can increase feelings of depression. An imbalance of fatty acids is another reason why people who consume more junk food are at a higher risk of depression [10][11][12] .
Makes Impatient and can cause Uncontrollable Cravings: Eating a sugary cupcake or doughnut may temporarily spike blood sugar levels making to feel happy and satisfied but as soon as they return to normal makes us left feeling all the more irritable.
Fast food is packed refined carbohydrates which cause your blood sugar levels to fluctuate rapidly. If your sugar levels dip to a very low level, it can cause anxiety, confusion and fatigue. With high content of sugar and fats, we tend to eat too fast and too much to satisfy the cravings. This can inculcate an impatient behaviour while dealing with other things. Fast foods and processed foods may be laden with artificial flavourings and preservatives like sodium benzoate that tends to increase hyperactivity [10][11][12] .
Inadequate Growth and Development: Surviving on junk food causes deficiency of essential nutrients and vitamins required for the proper growth and development of the body. Unhealthy eating habits combined with imbalance of fatty acids and required nutrients can hamper the development of brain and other body parts. Excess intake of soda and sugar also causes tooth decay and weakening of your bones. While there is no substitute to proper eating habits and intake of a nutrient-rich food [10][11][12] .
Nutrition Deficiencies: Processing that removes vitamins, minerals and fiber makes junk foods into the sources of empty calories that nutritionists disparage. Children who eat a lot of junk foods may develop nutritional deficiencies that lead to low energy, mood swings, sleep disturbance and poor academic achievement.
Sodium - Heart Disease High sodium levels are a defining characteristic of many junk foods and one of the contributing factors to the over consumption of salt that typifies the Western diet and contributes to high blood pressure and heart, liver and kidney diseases [10][11][12] . 1) Decreased energy levels 2) 3) 4) 5)
High blood pressure
Poor renal function or even kidney disease.
Poor mood or mood swings
Poor cognitive performance
6) Increased risk of heart disease 7) Higher cholesterol levels 8) Liver dysfunction or disease 9) Type 2 diabetes Excess weight or obesity 10) Constipation
C. Unhealthy Foods 1) Soda –causes Liver, kidney and heart diseases as well as stoke and diabetes. 2) Artificial sweeteners –increase glucose levels and alter gut bacteria in humans, depression, insomnia, alzeimers, liver tinnitus. 3) Energy drinks –contain dangerous amounts of sugar, carbohydrates and caffeine, which can cause heart palpitations, dehydration, headaches, insomnia, high blood pressure. Harmful to bone, muscle, and brain health. 4) Fruit drinks –increase risk of type 2 diabetes as it contains large amounts of high fructose corn syrup. 5) Potato chips –contains trans fats, high salt. 6) Most pizzas –contain highly refined dough, highly processed meat, high in calories. 7) White bread –refined wheat with no fiber, bleaching agent called azodicarbonamide, leads to rapid spikes in blood sugar. 8) Sweetened breakfast cereals –high in added sugar, and are roasted, shredded, pulped, rolled, or flaked contain butylated hydroxy toulene, butylated hydroxianisole, refined carbs, added sugar. 9) Fried, grilled, or broiled food –unhealthiest cooking methods, include acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons, and advanced glycation end products. 10) Pastries, cookies, and cakes –refined wheat flour and sigar with added fats like shortenings. No essential nutrients, high calories, many preservatives. 11) French fries and potato chips –weight gain, hormone imbalance. Contain carcinogenic acrylamides. 12) Low fat yogurt –low in fat but loaded with sugar to compensate for the flavor that fat provides. Don’t provide probiotic bacteria. Killed on pasteurization. 13) Low carb junk foods –highly processed and packed with additives. 14) Icecream –high in calories 15) Candy bars –high in sugar, refined wheat flour and processed fats, very low in essential nutrients. 16) Processed meat –causes colon cancer, type 2 diabetes, and heart diseases. 17) Processed cheese –engineered to have a cheese like texture and appearance. 18) Most fast food meals –low in nutrients, unfreshened. 19) High calorie coffee drinks –creamers, syrups, additives, and sugars that are frequently added to coffee are highly unhealthy. 20) Trans fat oils like vegetable shortenings, partially hydrogenated oils like margarine, palm oil. 21) Fast foods 22) Packaged foods 23) Cake frosting –contain sugar and hydrogenated oils, disaster for inflammation levels. 24) Pan cakes –contain high fructose corn syrup, colored caramel 25) Microwave popcorn 26) Frozen meals –contain sodium and food additives. 27) High fructose corn syrup 28) Colas and sodas 29) Ketchups 30) Chemical ingredients like monosodium glutamate, glutamic acid, monopotassium glutamate, natrium glutamate, monoammonium glutamate, yeast extract, gelatin, calcium glutamate, soy protein, magnesium glutamate, calcium carcinate, sodium carcinate, autolyzed yeast, textured protein--- promotes obesity, liver inflammation, headache, allergic reactions, heart palpitations. 31) Maltodextrin –modified food starch 32) Light food and beverages (whole food is always best) 33) Diet colas and sodas –contains high fructose corn syrup, aspartame, caramel color, bisphenol A, aspartame. Risk of dementia and stroke. 34) Packaged diet snacks contain phthalates.
