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Cause and Effect of Fast Food: the Impact on Health and Society

Table of contents, causes of fast food consumption, effects on physical well-being, cultural and societal impact, economic considerations, promoting healthier lifestyles, conclusion: balancing convenience and health.

• Ludwig, D. S., Peterson, K. E., & Gortmaker, S. L. (2001). Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. The Lancet, 357(9255), 505-508.
• Malik, V. S., Pan, A., Willett, W. C., & Hu, F. B. (2013). Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 98(4), 1084-1102.
• Story, M., Kaphingst, K. M., Robinson-O'Brien, R., & Glanz, K. (2008). Creating healthy food and eating environments: policy and environmental approaches. Annual Review of Public Health, 29, 253-272.
• Stuckler, D., McKee, M., Ebrahim, S., & Basu, S. (2012). Manufacturing epidemics: the role of global producers in increased consumption of unhealthy commodities including processed foods, alcohol, and tobacco. PLOS Medicine, 9(6), e1001235.
• World Health Organization. (2016). Report of the Commission on Ending Childhood Obesity. WHO Press.

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Fast Food Consumption and its Impact on Health

• January 2020

• Army Medical College Cumilla

• Jahangirnagar University

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The Fast Food Cause And Effect Essay: Tips and Examples

By: Angelina Grin

The widespread use of fast food establishments (McDonald's, KFC, Burger King) and the impact on the health of such food causes a lot of criticism and warnings about possible consequences.

Where to Start

What to include in the body of the essay.

• 10 Facts You Can Use In Your Essay

Use Statistics

What's the good end, fast food cause and effect essay example.

But for a lot of people, fast food has advantages:

• the speed of preparation and consumption of food;
• the seeming cheapness relative to ordinary cafés and restaurants, especially in large cities with a busy schedule of life.

To make it easier for all of us to understand, let's make sense of what is classified as fast food:

• Food that does not require much time for cooking and a beautiful serving: hot dogs, french fries, burgers, shawarma, pizza, fried pies.
• Food that can be prepared quickly by pouring boiling water: dry mashed potatoes, oatmeal in bags, powder soups, dry pasta.
• Snacks: crackers, chips, salted nuts, popcorn.

The Structure Of A Good Fast Food Cause And Effect Essay

You can start your essay with a brief excursion into the past. Did you know that even the ancient Romans organized "catering establishments" in which you could eat "on-the-go"? It is believed that in Rome, for the first time, cakes with fried meat and vegetables appeared on the streets. This fact can be a good start for your essay.

Another interesting fact:

"In 1921, a diner in Kansas offered hamburgers to its visitors. The low price of 5 cents a hamburger and special marketing moves attracted shoppers. With the growing popularity, numerous eateries of similar formats began to appear. And today - practically no city can do without such catering points."

Explain to the reader how your essay will be useful to him.

"It is widely known that fast food is harmful to health, but not everyone knows what kind of danger it poses in itself."

And interest the audience with the content of the essay:

"Next, you will learn about how fast food affects the body and what danger the secrets of fast food restaurants and food manufacturers are fraught with."

In this block, you need to convey basic information. The body of the essay is about 80% of its total volume.

It would be logical to start an essay writing with the causes for eating fast food. Why are people tempted to eat junk food? You can use the following arguments in your essay:

• Fast food is usually very tasty. Each of us has a favorite dish, which is periodically terribly desirable. You know, such "the sweats" sometimes happens. For example, sometimes the body needs a dose of glucose - cakes, caramels, cookies, or chocolates.
• Fast cooking and great time savings;
• It is quite satisfying;
• Reasonable price, even for students;
• Availability: A large selection of street cafés, kiosks and mobile points. In almost every corner of the city you can find food from a number of "fast food".

Then talk about the dangers of poor nutrition. It is desirable to include each example in a separate paragraph. Facts with examples will make up the body of the essay.

10 Facts You Can Use In Your Essay

• Eating food from fast food restaurants increases your risk of depression. ScienceDaily.com
• Fast food leads to the development of asthma and autism. MedicalNewsToday.com
• Fast food impairs memory. HealthLine.com
• Fast food causes premature aging. HealthLine.com
• Fast food affects brain size. BMCMedicine.Biomedcentral.com
• Fast food affects school performance. FoodNavigatorUSA.com
• Fast food creates a taste illusion. TheGuardian.com
• Fast food is addictive. HealthLine.com
• Fast food near home increases the risk of obesity. NewsMedical.Net
• Fast food makes you eat more. Telegraph.co.uk

Use research data in this area: numbers will help reinforce your words, and you will look more convincing.

For instance:

• According to a study published in the journal Public Health Nutrition, with the participation of almost 9 thousand respondents, hamburgers, hot dogs, and fries affect not only the figure but also the psychological state of a person.
• The study, published in the journal Environmental Health Perspectives, found that fast food drinkers are at increased risk of exposure to phthalates, a group of chemicals used to soften and increase the flexibility of vinyl and plastic often used in fast food packaging.
• Scientists from Australia conducted a study of the effects of fast food on humans through experiments on rats. Already after seven days, they could state that the rodents had significant impairments in mental activity. In particular, memory suffered the most.
• A survey of 8,000 women aged 25 and older determined that fast food, lack of fluids, and excess of saturated fat and simple carbohydrates are among the main culprits of premature aging.

In the conclusions, emphasize once again how harmful it is to eat fast food. Readers should not have doubts and questions about junk food after reading your essay.

Good ending example:

"Thus, fast food lovers do double harm to their body: they receive unnecessary substances that the body has to fight with, trying to remove and process, and deprive themselves of the necessary substances for the normal functioning of the body."

Potato chips, fried chicken, french fries, juicy burgers - does this make your mouth water? Such food can be cheap and affordable, but it is rich in calories, fats, sugar, sodium, and cholesterol, which can cause excessive harm to the body.

To begin with, let's understand the reasons for the popularity of junk food.

First, in large cities with a busy pace of life, where people work 24/7, it is very convenient not to spend a lot of time eating. And the quick service of fast food establishments has such an advantage.

Secondly, it is convenient: fast food can be eaten both in catering establishments and at home, at work, on the street.

The third reason is the low price. In traditional restaurants, healthy food will cost you more than a street hot dog.

The last and very powerful reason is fast food industry advertising because interesting marketing moves are used to increase the demand for the media.

However, frequent consumption of fast food qualifies as a bad eating habit. If your diet consists of fast food products, it can have a negative impact on health in the short and long term. Thus, one of these dangers can be called a lack of nutrients. With regular consumption of such food can develop a deficiency of nutrients, which is directly related to a wide range of health problems.

The packaging itself poses a certain danger. Thus, scientists have found that fast food lovers have significantly increased levels of toxins that disrupt the endocrine system, as well as associated with the development of heart disease, high blood pressure and diabetes.

One of the most obvious threats to excessive eating fast food is obesity, which, in turn, leads to a number of diseases, creating an unnecessary burden on vital organs.

Such food also has a negative effect on bones. This is mainly due to the fact that they contain sodium and other additives, which weakens bones. And in combination with the lack of nutrients, as mentioned above, this problem is exacerbated.

Moreover, the negative effects of poor nutrition also affect well-being, leading to fatigue, impaired attention, slowed reflexes, and even depression.

As we've already seen, regular consumption of fast food products can lead to health issues. Therefore, even with a high pace of life, constant employment, and the availability of "fast food" it still makes sense to think about whether you need such "speed"?

Check out our other web pages for more essay help and essay editing . Alternatively, you may wish to use our proofreading services for polishing and perfecting your essay to give you that extra grade boost!

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Fast Food Cause And Effect Essay: How To Approach Writing

Introduction

Welcome to The Knowledge Nest, your go-to resource for in-depth information and guidance on various topics. In this article, we will delve into the world of fast food and discuss how to approach writing a cause and effect essay on this subject matter.

The Impact of Fast Food

Fast food has undeniably become a significant part of our modern lifestyle. Its convenience, affordability, and quick service have made it a popular choice for many individuals and families. However, it is crucial to recognize the consequences and effects of this widespread consumption. In this section, we will explore the various aspects that make fast food a topic worth discussing in a cause and effect essay.

1. Health Implications

The consumption of fast food has been closely linked to numerous health issues. The high levels of calories, unhealthy fats, and excessive sugar prevalent in fast food can lead to obesity, heart diseases, diabetes, and other ailments. A cause and effect essay on fast food can delve into these health implications, highlighting the long-term impacts on individuals and society as a whole.

2. Societal Consequences

The fast-food industry has shaped the way we live and interact with one another. It has influenced our eating habits, socialization patterns, and even cultural values. Understanding the societal consequences of fast food consumption can provide valuable insights into the broader implications of this phenomenon. From its impact on family dynamics to the rise of fast-food chains in local communities, there are numerous cause and effect relationships to explore.

3. Economic Factors

Fast food has a significant impact on the economy, both locally and globally. It creates job opportunities, stimulates economic growth, and contributes to the GDP of nations. However, there are also adverse effects such as the exploitation of low-wage workers, environmental concerns, and economic disparity. A comprehensive cause and effect essay can shed light on these economic factors and encourage critical thinking about the ethical and financial implications of fast food industry practices.

4. Environmental Considerations

The fast food industry, with its reliance on packaging, transportation, and mass production, has an undeniable environmental footprint. The excessive generation of waste, deforestation, and greenhouse gas emissions are just a few aspects to consider when examining the effects of fast food on the environment. By exploring the cause and effect relationships between fast food consumption and environmental degradation, your essay can contribute to the discourse surrounding sustainability and responsible consumer choices.

How to Approach Writing

Now that we have highlighted the significant aspects to cover in your fast food cause and effect essay, let's discuss some useful tips on how to approach writing this type of assignment.

