What happens to your body when you eat junk food

Food habits have a direct impact on health – and, as it turns out, not for the better when it comes to ultra-processed foods. Sodas, cookies, candy, snacks, store-bought breads and convenience foods are not just unhealthy, they can also cause significant damage to the body.

The authors of a large survey of nearly nine million adults worldwide analyzed the impact of such products on health. The geography covers the Americas, Europe, Asia and Oceania, with data collected up to April 2024. They took into account eating habits, body condition and the development of various diseases in people over 18 years old.

The more “food from a box” in the diet, the higher the risks were. Every additional 100 grams per day increased the probability of hypertension by 14.5%, gastrointestinal diseases – by almost 20%, cardiovascular complications – by 6%, cancer – by 1.2%, and the overall risk of death increased by 2.6%. There were also links to weight gain, metabolic disorders, diabetes, depression and anxiety.

The main problem is the composition: such products contain huge amounts of added sugar, salt, saturated fat, coloring, flavor enhancers and other food additives. At the same time, they provide the body with almost no fiber, vitamins and other necessary substances. This leads to inflammation, impaired insulin sensitivity, deterioration of intestinal microflora and other negative processes.

It’s important to realize: it’s not just about harm. These data also suggest where to move. For example, even a moderate reduction in the amount of “fast” food in favor of natural and simple products can already improve health and reduce risks.

Doctors advise not to switch to a healthy diet abruptly, but gradually replace harmful foods with healthier ones: vegetables, grains, whole foods. Eating patterns such as the Mediterranean or DASH diets – they emphasize naturalness and balance – can work.

Health care systems can play their role by strengthening labeling and controlling the composition of products, experts say. The more transparent the information on packaging, the easier it is to make healthier choices.

Switching to mindful eating is not about restriction, but about taking care of your body and longevity. Sometimes it is enough just to start reading the composition and remember that real flavor doesn’t need enhancers.