35) 36) 37) 38) 39) 40) 41) 42) 43) 44) 45) 46) 47) 48) 49) 50) 51) 52) 53) 54) 55) 56) 57) 58) 59) 60) 61) 62) 63) 64) 65) 66) 67) 68) 69) 70) 71) 72) 73) Dough nuts Whipped cream –contains titanium dioxide, propylene glycol. Fatty meats Milkshakes Burger - contains disodium inosinate, artificial flavors. Pasta dishes Chocolate Bottled coffee Movie popcorn Coffee creamers –contain soybean and canola oil Ready to bake foods - contain butylated hydroxy toulene, butylated hydroxyanisole. Brown rice –contain arsenic. Long term exposure causes skin, bladder and lung cancers, heart diseases. BBQ Sauce –contain high fructose corn syrup Diet ice cream –contain polysorbate 80 Tacos –contain sodium, fat. Mayonnaise –sodium, sugar, preservative Canned soup hot dogs (sodium phosphate, corn syrup, sodium, sodium nitrate) Chinese foods –saltiest restaurant meal on planet contain high sodium Instant oatmeal –contain hydrogenated soya bean oil, sodium, sugar. Bottled water –contain bisphenol –A Baked foods –contain potassium bromate Dried fruit snacks –contain sulfates, added sugar, fruit juice infusions, veg oil Foods quoted with artificial chocolate –contain polysorbate 60 Readymade pickles –contain polysorbate 60, yellow 5, sodium benzoate. Chewing gums –contain sugar alcohols, artificial sweeteners Reduced fat peanut butter –contain sugar, hydrogenated vegetable oil and sugar Sprinkles –contain sugar, hydrogenated vegetable oil, carnauba wax, artificial colors Fruit yogurt –contain sugar, carrageenan (plant based emulsifier) cause inflammation in gastrointestinal tissues Water enhancers –contain sucralose, acesulfame potassium, propylene glycol, yellow 5, yellow 6. Frozen fish and fish products –contain sodium tripolyphosphate. Meat replacement shakes –contain high fructose corn syrup, caramel color, carrageenan, artificial color) Little butter substitutes contain soybean oil, palm oil, mono and diglycerides Sugar free chocolates –contain sucralose, mattinol. Sugar free jams –contain artificial sweeteners Cup noodles –contain lead, sodium Cheetos –contain monosodium glutamate, yellow#6 Oreos –contain palm oil, alkali processed cocoa, high fructose corn syrup Instant packet foods –contain cottonseed oil, preservatives, artificial flavors [7][13][14] . Indian junk food–Deep fried breads(puries, parathas, kulcha, bhature), Snacks(kachori, tikki, kofta, tikki chole, pakora, bhujia, potato chips, namkeen, pani puri, samosa etc., Korma, Biriyani, and kabuli are high in fat; Indian sweets and desserts(jalebi, imriti, malpua, laddoo, halwa, ghewar, gulab jamun, etc [15] .
IV. ALTERNATIVES AND HEALTHY SUBSTITUTES TO UNHEALTHY FOODS
The first and often the hardest step in managing a junk food addiction is to cut back on eating junk food. Stop buying junk food at store. Stock up o healthy snacks like yogurt, fruit, unsalted nuts for a craving strike. Water, unsweetened tea or coffee, low fat or fat free milk, and small amounts of 100 percent fruit juices (not every time) are all healthy thirst quenchers. Coconut water is a good choice for rehydrating after a workout as a safe energy booster. Whole grain bread is a better source of fiber and essential vitamins can keep blood sugar and insulin levels steady. Eat a piece of fresh fruit. Otherwise, water is a best bet.
6) 7) 8) 9) 10) 11) 12) 13)
14) 15) 16) 17) 18) 19) 20) Carrots and celery sticks with air popped popcorn are healthy but still satisfying snack. Adding a slice of lemon to water or soda water can provide a burst of flavor. Homemade pizzas can also be very healthy on choosing whole some flour, and vegetables. Include eggs, sea foods, leafy greens which are naturally low in carbs. Choose breakfast cereals high in fiber and low in added sugar. Even better if making own porridge from scratch. Choose milder, healthier cooking methods, such as boiling, stewing, blanching and steaming. Greek yogurt, fresh fruit, or dark chocolate are best alternatives for desserts. Baby carrots and nuts are crunchy snacks instead of potato chips and French fries. Potatoes are best when consumed boiled, not fried. Choose regular, fill fat yogurt that contains live or active cultures (probiotics). If possible, buy from grass fed cows. Make homemade ice cream using fresh fruit and less sugar. Buy the live meat from local butchers. Buy more veggies and other whole foods instead of highly processed foods. Opt for olive oils or coconut oil. Homemade cakes with raw honey or maple syrup is best choice for pastries. Switch on to Organic vegetables and fruits instead long shelfed conventional foods [16][17][18] .