1. Conduct In-Depth Research

Begin by thoroughly researching the topic. Gather relevant data, statistics, and studies from credible sources to support your arguments and strengthen the credibility of your essay. Explore academic journals, reputable websites, and books to gain a comprehensive understanding of the subject matter.

2. Organize Your Thoughts

Before diving into writing, create an outline that will serve as your roadmap. Outline the main cause and effect relationships you wish to explore and organize your thoughts in a logical and coherent manner. This will ensure that your essay flows smoothly and is easy for readers to follow.

3. Utilize Rich and Comprehensive Examples

For each cause and effect relationship you discuss, provide detailed and relevant examples. These examples will help solidify your arguments and showcase your understanding of the topic. Utilize real-life scenarios, case studies, and anecdotes to bring your essay to life.

4. Utilize Useful Subheadings

Divide your essay into sections using informative and keyword-rich subheadings. This will not only enhance the readability of your essay but also optimize it for search engines. Use subheadings that accurately reflect the content of each section, such as "Health Implications," "Societal Consequences," "Economic Factors," and "Environmental Considerations."

5. Craft a Strong Introduction and Conclusion

Your introduction should provide a clear overview of the issue at hand and grab the reader's attention. As for the conclusion, summarize the main points discussed in your essay and leave the reader with a thought-provoking ending. End your essay on a strong note, encouraging further contemplation and reflection on the topic.

6. Revise, Edit, and Proofread

Once you have finished writing your fast food cause and effect essay, take the time to revise, edit, and proofread it. Look for any grammatical errors, inconsistencies, or areas where your arguments could be strengthened. Reading your essay aloud or asking a peer to review it can help identify any potential issues that need to be addressed.

Writing a cause and effect essay on the topic of fast food provides an opportunity to explore the multifaceted nature of this phenomenon. By thoroughly researching the health implications, societal consequences, economic factors, and environmental considerations, you can create a comprehensive and informative essay that stands out. Follow the tips provided in this guide, and you'll be well on your way to crafting a powerful essay that outranks others and contributes to the ongoing conversation about fast food in our society.

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Nutrition: Causes and Effects of Fast Food

The modern world is a rapidly developing place in all spheres of humanity, and productions of fast food and access to take-out combined with little exercise have raised very many health concerns. It causes a change in human behavior, perception of self-image, and health risks that pose a serious threat.

There are several issues and causes of obesity in the US. The primary one is the culture and the changes regarding what is acceptable. Diabetes and heart disease are becoming predominant, as extra weight puts a strain on the heart, as well as the rest of the body. The whole nation is affected, as increased health risks put pressure on the healthcare system and affect the economical wellbeing of the country.

The individuals are suffering just as much the limited lifestyle causes people to eat faster and more in a single time. Thus people face the danger of significant life-shortening because of detrimental health effects. The long working hours, the availability of junk food, and the relaxation time that is characterized by being at home and little activity, all factors that contribute to people becoming overweight (Fedorak 51).

The fact that the United States is experiencing an increase in its influence over the world and pop culture adds to the negative effects on the domestic, as well as international populations. The economic development and its high level is another reason why people are forced to lead unhealthy lifestyles. The increase in pollution and industrialization, as well as the rise in technology and a lesser need to contribute physically, heighten the body’s inability to fight excess weight.

This sort of issue can be seen all over the world, as people are becoming more dependent on technology and the ease of avoiding activities (Wilk 7). Previously, people had to walk longer distances, contribute to farming and other active work, whereas today, office employment, internet and ability to get easy access to food or even order it without leaving the house, made society very inactive.

Some medical procedures, such as operations and minor adjustments to the physical appearance, have given people an easy way out, depleting will power and care for future health. The modern society has changed so much that even human genes have adjusted to the changes and make people predisposed to obesity-related diseases. Industrialization and changes in the pace of life have caused fast food to become a factor that affects people’s life as a result of social shifts.

The nutrition and the type of food that is consumed play a great role. Someone might be busy with work and eat only once a day. This becomes detrimental to health, as the body is “hit” with an extreme amount of food at one time. This makes the organism store a portion of proteins as fat so that they can be processed at a later time. Technology has modified foods making cooking times shorter and nutrition almost absent (Schlosser 6).

The picture would be very different if people exercised more and rationed their food, to be separated into three to five meals daily. The cultural view that being overweight is acceptable, and people are not openly degraded according to the way they look has also been a contributing factor. Baggy clothes, a mixing of cultures and styles have distanced people from previously valued norms. The most alarming part of the problem is that there is a significant increase in child obesity.

As parents become busier with their careers and developing businesses, children often resort to eating foods that are high in cholesterol, greater amounts of sugar, and refined carbohydrates. Fast food has had an enormous effect on the social life of children, and the cycle keeps being perpetuated. Children are at a much higher risk of obesity and heart strain, as their bodies are not as strong, and their metabolism is much weaker, compared to adults. Also, modern media and entertainment lead to the reinforcement of fast food culture.

Children are provided with vast entertainment means, from personal computers to laptops, play stations, portable devices, and even interactive consoles. Instead of playing soccer outside and going fishing, people can sit on a couch or stand in front of a TV and perform 2 to 3 moves in one spot.

The availability of fried foods in schools and the proximity of fast food restaurants allows for easy access. Even the prices are relatively low, as compared to restaurants and the service provided (Olfman 110). The easiness with which fast food and its consumption spreads, have led to a causal relationship between the food people consume and their daily lives.

The fact that there are several causes—social, cultural, and personal, leads to many negative effects in several aspects of life. People’s confidence and self-respect can exist independent of body image and future health risks. Even though obesity has become a concern, and people are becoming more aware of the problems and unnecessary risks, the culture leaves little choice.

The government and people of the United States must take steps and implement vital changes immediately, as it is better to prevent problems than to solve them. All the effects can be reversed if people make health their primary goal.

Works Cited

Fedorak, Shirley. Pop Culture: The Culture of Everyday Life , Toronto, Canada: University of Toronto Press, 2009. Print.

Olfman, Sharna. Childhood Lost: How American Culture is Failing Our Kids , Westport, CT: Greenwood Publishing Group, 2005. Print.

Schlosser, Eric. Fast Food Nation: The Dark Side of the All-American Meal , New York, NY: Houghton Mifflin Harcourt, 2012. Print.

Wilk, Richard. Fast Food/slow Food: The Cultural Economy of the Global Food System , Lanham, MD: Rowman Altamira, 2006. Print.

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Essay on Effects of Fast Food on Health

Students are often asked to write an essay on Effects of Fast Food on Health in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Effects of Fast Food on Health

Introduction.

Fast food is popular because it’s convenient and tasty. But, it’s often unhealthy.

Nutritional Content

Fast food is high in calories, salt, and unhealthy fats. It lacks important nutrients like vitamins and fiber.

Obesity Risk

Eating too much fast food can lead to weight gain. This increases the risk of obesity, a serious health problem.

Heart Problems

Fast food’s high fat and salt content can contribute to heart problems, like high blood pressure and heart disease.

250 Words Essay on Effects of Fast Food on Health

Fast food, a staple in today’s hurried society, is often blamed for a variety of health issues. Its impact on health is multifaceted, affecting not only physical well-being but also mental health.

Nutritional Deficiencies

Fast foods are typically high in unhealthy fats, sugars, and sodium while being low in essential nutrients. These nutritional imbalances can lead to deficiencies, which manifest as fatigue, poor concentration, and weakened immune system.

Obesity and Related Diseases

The high calorie content of fast food contributes to obesity, a global health crisis. Obesity, in turn, increases the risk of serious diseases like heart disease, diabetes, and certain types of cancer.

Mental Health Implications

Recent research suggests a link between fast food consumption and mental health issues. High sugar and fat content may contribute to depression, while the lack of essential nutrients can exacerbate anxiety and mood disorders.

While fast food offers convenience, its health effects are far-reaching. As consumers, we must make informed choices about our dietary habits, balancing convenience with health. As a society, we must advocate for healthier fast food options and improved nutritional education.

500 Words Essay on Effects of Fast Food on Health

The nutritional profile of fast food.

Fast food is notorious for its high caloric content, saturated and trans fats, sodium, and sugar, while being low in essential nutrients like vitamins, minerals, and fiber. This skewed nutritional profile contributes to the onset of various health issues.

Obesity and Fast Food

One of the most visible effects of fast food consumption is the rise in obesity rates. The high energy density of fast food, combined with its palatability, promotes overeating. This chronic energy surplus leads to weight gain and obesity. Obesity, in turn, is a risk factor for numerous health conditions such as heart disease, type 2 diabetes, and certain types of cancer.

Fast Food and Cardiovascular Health

Impact on digestive and metabolic health.

Fast food’s low fiber content affects digestive health, leading to conditions like constipation and diverticular disease. Also, the high sugar content can lead to insulin resistance, a precursor to type 2 diabetes. Studies have shown a direct correlation between the frequency of fast food consumption and the risk of developing these metabolic disorders.

Effects on Mental Health

Emerging research suggests that fast food may also affect mental health. Diets high in fat and sugar can cause alterations in brain chemistry that lead to symptoms of depression and anxiety. Additionally, the blood sugar spikes and crashes associated with high-sugar fast foods can cause mood swings and impair cognitive function.

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The Hidden Dangers of Fast and Processed Food *

The fundamental concern as we look to reform health in America is the known reality that most chronic diseases that afflict Americans are predominantly lifestyle induced; and the belief is that the vast majority of heart attacks and strokes could be prevented if people were willing to adopt healthy lifestyle behaviors. In addition, healthy lifestyles would impact a significant number of cancers which are also believed to be related to lifestyle exposures, especially to obesity, cigarettes, and other toxins.

