Most people are aware that fast food is not the healthiest choice. It’s high in calories, fat and sugar, not to mention all the genetic engineering. Some of it is even designed to make you crave more of it over time. Still, it gets to the end of the day, everyone is starving, and the fridge is empty. You tell yourself it’s just this once, so you grab delivery. Then it turns into a habit before you even notice. But this habit comes with some tough health consequences…

What Makes Fast Food So Harmful

Trans Fats in Fast Food 

Trans-fats are created when hydrogen is added to liquid oils so that they stay solid at room temperature.  The resulting fat is considered by many to be one of the most deadly things you can consume.  A diet in trans-fat greatly increases your risk for type 2 diabetes, heart attack and stroke.

Sugar in Fast Food

Most of us are aware that high fructose corn syrup is in soft drinks, but that same sugar is also abundant in fast food.  Many burgers, chicken sandwiches and breakfast items contain sugar.  That “healthy” McDonald’s Fruit and Yogurt parfait IS low in fat, but it also has 32 grams of sugar.  Eating too much sugar increases your risk of weight gain and metabolic syndrome.  

Empty Calories in Fast Food

Despite its high caloric content, fast food delivers very little in the way of nutrition.  One fast food meal can easily contain 1500 calories, which is way more than half of the daily calories required for a healthy adult.  A Big Mac alone contains 563 calories, 33 grams of fat and 1000 mg of sodium!!!  If you were to add fries and a soda, you are most likely very close to your daily intake requirements for the whole day.

How Fast Food Leads to Weight Gain and Metabolic Issues

Consistently eating too much sugar, fat, empty calories and sodium causes weight gain.  The body can only handle so much sugar, fat and sodium before it starts displaying signs of stress. When you eat fast food frequently, your blood sugar fluctuates, your insulin levels rise and your body begins storing more fat. This is why most people who eat fast food often see steady weight gain even if they don’t feel like they’re overeating. One of the things I like to tell my patients is that if you want to lose or maintain weight, 20% is exercise and 80% is what you put in your mouth.  The extreme amount of calories we get from fast food along with less sleep and more stress are literally killing us!  

Metabolic syndrome is one of the most common results of this unhealthy habit. It’s a mix of high blood pressure, high blood sugar, excess abdominal fat and abnormal cholesterol levels.

Weight gain also leads to type 2 diabetes, cardiovascular disease, and high blood pressure; that constellation of diseases is known as metabolic syndrome or syndrome X.  The good news is that it is possible to reverse it with better nutrition habits and small daily changes.

I am not advising that you never eat fast food as that may not be realistic.  However, prepare some foods (like proteins, soups, casserole, etc.) ahead of time and freeze so that when the day gets too busy, you have some back up readily available!

Healthy Fast Food Swaps that Make a Big Difference

For many people in our busy society, cutting out fast food as a whole is simply not realistic. Plus, restricting yourself from fast food can actually make you crave it more. What matters is how often you eat it and the choices you make when you do. Small swaps can lower the calories, sugar and sodium in a big way while still giving you something quick and satisfying.

Here are a few healthier fast food options to keep in mind at the drive-through:

• Choose grilled over fried. Grilled chicken sandwiches, wraps or protein bowls usually have far less fat and fewer calories compared to fried items.
• Skip the giant sodas. A bottled water, unsweet tea or even a small drink will help keep your blood sugar more stable while still satisfying you.
• Swap fries for a side salad, fresh fruit or a small order instead of a large one. Even reducing the portion helps without being restrictive.
• Choose a single patty burger instead of a double or triple. You’ll still get the flavor and satisfaction without the heavy calorie load.
• Pick restaurants that offer bowls, veggies or lean protein. Many fast casual spots now offer build your own bowls, salads or ‘healthy option’ menu items.
• Watch out for sauces. Most dressings, spreads and drizzles carry more sugar and calories than the main dish. Asking for them on the side gives you control and allows you to reduce the calorie count of your meal without sacrificing flavor.

Food should never feel stressful or restrictive. Fast food becomes a problem when it turns into a daily habit or replaces real meals for most of the week. 

These little changes might not feel huge in the moment, but they really do add up over time. Instead of feeling overfull and sluggish after a fast food meal like you usually do, you’ll notice you have more energy, your blood sugar won’t swing around as much, and it becomes a lot easier to stay closer to your daily health goals.

Learn About Lifescape’s Nutrition Programs

While there are many nutritional programs out there, LifeScape vets out the science, technology and efficacy of each one before prescribing them to any patient. Our doctors and dietitians may work with you on any number of customized programs for healthy diet, weight management, resolving dietary deficiencies or addressing inflammatory foods that may be leading to chronic conditions or illness.

Through a series of appointments, we will learn how to best help you with your nutrition and healthy eating goals. There are so many factors that influence how we eat in today’s busy world and we will do our best to help you find healthy habits that may work best for you.

Book Your Appointment Here Now!

Originally Published October 2017