While it’s possible to make healthier choices at fast-food restaurants, eating fast food every day or very often can have negative effects on your health, like promoting weight gain and chronic disease. It’s partly about what’s in your fast food — but also about what’s not in your fast food.
Effect on the digestive and cardiovascular systems
Most fast food, including drinks and sides, are loaded with carbohydrates with little to no fiber.
When your digestive system breaks down these foods, the carbs are released as glucose (sugar) into your bloodstream. As a result, your blood sugar increases.
Your pancreas responds to the surge in glucose by releasing insulin. Insulin transports sugar throughout your body to cells that need it for energy. As your body uses or stores the sugar, your blood sugar returns to normal.
This blood sugar process is highly regulated by your body, and as long as you’re healthy, your organs can properly handle these sugar spikes.
But frequently eating high amounts of carbs can lead to repeated spikes in your blood sugar.
Over time, these insulin spikes may cause your body’s normal insulin response to falter. This increases your risk for insulin resistance, type 2 diabetes, and weight gain.
Sugar and fat
Many fast-food meals have added sugar. Not only does that mean extra calories, but also little nutrition.
Many fast-food drinks alone hold well over 12 ounces. A 12-ounce can of soda contains 8 teaspoons of sugar. That equals 140 calories, 39 grams of sugar, and nothing else.
Trans fat is manufactured fat created during food processing. It’s commonly found in:
- fried pies
- pastries
- pizza dough
- crackers
- cookies
No amount of trans fat is good or healthy. Eating foods that contain it can increase your LDL (bad cholesterol), lower your HDL (good cholesterol), and increase your risk for type 2 diabetes and heart disease.
Restaurants may also compound the calorie-counting issue. In one study, people eating at restaurants they associated as “healthy” still underestimated the number of calories in their meal by 20 percent.
Effect on the respiratory system
Excess calories from fast-food meals can cause weight gain. This may lead toward obesity.
Obesity increases your risk for respiratory problems, including asthma and shortness of breath.
The extra pounds can put pressure on your heart and lungs and symptoms may show up even with little exertion. You may notice difficulty in breathing when you’re walking, climbing stairs, or exercising.
For children, the risk of respiratory problems is especially clear. One study found that children who eat fast food at least three times a week are more likely to develop asthma.
Effect on the central nervous system
Fast food may satisfy hunger in the short term, but long-term results are less positive.
People who eat fast food and processed pastries are 51 percent more likely to develop depression than people who don’t eat those foods or eat very few of them.
Effect on the reproductive system
The ingredients in junk food and fast food may have an impact on your fertility.
One study found that processed food contains phthalates. Phthalates are chemicals that can interrupt how hormones act in your body. Exposure to high levels of these chemicals could lead to reproductive issues, including birth defects.
Effect on the integumentary system (skin, hair, nails)
The foods you eat may impact your skin’s appearance, but it might not be the foods you suspect.
In the past, chocolate and greasy foods like pizza have taken the blame for acne breakouts, but according to the Mayo Clinic, it’s carbohydrates. Carb-rich foods lead to blood sugar spikes, and these sudden jumps in blood sugar levels may trigger acne. Discover foods that help fight acne.
Children and adolescents who eat fast food at least three times a week are also more likely to develop eczema, according to one study. Eczema is a skin condition that causes irritated patches of inflamed, itchy skin.
Effect on the skeletal system (bones)
Carbs and sugar in fast food and processed food can increase acids in your mouth. These acids can break down tooth enamel. As tooth enamel disappears, bacteria can take hold, and cavities may develop.
Obesity can also lead to complications with bone density and muscle mass. People who are obese have a greater risk for falling and breaking bones. It’s important to keep exercising to build muscles, which support your bones, and maintain a healthy diet to minimize bone loss.