Over the past 50 years, the health of Americans has gotten worse, and now 71% of Americans are overweight or obese—not 66%, which was reported 5 years ago. 1 That means a staggering 100 million people in America are obese. Today, eating processed foods and fast foods may kill more people prematurely than cigarette smoking. 2

Authorities determined the 71% figure by classifying people with a body mass index (BMI) over 25 kg/m 2 as overweight or obese. Yet in long-lived societies such as in the “Blue Zones” (Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; the Nicoya Peninsula of Costa Rica; and Loma, Linda California) and wherever we find groups of centenarians, we observe a healthy BMI below 23 kg/m 2 , not 25 kg/m 2 . If we use above 23 kg/m 2 as the demarcation for overweight or obesity, then we find that 88% of Americans are overweight. And out of the approximately 10% that are of normal weight, the majority of those so-called “normal weight individuals” are either cigarette smokers, or suffer from alcoholism, drug addiction or dependency, autoimmune disease, occult cancers, inflammatory disorders, autoimmune conditions, digestive disorders, irritable bowel syndrome, and other illnesses that lower their body weight. Therefore, perhaps that only about 5% of the American population is at a normal weight as a result of eating healthy and living a healthy life. A recent study documented that only 2.7% of Americans adopt a relatively healthy lifestyle by combining exercise with healthy eating. 3 The Standard American Diet (SAD) is clearly not a healthy diet.

I use the term “Fast Food Genocide” because most don’t understand the depth and breadth of the harm as a large segment of our society eats a diet worse than the dangerous SAD. Many people recognize that junk food, fast food, processed food, white flour, sugar, maple syrup, honey, agave nectar, and all the junk people are eating contribute to in obesity, diabetes, heart attacks, strokes, dementia and cancer, but many don’t realize the strong causative role an unhealthy diet may have in mental illness. Currently, 1 in 5 Americans suffers from a psychiatric disorder. And many people don’t realize the harm that processed foods have on Americans living in urban areas where they don’t have easy access to whole, fresh foods.

These unfortunate folks live in what we call “food deserts,” with reduced availability to fresh fruits and vegetables. Because of the limited access to supermarkets, they eat more unhealthy fast and processed foods and end up having 7 times the risk of early-life stroke (before age 45), putting people in nursing homes in their 30s, 40s, and 50s. 4 - 7

The vulnerable poor in these areas also have double the risk of heart attack, double the risk of diabetes, and 4 times the risk of renal failure 8 - 10 ; Unfortunately, the decrease in life span due to food inequality is shocking but rarely discussed. A substantial proportion of people in these urban environments are overweight, prediabetic, or fully diabetic. Researchers determined that compared with other areas in America with easy access to supermarket food, that the YPLL (Years of Potential Life Lost) for an overweight diabetic living in a zone classified as a food desert was a shocking 45 years! 11 , 12

A link may even exist between fast food, processed food, commercial baked goods, and sweets and destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses.

The nutritional fundamentals accepted by the World Health Organization and most nutritional authorities today include vegetables, beans, nuts, seeds, and fruit as healthy foods; and salt, saturated fat, and excess sugar as disease causing. Excessive amounts of animal products may lead to premature aging, increased risk of chronic disease and higher all-cause mortality. Multiple studies have been published on hundreds of thousands of people, followed for decades showing that the objective endpoint of death is increased with higher amounts of animal product consumption. 13 - 17 Furthermore, refined carbohydrates may not just lead to being overweight and diabetic but also contribute to dementia, mental illness, and cancer. 18 - 21 There is considerable evidence today that heart disease is not only promoted by saturated fat and increased animal products but also by refined carbohydrates, including white rice, white bread, sugar, honey, maple syrup, and agave nectar. 22 - 25

Research has shown that excess calories shorten lifespan, whereas moderate caloric restriction slows the aging process and protects the body and brain. Americans consume more calories than any other population; and they consume foods, many of which have minimal or no nutritional value (soda and alcohol as examples). So let’s consider the individual who is consuming 50 excess calories per day. What will be the short- and long-term result? Fifty excess calories per day, over and above your basic metabolic needs, over a 10-year period, adds about 50 pounds of extra body weight. The excess weight increases the risk of multiple chronic illnesses, cancers, and also takes many years of life away from the individual simply as a result of consuming only 50 calories a day too many.

Conversely, if an individual consumed 50 calories a day less that their metabolic requirements what would happen then? Would he or she become too thin, anorexic, and unhealthy? Would their bones fall apart? Obviously not! When you moderately caloric-restrict, even a small amount such as 50 to 100 calories a day, weight remains about the same, the person is slim, not too thin, and healthy. He or she will have a lower body fat percentage, and the skeletal mass, bones, and muscle mass are strong. In this scenario, the metabolic rate would slow down accordingly. The respiratory quotient, (the number of calories lost through respiration) would decrease, the body temperature would lower, and thyroid function would decrease slightly, all lowering the metabolic rate, which overall may result in a slowing of the aging process. The secret to a long life and freedom from chronic disease may be simply to moderately reduce calories in order to slow down our metabolic rate. The only behavior proven scientifically to dramatically increase life span in every species of animals, including primates, is to lower caloric intake while maintaining an environment of micronutrient adequacy, assuring that we have exposure to every micronutrient humans need. The American diet is also deficient in antioxidants and phytochemicals that are needed for normal immune function, for maximizing brain health, protecting against dementia, chronic illness, cancer, and premature aging.

A nutritarian diet is designed to establish excellent micronutrient intake without excess calories . A nutritarian diet is designed to help prolong human life span, decrease the risk of cancer, and keep the brain functioning well for many years. This principle is represented by the equation I use: H = N /C, which means your healthy life expectancy (H) is proportional to the micronutrient (N) per calorie intake (C) over your life span. This means that we are encouraged to seek out foods that are rich in nutrients. We should try to limit or exclude empty-calorie foods and drinks. We should also limit or avoid calorically dense foods, and not eat for recreation or when we are not hungry.

A nutritarian diet is rich in phytochemicals and antioxidants. It is a vegetable-based, utilizing a wide assortment of colorful vegetables, root vegetables, green vegetables, peas, beans, mushrooms, onions, nuts, seeds, and some intact whole grains. While the standard American diet and most traditional diets are grain-based and lack sufficient exposure to the broad spectrum of antioxidants and phytochemicals (with their anticancer effects), it is important to note that not all plant-based diets are equally cancer-protective. As an example, a rice-heavy, macrobiotic diet limits phytochemical diversity, and brown rice produced in this country is contaminated with arsenic, extensively documented by Consumer Reports and white rice is refined, high glycemic food, and therefore not a healthy starch.

In comparison, the SAD is almost the opposite of a nutritarian diet. Over 55% of the SAD’s calories are processed foods, and about 33% of calories come from animal products. If we are looking at the amount of fresh produce (fruits and vegetables) consumed in America, the food consumption data reports about 10%; but in actuality, it is less than 5%, because they include French fries and ketchup in the definition of “produce!” The point here is that processed foods such as bread, pasta, salad oil, mayonnaise, doughnuts, cookies, rice cakes, breakfast bars, chips, soda, candy, and popcorn do not contain a significant micronutrient benefit. A piece of chicken is like a bagel, because they are both rich sources of macronutrients (calories), but neither one contains the necessary amounts of micronutrients, especially the antioxidants and phytochemicals only found in plants.

The high glycemic white flour products with added sweetening agents, flood the bloodstream with glucose without fiber, nutrients, or phytochemicals; and these baked goods are also high in acrylamides and advanced glycation end-products, further increasing the glycoproteins in our tissues. The resulting spike in glucose leads to abnormally high amounts of insulin, which will also promote angiogenesis, which fuels the growth of fat cells, increases cellular replication and tumor growth. The liberal amount of animal protein (including chicken which many incorrectly believe is the more healthy meat) consumed by most Americans promotes excessive insulin-like growth factor–1 (IGF-1), making a synergistic “sandwich” of insulin and IGF-1, which may accelerate aging of the brain, interfere with cellular detoxification and repair, and promote cancer. 26 The SAD has created a nutritional disaster and a significant health crisis that will not be solved by governmental “health care reform.”

Now when we think about “fast food” we’re not just referring to the food in fast food restaurants. Fast foods include chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, white flour baked goods, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These are processed foods and for many, are the primary source of calories. These fast foods have certain characteristics: They can be accessed easily and quickly; they don’t need to be prepared; they come out of a bag or box ready to go right into your mouth. You can eat them rapidly and they’re absorbed very quickly into the bloodstream. These fast foods typically contain multiple chemicals and synthetic ingredients. They are calorically dense, highly flavored, and nutritionally barren. Fast foods typically contain extra corn syrup, sugar, artificial sweeteners, salt, coloring agents, and other potentially disease promoting chemicals.

When calories flood the bloodstream rapidly they have dramatic biological effects. Let’s compare 200 calories of white bread to 200 calories of beans. The white bread would be metabolized into simple sugars (glucose) which enters the bloodstream in 5 to 10 minutes. This requires a rapid increase in insulin; and the rapid insulin response will remain for hours. On the other hand, the carbohydrates from beans will take much more time to be digested and, as a result these calories enter the bloodstream slowly. Essentially, the calories will trickle in over hours. When eating beans, a small amount of glucose enters the blood each minute and therefore you won’t need much of an insulin response to deal with this amount of sugar. As mentioned above, the buildup of advanced glycation end products (AGEs) accelerates aging and chronic disease. 27 , 28 When a diabetic suffers from kidney failure, blindness, or a leg amputation, a major causative factor is the buildup of AGEs in the tissues. Interestingly, these same glycated end-products and glycoproteins build up in the tissues of people who are not diabetic but who continually expose themselves to excess sugar and white flour products.