A. Eating Junk Food Junk foods help to ease the stress and anxiety. When in stress, there is an increased need for energy, feel for hunger. Many people seek out junk food as comfort, in order to calm themselves. Junk food also has a positive effect on the reward center in the human brain, making craving to eat junk food more and more [19] .
B. Dealing with Emotional Eating Emotional eating, also known as craving food for comfort, is quite a serious problem for many people. These cravings are extremely difficult to control as they are caused by triggers that cannot really be avoided, such as stress, anger, anxiety, or other kind of emotional upheaval. Breaking the habit of turning to food for comfort is hard as unlike with drugs and even smoking, this ‘addiction’ doesn’t deal much irreparable damage to the body and mind. Therefore, dealing with emotional eating requires some finesse and a lot of self-control. The hardest thing is to maintain the motivation necessary to drop the habit [20] .
Creating New Habits Recognize the Triggers: Keeping a food dairy that details the feelings and experiences after eating. Note the poor choices and seeing what triggers the decision. Find Healthy Foods (likes): Trying different healthy foods and finding the likes. Explore the kitchen by cooking more meals and working with new healthy recipes. Try to motivate by finding ways to enjoy cooking and eating healthy. Retrain Taste Buds: Two factors go into food preferences : biology and experience. A bit of likes depends on DNA, but much of it is triggered by what have been eating over the years. Starting to eat healthy is difficult at first. Over time, the taste buds will come to prefer fresh, healthy foods rather than processed, sugary or fried junk food. Focus the Way of Eating: On eating more healthy foods, try to eat in a way that encourages good habits. Eat regular meals with healthy snacks available in between. Eat more slowly to recognize fullness. Plan meals ahead of time to encourage good decision making. Reinforce Good Habits: Be patient to adjust new eating habits. Set goals and rewards for reaching them [20][21] .
V. HEALTHY SNACKS FOR DEALING WITH EMOTIONAL EATING [20][21]
Steamed kidney beans or rajma Vegetable sandwich Mixed vegetable oats uttapam Vegetable upma Bread upma with vegetables Panner burji Vegetable frankies Poha with mixed vegetables and peanuts
I. J. K. L. M. N. O. P. Q. R. S. T. U. V. Sauted moong dhal with vegetables Scrambled egg toast Egg omlette with vegetable Channa chat with vegetables Sauted mushroom toast Puffed rice bhel with vegetables Peanuts with vegetables Roasted almonds Roasted grams Dry fruit milk Coconut water and fruit Smoothies Bananas Fruit plate
VI. CONCLUSION
Eating Healthy is very important for leading a healthy life style. To avoid unhealthy diet everyone should learn the healthy eating choices. Unhealthy food might be tasty and fast but such lifestyle can bring us many problems. So for everyone to keep fit, we should opt to take more home food which is delicious and healthy. MODERATION IS THE KEY. So, no one should consume the unhealthy foods beyond limits as this may cause very bad consequences to the health. It can be consumed once in a while like on any occasion.
‘’AVOID JUNK ; ACCEPT HEALTH”
“NO JUNK; KNOW HEALTH”
[1] [2] [3] [4] [5] [6] [7] [8] [9] [10] [11] [12] [13] [14] [15] [16] [17] [18] [19] [20]
[21] [22]
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https://medical- dictionary.thefreedictionary.com www.definitions.net Marcy Brinkley. How do fast foods affect your life. www.livestrong.com. 2020 5-interesting facts about junk food Daily journal.com. 2018 Karin Lehnardt. Junk food fact. www.factretriever.com. 2017 https://en.wikipedia.org/wiki/Junk_food unhealthiest-foods-on-the-planet. www.ndtvfooddesk.com Kate Shkodzik. Whats in fast food? The truth about fast food ingredients. www.flo.com. 2020 Sarah Schmal Bruch. The scary ingredients hiding in your junk food and what they mean for you and your health. www.health.com. 2017 Shraddha Rupavate. Why junk food is bad for you. www.health.india.com. 2014 5 harmful effects of junk foods. NDTV food desk. 2017 5 harmful effects of junk foods. NDTV food desk. 2018 Kris Gunnars. 20 foods that are bad for your health. www.Healthline.com www.healthline.com/nutrition. 2019 Aamir Ahmer. 50 unhealthy foods that are harmful to the body. www.doersempire.com. 2019 www.fatfreekitchen.com/junkfoods Brittany Yamato and Taylor. 15 healthy alternatives to junk food. www.cooksmart.com. 2018 Lily lou. 13 healthy alternatives for favorite junk foods. www.spoonuniversity.com. 2020 Dana Leigh Smith. Healthy food substitutes. www.healthhub.com. 2017 Perez-Cornago. A., Zulet. M. A., Martinez. J. A. Association between mood and diet quality in subjects with metabolic syndrome participating in a behavioural weight-loss programme: A cross-sectional assessment. Nutritional Neuroscience, 18(3), 137-144. 2014 Emotional eating, www.urmc.rochester.edu Deanna Minich. Five strategies for stress eating. Metagenics, vol:4, pp:2. 2020