Next, it is important to understand that oils are also processed foods. When consumed, oil enters the bloodstream rapidly similar to high glycemic carbohydrates. Anything cooked in oil should be considered a fast food. Beans, nuts, and seeds are whole foods whose calories are absorbed gradually over hours. In contrast, the calories from oil are absorbed rapidly, and are largely empty calories (with insignificant micronutrients and no fiber)—a combination that leads to obesity, disease, and premature aging.

If I set up a buffet dinner and I asked all the guests to form 2 lines and then gave everyone on the right side a tablespoon of olive oil, and each of those on the left side an apple to consume while they were waiting in line, those who ate the 65-calorie apple will generally eat 65 less calories from the buffet. But those who had the 120-calorie tablespoon of oil will not usually consume 120 calories less. The oil contains neither fiber, nor micronutrients and contains nothing to decrease the appestat. A matter of fact, if you put oil on food, it may actually increase one’s appetite. Not only will these individuals not eat fewer calories—they will eat even more than the 120 calories from the oil. 29 When added or mixed into food, oil drives overeating behavior.

Nutrients and fiber are needed to control the appestat, so you consume a healthy amount of calories. My experience has demonstrated with thousands of patients, the more nutrient and fiber dense your diet becomes the lower your drive to overeat. 30 This is extremely important, because even a moderate amount of extra fat on the body induces more rapid aging and increases the risk of diabetes, heart disease and cancer. A mild degree of caloric restriction becomes comfortable and achievable when the diet is high in micronutrients and fiber. When you have enough micronutrients and fiber in your diet, you don’t feel driven to overeat. But when you don’t have enough micronutrients and fiber in your diet, you become a food-craving, overeating machine.

Even worse is what happens when you eat food fried in oil because fried food may create carcinogenic and mutagenic aldehydes. 31 Food that is fried such as in a fast food restaurant is usually cooked in oil that has been heated and used multiple times. One serving of French fries or fried chicken that is cooked in a fast food restaurant has 100 times the level of aldehydes designated as safe by the World Health Organization. Even the fumes are so toxic they increase the risk of cancer. People working in restaurants that fry the food, or those working in a movie theater making popcorn, have a heighted risk of lung and other cancers, even if they don’t eat any of the fried foods. 32

The explosion of fast food restaurants has significantly increased the intake of fried foods, and people are now eating 1000 times the amount of soybean oil compared with the early 1900s. 33 Humans never ate 400 calories of oil a day the way people do in America, especially in the Southern states—which are known for the highest stroke and heart attack rates in the world. 34 When you use nuts and seeds as your source of fat as opposed to oil, we see the opposite effect.

The Physician’s Health Study, the Nurses’ Health Study, Iowa Women’s Health Study, the Adventist Health Study—any study with large numbers of people followed for decades—demonstrates the relationship between nut and seed consumption and longer life span. We always have to give more credence to clinical research studies that involve large numbers of people followed over decades using objective endpoints such as mortality. When you do that, you find that people who consume nuts and seeds regularly have lower cancer rates, lower cardiovascular death rates, lower sudden cardiac death, less irregular heartbeats, and an increase in life span.

A 2015 meta-analysis that included over 44 000 deaths demonstrated an almost 40% decrease in cardiovascular mortality for people eating nuts and seeds regularly (one serving a day). The European PreviMed study, which randomized 7216 individuals to nuts or olive oil as part of a Mediterranean diet showed a 39% decrease in all-cause mortality in the nut eaters. 35

When we look at the health implications of animal protein we should compare this type of nutrition with plant-based proteins, especially when an individual has cardiovascular disease, diabetes, obesity, or even cancer. When your protein comes from beans, nuts, seeds, and greens, the body more gradually assimilates a complete array of amino acids to make functional proteins and hormones, keeping IGF-1 production much lower. Adequate amounts of plant protein keep IGF-1 in that moderate range, between 100 and 175, which is where it should be. The average American’s IGF-1 level is around 225, which is a level which has been linked to cancer promotion. When we eat a variety of plants, we get a full balance of amino acids, which slowly enter the blood—and we also digest some of the bacteria in the digestive track and some of the cells that slough off of the villi endothelium, enabling the utilization of partially incomplete plant proteins, now made complete. Conversely, when you eat large portions of meat, eggs, or cheese, the amino acid mix enters the bloodstream faster and because it is already biologically complete, it stimulates excessive amounts of IGF-1, again increasing the risk of cancer. 36 - 43

The average American consumes 10 to 20 ounces a day of animal products, whereas the safe level of consumption is likely less than 10 ounces per week . My estimate of 10% of calories as an upper limit of safe consumption is for a person with favorable genetics and is still likely more animal products than ideal for the nonelderly adults. It may be the case that under 5% of calories from animal products would be more ideal for life span and for facilitating disease reversal. Of course, any diet designed to optimize health should include a broad array of colorful plants with phytochemicals and antioxidants, which have been shown to increase life span and prevent cancer.

The animal products served at fast food restaurants are making the health of the population much worse, creating dangerous carcinogens from the food being grilled, barbecued, and fried at high temperatures. The World Health Organization has classified processed meats (hot dogs, sausage, bacon, and lunch meats) a class 1 carcinogen. AGEs are also highest in barbecued and fried animal products which also contain cancer-causing chemicals such as heterocyclic amines, polycyclic aromatic hydrocarbons, and lipid peroxidases, which are mutagenic.

There are 2 phases of the digestive cycle: the anabolic phase, when you are eating and digesting, and the catabolic phase, when digestion has ceased. When you are eating and digesting food, the body turns those calories into stored glycogen, increasing fat storage and the storage of waste. During this phase of the digestive cycle, growth hormones and fat storage hormones are activated.

When your body is finished digesting, you enter the catabolic phase, where the stored glycogen and fat are utilized for energy. This is the phase when your body can most effectively detoxify and enhance cellular repair. It is the time when the liver and kidneys work together to remove aldehydes, AGEs, and other toxic metabolites. Repair and healing is enhanced during the catabolic phase when you are not eating food.

Most Americans have made their bodies so toxic, that when they enter the catabolic phase of the digestive cycle, they feel uncomfortable. That means they feel fatigue, headache, stomach cramping or fluttering, anxiety, or other uncomfortable symptoms when they stop digesting food and the body starts to mobilize waste and repair the damage. They typically interpret these symptoms as hunger or low blood sugar, because they feel better if they eat again—even though there is no biological need for calories at this time; and so they just get fatter and sicker. Every addiction has a “high” during the caloric rush and a “low” during withdrawal and repair from the disease-causing diet and resultant metabolic wastes and toxins that accrue from it. The American diet results in withdrawal symptoms and discomfort which promotes overeating and too-frequent eating. The lower the quality of the food consumed, the more discomfort felt when not eating and digesting, which makes it very difficult to maintain a healthy body weight.

If you’re healthy and eating nutritious food, you feel nothing when you enter the catabolic phase, with no desire to eat again until glycogen stores are nearly exhausted. True hunger is a mild sensation felt in the throat and base of the neck. True hunger heightens taste sensitivity too, making eating more pleasurable. True hunger directs when you should eat and therefore it’s more difficult to become overweight if you pay attention to the signs your body sends to your brain. Being overweight requires eating outside of the demands of true hunger, either recreationally or because of withdrawal symptoms from improper eating, stimulating the overconsumption of calories.

Enhanced detoxification—reduction of metabolic waste, aldehydes, and AGEs—occurs most effectively in the catabolic phase. That means the longer you live in the catabolic phase of the digestive cycle, the longer you live. If you finish dinner earlier or have a lighter dinner, and you have a 13-hour window between the end of dinner and the start of breakfast, you are going to live longer. A recent study had women with breast cancer followed for 10 years and found that those who finished dinner earlier and had a 13-hour window before the start of breakfast had a 26% reduction in the risk of death or recurrence from breast cancer. 44 , 45 The increased nighttime window was also linked to improved glycemic control and a lower HbA1c (glycated hemoglobin). They had no better diet, no different number of calories, no better food; they just finished dinner earlier.

The goal for excellent health is to eat as infrequently as possible. Many people believe just the opposite and eat frequent small meals that increase endothelial dysfunction leading to an increased risk for arteriosclerosis and cardiovascular disease. In addition, all the fad diets encourage people to make the wrong choices about what and when to eat. Many suggest the use of frequent high-protein meals so as not to feel the effects of normal detoxification. When the digestive track is continually busy, it results in accelerated aging.

Processed and fast foods are also high in salt. The fast and processed food manufacturers don’t just put salt on the French fries and on the meat, they also put salt in the French fry batter and inside the chopped meat. They also include high fructose corn syrup in most foods. The added fat, sugar, and salt create a taste that makes people crave these foods, a sensation that many describe as an addiction. Both sugar and salt intake increase stroke risk, especially when consumed daily for years. Additionally, what is generally not appreciated is that the regular consumption of artificially sweetened soda creates more of a stroke risk. 46 High salt does not merely raise blood pressure; it also causes microvascular hemorrhaging, which damages the interior walls of the blood vessels in the brain and increases permeability and the propensity for hemorrhagic stroke. 47 , 48

Over the past 30 years, we’ve also seen an explosion of diabetes in Japan, Korea, and China, occurring at a lower body weight than we typically see in America, likely because the cumulative effects of eating more fast food, more oil and sugar, along with all of the white rice (a refined, high glycemic food), which they already had in their diet.

We know that people have the power to change when significant effort and attention is directed to the problems at hand. With good information, emotional support, increased food availability and food preparation instruction, we have found people enthused and willing to work together for change. They don’t have to be convinced of the tragic dangers of fast food; they see the obesity, diabetes, leg amputations, strokes, and blindness all around them. But if people don’t have good information, then they don’t have a choice. If they don’t have access to healthy, affordable food, and they don’t know how to make it taste good, then they are not given a chance to change.

The goal for physicians and other health care professionals is to work to transform America’s inner cities into zones of nutritional excellence. Our nation’s pride and heritage are based on the equal opportunity to achieve the American dream of prosperity and happiness. This critical information needs to be spread and put into action by community activists, teachers, educators, celebrities, health professionals, athletes, and politicians. The more people who know the critical importance of eating healthfully, and the more they take a stand, the greater the effect will be on transforming the health of all in America. By working together, we can save millions of lives.

Acknowledgments

This work was presented at Lifestyle Medicine 2017, October 22-25; Tucson, AZ.

Authors’ Note: The opinions presented in this article are those of the author and may not represent those of the Guest Editor, Editor, or the American Journal of Lifestyle Medicine.

Declaration of Conflicting Interests: The author(s) declared no potential conflicts of interest with respect to the research, authorship, and/or publication of this article.

Funding: The author(s) received no financial support for the research, authorship, and/or publication of this article.

Ethical Approval: Not applicable, because this article does not contain anystudies with human or animal subjects.

Informed Consent: Not applicable, because this article does not contain anystudies with human or animal subjects.

Trial Registration: Not applicable, because this article does not contain anyclinical trials.

IELTS Essay General Training: Fast Food’s Effect on Lifestyle and Diet

by Dave | General Training | 0 Comment

This is an IELTS writing task 2 sample answer essay on the topic of the effect of fast food on lifestyle and diet from the real IELTS exam.

Please consider supporting me on Patreon.com/howtodoielts to receive my exclusive IELTS Ebooks – you can even sign up for private live lessons with me!

IELTS Essay General Training: Strict Teachers

Fast food has become more common in recent years. Some people think that it has a negative effect on lifestyles and diets.

Do you agree or disagree?

Many individuals feel that the widespread proliferation of fast food negatively impacts both lifestyles and eating habits. I am in complete agreement.

Firstly, as a result of fast food consumption, lifestyles are more passive. Before such restaurants, it was more common for consumers to buy raw ingredients and prepare nutritious meals at home. This occurs less often now as fast food offers a cheap, quick alternative. Over time, this can lead to worsening cooking skills and a generally more lethargic lifestyle predicated around ordering meals and watching TV shows and movies. Moreover, the ingredients in fast food are often empty calories that do not provide the vitamins and minerals necessary to support an active lifestyle. A person who eats McDonald’s and KFC most days is more likely to lack energy and be unproductive.

Secondly, fast food is one of the least healthy possible additions to an individual’s diet. Healthy foods tend to be fresh fruits and vegetables and fast food consists largely of preservatives, chemicals and addictive fats, sugars and carbohydrates. Even eating a single fast food meal a day has been shown in numerous independent research studies to increase the risk of diseases ranging from diabetes and cardiovascular disease to cancer and obesity. Fast food companies have recognized this themselves and now offer healthy alternatives such as mini-salads to appeal to an increasingly health conscious public.

In conclusion, the evidence for the negative impact of fast foods is nearly irrefutable as it encourages a more sedentary lifestyle and is high in harmful fats and sugars. Whenever possible, individuals should resist the immediate gratification of fast food.

1. Many individuals feel that the widespread proliferation of fast food negatively impacts both lifestyles and eating habits. 2. I am in complete agreement.

• Paraphrase the overall essay topic.
• Write a clear opinion. Read more about introductions here .

1. Firstly, as a result of fast food consumption, lifestyles are more passive. 2. Before such restaurants, it was more common for consumers to buy raw ingredients and prepare nutritious meals at home. 3. This occurs less often now as fast food offers a cheap, quick alternative. 4. Over time, this can lead to worsening cooking skills and a generally more lethargic lifestyle predicated around ordering meals and watching TV shows and movies. 5. Moreover, the ingredients in fast food are often empty calories that do not provide the vitamins and minerals necessary to support an active lifestyle. 6. A person who eats McDonald’s and KFC most days is more likely to lack energy and be unproductive.

• Write a topic sentence with a clear main idea at the end.
• Explain your main idea.
• Develop it with specific examples.
• Keep developing it fully.
• Stay focused on the same main idea.
• Finish with a strong statement.

1. Secondly, fast food is one of the least healthy possible additions to an individual’s diet. 2. Healthy foods tend to be fresh fruits and vegetables and fast food consists largely of preservatives, chemicals and addictive fats, sugars and carbohydrates. 3. Even eating a single fast food meal a day has been shown in numerous independent research studies to increase the risk of diseases ranging from diabetes and cardiovascular disease to cancer and obesity. 4. Fast food companies have recognized this themselves and now offer healthy alternatives such as mini-salads to appeal to an increasingly health conscious public.

• Write a new topic sentence with a new main idea at the end.
• Explain your new main idea.
• Include specific details and examples.
• Continue developing it fully!

1. In conclusion, the evidence for the negative impact of fast foods is nearly irrefutable as it encourages a more sedentary lifestyle and is high in harmful fats and sugars. 2. Whenever possible, individuals should resist the immediate gratification of fast food.

• Summarise your main ideas.
• Include a final thought. Read more about conclusions here .

What do the words in bold below mean? Make some notes on paper to aid memory and then check below.

Many individuals feel that the widespread proliferation of fast food negatively impacts both lifestyles and eating habits . I am in complete agreement .

Firstly , as a result of fast food consumption , lifestyles are more passive . Before such restaurants , it was more common for consumers to buy raw ingredients and prepare nutritious meals at home . This occurs less often now as fast food offers a cheap , quick alternative . Over time , this can lead to worsening cooking skills and a generally more lethargic lifestyle predicated around ordering meals and watching TV shows and movies. Moreover , the ingredients in fast food are often empty calories that do not provide the vitamins and minerals necessary to support an active lifestyle. A person who eats McDonald’s and KFC most days is more likely to lack energy and be unproductive .

Secondly , fast food is one of the least healthy possible additions to an individual’s diet . Healthy foods tend to be fresh fruits and vegetables and fast food consists largely of preservatives , chemicals and addictive fats, sugars and carbohydrates . Even eating a single fast food meal a day has been shown in numerous independent research studies to increase the risk of diseases ranging from diabetes and cardiovascular disease to cancer and obesity . Fast food companies have recognized this themselves and now offer healthy alternatives such as mini-salads to appeal to an increasingly health conscious public .

In conclusion, the evidence for the negative impact of fast foods is nearly irrefutable as it encourages a more sedentary lifestyle and is high in harmful fats and sugars. Whenever possible , individuals should resist the immediate gratification of fast food.

For extra practice, write an antonym (opposite word) on a piece of paper to help you remember the new vocabulary:

widespread proliferation more and more common

fast food KFC, McDonald’s, Lotteria, etc.

negatively impacts hurts a lot

lifestyles the way that people life

eating habits diets

I am in complete agreement I 100% agree

firstly the first point is that

as a result of the leads to

consumption eating

passive not active

before such restaurants priorly these establishments

common happens a lot

raw ingredients not yet cooked

prepare nutritious meals make healthy foods

at home in the house

occurs happens

offers makes available

cheap inexpensive

quick alternative fast other option

over time over a period of time

lead to causes

worsening getting worse

cooking skills how good you are at cooking

generally overall

lethargic lazy, passive

predicated around focused on

ordering meals getting food delivered

moreover also

empty calories not nutritious foods

provide give

vitamins health nutrients

minerals healthy parts of foods

support aid

active not passive

most days typically

lack energy feel lazy

unproductive not active

secondly also

least healthy possible additions not a nutritious new food to eat

diet eating habits

tend to be normally

fresh fruits and vegetables apples, oranges, broccoli, onions, etc.

consists largely made up mostly of

preservatives chemicals that keep foods good

chemicals additives in foods

addictive make you want to keep eating them

sugars sweet foods

carbohydrates breads, pasta, rice

single fast food meal a day once a day eating fast food

numerous independent research studies many papers

increase the risk make it more likely

diseases conditions

ranging from including

diabetes disease related to eating too much sugar

cardiovascular disease heart disease

cancer a common disease

obesity being overweight

offer make available

alternatives different options

mini-salads small salads

appeal attract

increasingly health conscious public more and more caring about health

evidence support

nearly irrefutable almost definitely true

encourages motivates

sedentary passive

high elevated

harmful injurious

whenever possible if it can be done

resist hold out

immediate gratification feeling pleasure right away

Pronunciation

Practice saying the vocabulary below and use this tip about Google voice search :

ˈwaɪdsprɛd prəʊˌlɪfəˈreɪʃən   fɑːst fuːd   ˈnɛgətɪvli ˈɪmpækts   ˈlaɪfˌstaɪlz   ˈiːtɪŋ ˈhæbɪts aɪ æm ɪn kəmˈpliːt əˈgriːmənt ˈfɜːstli æz ə rɪˈzʌlt ɒv   kənˈsʌm(p)ʃən ˈpæsɪv bɪˈfɔː sʌʧ ˈrɛstrɒnts ˈkɒmən   rɔː ɪnˈgriːdiənts   prɪˈpeə nju(ː)ˈtrɪʃəs miːlz   æt həʊm əˈkɜːz   ˈɒfəz   ʧiːp kwɪk ɔːlˈtɜːnətɪv ˈəʊvə taɪm liːd tuː   ˈwɜːsnɪŋ   ˈkʊkɪŋ skɪlz   ˈʤɛnərəli   lɛˈθɑːʤɪk   ˈprɛdɪkeɪtɪd əˈraʊnd   ˈɔːdərɪŋ miːlz   mɔːˈrəʊvə ˈɛmpti ˈkæləriz   prəˈvaɪd   ˈvɪtəmɪnz   ˈmɪnərəlz   səˈpɔːt   ˈæktɪv   məʊst deɪz   læk ˈɛnəʤi   ˌʌnprəˈdʌktɪv ˈsɛkəndli liːst ˈhɛlθi ˈpɒsəbl əˈdɪʃ(ə)nz   ˈdaɪət tɛnd tuː biː   frɛʃ fruːts ænd ˈvɛʤtəb(ə)lz   kənˈsɪsts ˈlɑːʤli   prɪˈzɜːvətɪvz ˈkɛmɪkəlz   əˈdɪktɪv   ˈʃʊgəz   ˈkɑːbəʊˈhaɪdreɪts ˈsɪŋgl fɑːst fuːd miːl ə deɪ   ˈnjuːmərəs ˌɪndɪˈpɛndənt rɪˈsɜːʧ ˈstʌdiz   ˈɪnkriːs ðə rɪsk   dɪˈziːzɪz   ˈreɪnʤɪŋ frɒm   ˌdaɪəˈbiːtiːz   ˌkɑːdɪəʊˈvæskjʊlə dɪˈziːz   ˈkænsə   əʊˈbiːsɪti ˈɒfə   ɔːlˈtɜːnətɪvz   ˈmɪnɪ-ˈsælədz   əˈpiːl   ɪnˈkriːsɪŋli hɛlθ ˈkɒnʃəs ˈpʌblɪk ˈɛvɪdəns   ˈnɪəli ɪˈrɛfjʊtəbl   ɪnˈkʌrɪʤɪz   ˈsɛdntəri   haɪ   ˈhɑːmfʊl   wɛnˈɛvə ˈpɒsəbl rɪˈzɪst   ɪˈmiːdiət ˌgrætɪfɪˈkeɪʃən  

Vocabulary Practice

I recommend getting a pencil and piece of paper because that aids memory. Then write down the missing vocabulary from my sample answer in your notebook:

Many individuals feel that the w_________________________n of f___________d n___________________s both l____________s and e________________s . I______________________________t .

F__________y , a____________f fast food c_______________n , lifestyles are more p__________e . B________________________s , it was more c_________n for consumers to buy r____________________s and p_________________________s a______________e . This o_________s less often now as fast food o_______s a c________p , q____________________e . O__________e , this can l_________o w_______________________s and a g__________y more l__________c lifestyle p_____________________d o_______________s and watching TV shows and movies. M____________r , the ingredients in fast food are often e________________s that do not p__________e the v___________s and m__________s necessary to s___________t an a________e lifestyle. A person who eats McDonald’s and KFC m____________s is more likely to l______________y and be u_________________e .

S____________y , fast food is one of the l___________________________s to an individual’s d______t . Healthy foods t_____________e f______________________________s and fast food c________________y of p________________s , c_____________s and a___________e fats, s_________s and c__________________s . Even eating a s____________________________y has been shown in n__________________________________s to i_________________k of d_________________________m d____________s and c___________________e to c__________r and o_________y . Fast food companies have recognized this themselves and now o______r healthy a_______________s such as m____________s to a__________l to an i____________________________________c .

In conclusion, the e__________e for the negative impact of fast foods is n____________________e as it e_______________s a more s___________y lifestyle and is h_____h in h__________l fats and sugars. W____________________e , individuals should r__________t the i____________________________n of fast food.

Listening Practice

Learn more about this topic in the funny video below and practice with these activities :

Reading Practice

Read more about this topic and use these ideas to practice :

https://www.buzzfeed.com/hannahloewentheil/heres-what-your-favorite-fast-food-chains-serve-around-the

Speaking Practice

Practice with the following speaking questions from the real IELTS speaking exam :

• What kinds of foods do you like to eat?
• How different is food in your country today from when you were younger?
• Which foods do you dislike?
• What foods do people in your country buy at the market?

Writing Practice

Practice with the related IELTS essay topic below:

In many countries, traditional foods are being replaced by fast food. This has a negative impact on families, individuals and society.

To what extent do you agree or disagree?

IELTS Essay: Traditional Foods and Fast Food

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Home — Essay Samples — Nursing & Health — Fast Food — The Reasons Why People Consume Fast Food

The Reasons Why People Consume Fast Food

• Categories: Fast Food

About this sample

Words: 386 |

Published: Jul 17, 2018

Words: 386 | Page: 1 | 2 min read

Fast Food Essay: Hook Examples

• Startling Statistic: Did you know that the average American spends over 30 minutes preparing a meal from scratch? In today’s fast-paced world, time is a luxury many can’t afford, leading to a significant rise in the consumption of fast food.
• Anecdotal Opening: Imagine a busy working parent rushing home after a long day at the office, knowing they have hungry mouths to feed. Fast food becomes their savior, offering a quick solution to a pressing problem.
• Provocative Question: Have you ever stopped to ponder why fast food joints always seem to have long lines of customers? Is it merely a matter of taste, or is there something deeper driving this phenomenon?
• Contrarian View: While fast food has often been demonized for its health implications, it’s essential to consider the economic realities that make it a lifeline for many individuals and families struggling to make ends meet.
• Vivid Imagery: Picture this: a bustling city where everyone is constantly on the move, juggling work, family, and countless responsibilities. In this hectic urban landscape, the glowing signs of fast-food restaurants beckon like beacons of relief amidst the chaos.

Works Cited

• American Psychological Association. (2010). Publication manual of the American Psychological Association (6th ed.). American Psychological Association.
• Barrick, M. R., & Mount, M. K. (1991). The big five personality dimensions and job performance: A meta-analysis. Personnel Psychology, 44(1), 1-26.
• Baumeister, R. F., & Vohs, K. D. (2004). Handbook of self-regulation: Research, theory, and applications. Guilford Press.
• Deci, E. L., & Ryan, R. M. (2008). Self-determination theory: A macrotheory of human motivation, development, and health. Canadian Psychology/Psychologie canadienne, 49(3), 182-185.
• Fehr, B., & Russell, J. A. (1991). The concept of love viewed from a prototype perspective. Journal of Personality and Social Psychology, 60(3), 425-438.
• Gagne, M. (2003). The role of autonomy support and autonomy orientation in prosocial behavior engagement. Motivation and Emotion, 27(3), 199-223.
• Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.
• Schraw, G., & Dennison, R. S. (1994). Assessing metacognitive awareness. Contemporary Educational Psychology, 19(4), 460-475.
• Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65-94.
• Wilson, T. D., & Dunn, E. W. (2004). Self-knowledge: Its limits, value, and potential for improvement. Annual Review of Psychology, 55(1), 493-518.

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Eating quickly saves time, but it takes a toll on your health – here’s how

Doctora en Ciencias de la Salud. Directora del Grado en Enfermería. Facultad de Ciencias de la Vida y de la Naturaleza, Universidad Nebrija

Médico de Aparato Digestivo. Directora del Máster en Microbiota Humana. Profesora en el Grado de Enfermería, Universidad Nebrija

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The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.

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Our fast-paced modern lives often rob us of time for basic activities like eating. Many of us grab something quick for breakfast on the way out of the house, or wolf down our lunch so we can gain a sliver more time to be productive at work, or to dedicate to our personal lives.

Beyond more philosophical reflections on our culture of haste, it is worth weighing up the impacts of eating too fast on our health. Have you ever experienced excessive gas? Do you often suffer from difficult, heavy digestion or bloating? How long since you paid attention to how hungry or full you actually feel?

With regard to the first of these problems, there is a condition that involves swallowing excessive amounts of air during and between meals, known as aerophagia . It can cause anything from mild discomfort and a feeling of heaviness and bloating to abdominal pain and distension (a visible increase in abdominal size after eating).

The normal amount of gas in the digestive tract when our stomachs are empty is around 200 ml. If this amount increases significantly, the physiological mechanisms for its expulsion can become very uncomfortable. This amount of air depends on the balance between the intake, production and elimination of gas through belching, flatulence or its consumption by the intestinal microbiota .

Eating quickly is one of the main factors in increasing both air intake and gas production, although chewing gum, smoking and alterations in the gut microbiota may also contribute.

Not chewing enough

When eating in a hurry we have less time to chew, meaning food reaches the stomach almost whole. More stomach acids are therefore needed to digest it properly. As well as requiring a greater metabolic effort, this also causes the uncomfortable feeling of heaviness and indigestion that accompanies rushed meals.

Another effect of not chewing enough – thus not allowing oral enzymes to do their work – is the absorption of food in the small intestine. Despite the stomach’s best efforts, unchewed food may reach the intestine without being sufficiently digested.

Not knowing when to stop

When it comes to sensations of hunger and fullness, the gut-brain axis comes into play – the brain is responsible for sending the signals that govern digestive processes, as well as making us eat or stop eating.

Two hormones regulate how full or hungry we feel – ghrelin triggers feelings of hunger, while leptin makes us feel full. Once we see, smell and start eating food, it takes 20-30 minutes for leptin to become active. This means that, when we eat too quickly, we ingest more than we actually need – leptin does not have enough time to kick in and tell us that we have had enough.

More serious consequences

Eating too quickly can have more severe repercussions for our health. Several studies show a relationship between the speed at which we eat and cardiovascular risk factors , elevated triglyceride levels and increased chances of developing metabolic syndrome (up to 59% higher), or becoming overweight or obese, especially among diabetics .

It is therefore definitely worth slowing down and taking a moment to enjoy a more leisurely breakfast, lunch or dinner. Chew slowly and pay attention to how full you feel. Invest a little time, and and it will pay dividends for your health.

This article was originally published in Spanish

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The #1 Thing to Avoid If You Have High Cholesterol, According to Experts

How swapping out saturated fat for healthier options can help lower your numbers and improve heart health.

Award-winning writer and editor, Shaun Dreisbach was executive editor of EatingWell until its last issue in 2022. In addition to overseeing the editorial content of the magazine, she also handled features on nutrition and health, sustainability, the environment, industry trends and food policy. Shaun has more than 20 years of experience working at and contributing to leading print and digital publications including Glamour, Self, Parents, Real Simple, Working Mother, Dr. Oz The Good Life, Teen Vogue, American Baby, FamilyFun and USA Weekend. She has also authored several nutrition, cooking and weight-loss books for bestselling authors and celebrity nutritionists.

Alyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it.

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An estimated 25 million Americans are living with high cholesterol—making it one of the most common chronic conditions in the U.S. At the same time, two-thirds of us eat too much saturated fat (experts recommend a max of 10% of daily calories) . Spoiler: These stats are not a coincidence. 

“There are genetic factors that can cause high cholesterol, but what has been understood more and more is that high saturated fat intake in general is correlated with elevated cholesterol and triglyceride levels,” says Stephen Juraschek, M.D., Ph.D. , a clinician investigator at Beth Israel Deaconess Medical Center in Boston. There’s also good evidence that lifestyle factors, like dietary changes, can help lower those levels for many people, he adds.

So let’s take a look at what the research says about the link between cholesterol and saturated fat, and the eating tweaks that may help bring your numbers down.

What Is Cholesterol?

Cholesterol might sound like a bad thing, but this fatty substance actually plays an important role in your body. In addition to supporting digestion, cholesterol aids in the production of vitamin D and sex hormones. 

Your liver naturally produces around 80% of your body’s cholesterol. Of course, you can also get cholesterol from food. But research has shown that dietary cholesterol isn’t the same as blood cholesterol—meaning that foods high in this substance don’t directly boost your blood cholesterol levels, says nutritionist Bonnie Taub-Dix, M.A., RDN, CDN . 

Cholesterol may sound like one substance, but there are two main types of cholesterol:

• LDL (low-density lipoprotein) is what’s known as “bad” cholesterol. It has a waxy consistency that can stick to the walls of your arteries. Over time, if you have too much LDL circulating in your blood, it can clog your arteries and up your risk for heart disease, stroke and other diseases, says Juraschek.  
• HDL (high-density lipoprotein) is the “good” type of cholesterol. That’s because it helps eliminate excess cholesterol from your bloodstream—specifically, it ferries it to your liver, which breaks it down and gets rid of it.

If you have been diagnosed with high cholesterol, it typically means that your LDL levels are too high and your HDL levels are low. A cholesterol test will also screen for a type of fat called triglycerides . While triglycerides are not a type of cholesterol, high levels may also adversely impact your arteries and raise your risk for a host of conditions, including heart disease and type 2 diabetes. You get them from the foods you eat—especially when you consume more calories than your body needs. 

The #1 Thing to Avoid If You Have High Cholesterol

We’ve (more than) hinted at it already, but the biggest thing to avoid if you have high cholesterol is eating too much saturated fat. 

The American Heart Association recommends limiting your saturated fat intake to no more than 6% of your total daily calories. That means if you need around 2,000 calories a day, no more than 120 of them should come from saturated fat.

Some top sources of saturated fat include red meat, cheese, butter, baked goods and fried foods. 

Does that mean you need to completely skip the quesadillas and steak frites if you have high cholesterol? No. But as with most things in life, it’s about moderation—focusing on making healthy food choices and enjoying those high-sat-fat foods sparingly. 

Juraschek notes that diet might not be as effective if you’re genetically prone to high cholesterol. (And that’s hard to know unless you have a genetic test.) And in all cases, cholesterol-lowering medication may be recommended in addition to lifestyle changes. However, for many, diet is a great place to start or can complement your current therapy.

What specific moves can you make to lower your cholesterol? Here are four key ones.

How to Eat for Better Cholesterol

1. Add more healthy fats. “Swapping some of the saturated fat in your diet with healthy fats—like those from avocados, almonds, and fish like salmon that contain omega-3-fatty acids—can have a positive impact on your cholesterol levels,” says Taub-Dix. 

For example, research has found that eating less saturated fat may decrease the risk of cardiovascular events by 17%. What’s more, replacing saturated fat with polyunsaturated fat (like the kind found in nuts, seeds and fish) has been linked to a 21% lower risk of cardiovascular events.

The low-saturated-fat Mediterranean diet has also been shown to reduce LDL cholesterol and bump up HDL levels—a big reason for its heart-health benefits. This style of eating, which emphasizes healthy fats like olive oil, as well as fruits, vegetables, nuts and seeds, whole grains and fish, is linked to a 30% lower incidence of heart attacks, strokes and deaths due to cardiovascular disease compared with those eating a low-fat diet. “I like to think about this as the things that people can add to their diet versus the things they should ditch,” says Taub-Dix. “But by increasing your intake of healthy fats, it will naturally crowd out some of the ones that aren’t so good.” 

2. Load up on fiber —specifically, foods rich in soluble fiber, like apples, broccoli, beans, chickpeas and lentils. This specific type of fiber latches onto excess cholesterol in the gut and then eliminates it from your body when you poop. The result, in many cases: lower cholesterol. In fact, research shows that fiber can help decrease your risk of cardiovascular disease.

Taub-Dix adds that for those with a genetic predisposition for high cholesterol, getting enough soluble fiber could be particularly beneficial when it comes to dietary changes. (Aiming for 25 to 30 grams of total fiber each day should deliver the amount of soluble fiber needed.) Bonus: Because fiber boosts satiety, it can help with weight control—and that may also keep cholesterol levels down.

3. Eat more fruits and veggies. “A plant-based diet has been shown to help reduce cholesterol levels,” says Taub-Dix. That doesn’t mean you need to become a vegetarian or vegan. The point is to fill half of your plate with fruits and veggies, a quarter with whole grains (there’s that fiber) and the other quarter with lean protein—whether that means a piece of fish, chicken breast or tofu, or a half-cup of beans or legumes. 

The Bottom Line

Making dietary changes isn't always a substitute for medication to control high blood pressure, but it can help a lot of people. “I’ll give you an example from my own life,” says Taub-Dix. “Many of my family members are on cholesterol-lowering medications—so for me there’s a big genetic predisposition there. High cholesterol and heart disease are basically knocking at my door, but I’m not putting out the welcome mat. I’ve been able to keep my cholesterol in check by eating plenty of whole grains, healthy fats, fish, beans and veggies—and limiting saturated fats, like meat. It’s not about a total diet overhaul, but small changes can really make a difference.”

Centers for Disease Control and Prevention. High Cholesterol Facts .

Bowman SA, Clemens JC. Dietary Data Brief No. 43: Saturated Fat and Food Intakes of Adults. What We Eat in America, NHANES 2017-2018. In: FSRG Dietary Data Briefs. United States Department of Agriculture. 2022.

American Heart Association. Saturated Fat .

Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Adbelhamid AS. Reduction in saturated fat intake for cardiovascular disease . Cochrane Database Syst Rev. 2020; 8. doi: 10.1002/14651858.CD011737.pub2

Estruch R, Ros E, Salas-Salvado J et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts . NEJM . 2018; 378 (25):e34. doi:10.1056/NEJMoa1800389

Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease . Nutrients . 2019;11(5):1155. doi:10.3390/nu11051155

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The unintended consequences of california’s $20 minimum wage for fast-food workers.

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(Robert Gauthier/Los Angeles Times via Getty Images)

California officials are reportedly considering a further increase to the recently implemented $20 minimum wage for fast-food workers. The California Food Council, which was established by Governor Gavin Newsom, is planning to propose an additional 3.5% raise for 2025 at their upcoming meeting in late July, according to Restaurant Business.

California’s minimum-wage law, which went into effect in April 2024, currently requires that fast-food restaurants with 60 or more locations nationwide increase their workers' pay to $20 an hour, which is $4 higher than the state’s minimum wage.

Additionally, it installed the Council, composed of industry representatives and restaurant workers, who are authorized to boost the wage annually by up to 3.5%, based on inflation. The Council also advises on health and safety standards for fast-food workers and combats issues like wage theft.

Although the bump in pay is intended to help improve the standard of living for more than half a million fast-food workers, there may be unintended consequences that could do more harm to these employees, including restaurant closures, job cuts, reduced hours and increased deployment of automation to bring down expenses.

Technologies To Replace Human Workers

There has been an increase in automation and self-service technology. Restaurants are deploying self-order kiosks, kitchen automation software and other labor-saving technologies to reduce reliance on human workers.

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A major Burger King franchisee in California confirmed plans to install kiosks at all locations in response to the $20 wage, Business Insider reported.

"We are installing kiosks in every single restaurant," Harsh Ghai, who owns 180 fast-food restaurants in California, including about 140 Burger King locations and numerous Taco Bell and Popeyes restaurants, told BI in an interview in early April.

Fast-food chains are adopting a range of AI, robotics and automation technologies across their customer-facing and back-end operations in order to reduce labor costs and address staffing shortages, while robotic kitchen assistants and software are automating more behind-the-scenes tasks.

Restaurants like McDonald's, Shake Shack, Panera Bread are deploying self-service kiosks that allow customers to place orders themselves, reducing the need for human cashiers.

The self-ordering systems offer improved precision in order-taking and tend to encourage higher spending from customers.

“Average kiosk sales see 10% higher checks than front counter sales and excellent profit flow-through,” Yum Brands CEO David Gibbs told investors last August.

The additional use of mobile apps for ordering and paying streamlines transactions and further reduces staffing needs. AI and automation are also being applied to back-office processes, like inventory management and scheduling, to increase efficiency.

Making Cuts And Reconsidering Plans

Some restaurants are cutting employee hours, having fewer workers per shift to control labor costs, while others are letting go of staff.

Michaela Mendelsohn, the CEO of Pollo West Corporation, one of the largest franchisees of California restaurant chain El Pollo Loco, who was also appointed to Newsom’s Fast Food Council, confirmed to Good Morning America in April that El Pollo Loco had to cut employee hours by 10% to reduce costs.

Moreover, Pizza Hut announced layoffs of over 1,200 delivery drivers in California due to the wage hike.

Chains, like Vitality Bowls , have streamlined menus by adding more pre-made items and eliminating labor-intensive offerings to reduce ingredient costs and prep work.

Some franchisees have reconsidered plans to open new locations in California due to the wage hike. Existing restaurants may close or pause hiring if they cannot sustain profitability with the increased labor costs.

Rubio's Coastal Grill has shut down 48 of its locations in California due to the high operational costs in the state.

"Making the decision to close a store is never an easy one," the company said in a statement. "The closings were brought about by the rising cost of doing business in California.

Higher Food Prices For Consumers

To offset the higher labor expenses, fast-food restaurants are raising menu prices for customers. According to Ghai, his restaurants usually implement annual price increases of 2% to 3%. However, in the past year, he has been forced to raise prices more significantly, between 8% and 10%.

He explained that most of this price hike is being used to offset the rising costs of food ingredients due to inflation. Ghai pointed out that these increases are not even sufficient to cover the additional labor expenses resulting from the recent minimum wage legislation.

Chipotle implemented a price increase of 6% to 7% on menu items in its approximately 500 California locations to offset the reduced profit margins resulting from the new minimum wage law.

Finding a balance between raising wages to improve the quality of life for workers and ensuring businesses remain profitable is a key challenge. The law's focus on large chains failed to take into account the impact on smaller, independent fast-food restaurants that might struggle to absorb high labor costs.

It's important to note that these are just some of the early observations. As more time passes, we'll have a clearer picture of its full impact on workers, businesses and consumers.

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The Consequences of Fast Food Essay

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Persuasive Against Fast Food

Alarming facts on fast food, effects of fast food, solutions to the fast food problem, supporters of fast food, negative effects of the end of fast foods, positive effects of the end of fast foods, works cited.

Over $100 billion are used each year on fast food consequently over 60 percent of Americans have become obese. You ask, so what? Fast food, as I will show later, is ranked second in the death cause list.

There are those who know the effects of fast food yet choose to ignore it while savoring its taste, yet there are masses of people who are completely unaware of the health dangers they could be bestowing on themselves. Fast food is unhealthy and people should seek different alternatives of obtaining nutrients for their diet.

The most evident effect of fast food is obesity among others and these effects are what will be considered as the basis of discouraging the intake of fast food while encouraging other healthier options.

Over 60% of Americans are either obese or over weight; over $100 billion is spent on fast food in a year; before most children can speak they can recognize McDonald’s; one would have to walk seven hours without stopping to burn calories gained from eating a coke, fry and a big Mac; obesity is known to cause other diseases like- hypertension, stroke, coronary heart disease, asthma, hyperuricaemia among others (Facts 1). Unhealthy eating, with fast food as part of the cause, is the second in ranking when it comes to causes of death (Organic 1).

Control of the intake of fast food needs to be considered with utmost seriousness. The real cause of obesity (considered as a national epidemic) should be addressed and it will incorporate even the distributors of fast food.

This is because; in as much as the consumer or fast food partakers are to be held responsible for their indulgence, the restaurants are partly to blame because of the methods they use in food preparation.

In her article, Burgers on the brain, Martindale states that some research by scientists indicates that these foods could have effects on your brain in such a way that one cannot practice self-control and it could cause addiction (Organic 1).

The following are the summarized effects of indulging in fast foods (Freiboth 1):

• Fast foods increase our appetite by making us eat more than we should. This is because of the high energy density content it has.
• The amount of calories gained from eating at fast food restaurants like McDonald’s, KFC or Burger King, leads to people gaining weight and becoming obese. This is a conclusive research from the Medical Research Council Human Nutrition Center, London School of Hygiene and Tropical Medicine.
• With increased arteries come clogged arteries which increase the rate of getting heart attacks.
• Reduced habits of physical exercises also enhance the diseases and implore people to be lazier.

Are consumers causing all these on themselves? Who is also responsible for intake of fast foods? Marketing of these types of foods by the fast food outlets and different companies have a part to play because of the advertising they are constantly carrying out (Ruskin & Schor 1). Advertising targets all groups from children to adults so all are affected and enticed to purchase the products.

Another part played by these companies is the offers they constantly have, like “value meals” where one is able to enjoy even more food and it costs them much less and they also give provision of all meals including breakfast (Murray 1).

Weintraub suggested that the first place to seek a solution would be from homes especially since people eat less from there. In his article: Parents should be involved in teaching their children healthier eating methods/alternatives and to encourage outdoor activities; fast food outlets in the environs of school should also be banned (Weintraub 1).

Murray lists propositions by Brownell who proposed some policies to enhance the fight against fast food: community environment should be spacious enough to allow outdoor activities like walking or cycling, regulation of advertisements, banning of fast foods in schools, making provision for cheaper healthy food, by reducing the price by about 70%, so as not to contend with cheap fast food. The above solutions have been known to at least reduce the intake of fast food though instant results should not be expected.

There are those even with all the gross effects of fast food will still enlist why fast food is still a viable option. Some advantages of fast food include: the simplicity of the process (no preparation required) hence saving time, they come in a lot of variety, it is fast (the time taken to order and receiving the food is very short) hence its name (Wolverson 1).

While there may be some truth to all this, there are still very many factors that would make one opt for fresh and healthier food: it is eventually costly, since with increased appetite, one is likely to order another round of food and the frequency of eating fast food also makes it expensive in the long run; it is not considered as a balanced diet; quality is also compromised due to the urgency of preparation (Wolverson 1). Fresh and healthy food is the best alternative when it comes to food since one will eventually be saved from medical costs!

There are industries that will definitely feel the impact of reduces intake of fast food. These include the fast food outlets like the McDonald’s and KFC. They are already suffering from the many lawsuits on the basis of not disclosing the health effects of their foods (Organics 1).

With consumers spending over $100 billion a year, this amount is definitely set to go down, having economic effects on the company’s profits and might even see the closure of some outlets. To some extent the medical industry that also benefits from treating diseases associated with poor eating habits will see a decline in their customers.

In the long run, if the current generation children are taught healthier alternatives, the cases of obesity will definitely reduce and nations will be boasting of healthy citizens. The demand for healthier food will also increase which will definitely cause the prices to favor consumers.

Everyone should cultivate the habit and culture of preparing home meals in order to avoid the need of eating out and having fast food. This guarantees food of good quality while enhancing maximum health benefits. Consumption of fruits and vegetables should also be a non-negotiable for everyone, such that it should be included in all meal intakes.

Physical exercise should also be adapted so that laziness is avoided and risks to disease contraction reduced. Fast foods should be discouraged at all costs and if it requires the use of laws to enforce this, so be it because the benefits a person reaps from eating healthily far outweigh the burden brought about by indulging in fast foods.

Facts. Fast Food Facts. Vivavegie. Web.

Freiboth, Glenn. 6 Negative Effects of Eating Fast Food. Ezine Articles, 2011. Web.

Murray, Bridget. Fast-Food Culture Serves Up Super-Size Americans . APA, 2001. Web.

Organic. Fast Food is a Major Public Health Hazard. Organic Consumers. Web.

Ruskin, Gary and Schor, Juliet. Junk Food Nation: Who’s to Blame for Childhood Obesity? Sanjuan, 2005. Web.

Weintraub, Daniel. The Battle Against Fast Food Begins In The Home. Murrieta, 2002. Web.

Wolverson, Natalie. The Pros and Cons of Fast Food. Helium, 2009. Web.

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IvyPanda. (2018, May 29). The Consequences of Fast Food. https://ivypanda.com/essays/fast-food/

"The Consequences of Fast Food." IvyPanda , 29 May 2018, ivypanda.com/essays/fast-food/.

IvyPanda . (2018) 'The Consequences of Fast Food'. 29 May.

IvyPanda . 2018. "The Consequences of Fast Food." May 29, 2018. https://ivypanda.com/essays/fast-food/.

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Bibliography

IvyPanda . "The Consequences of Fast Food." May 29, 2018. https://ivypanda.com/essays/fast-food/.

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How to Reverse Insulin Resistance: 8 Ways to Improve

1. exercise more, 2. lose excess weight, 3. make dietary changes, 4. get plenty of sleep, 5. manage stress, 6. quit smoking, 7. try taking supplements, 8. consider intermittent fasting.

Insulin resistance occurs when your cells become less responsive to insulin, a hormone your pancreas produces in response to elevated blood sugar levels after eating.

When insulin resistance is left unaddressed, your pancreas may struggle to keep up with the increased demand for insulin, which can lead to higher blood sugar levels and, eventually, type 2 diabetes . Fortunately, specific lifestyle changes can help despite the complex mechanisms behind insulin resistance.

This article explores natural, evidence-backed options that can positively affect insulin resistance, even reversing it in some cases.

Me 3645 Studio / Getty Images

Physical activity is an essential piece of overall wellness. It also helps the cells in your muscles become more sensitive to insulin, facilitating better blood glucose (sugar) uptake.

The Physical Activity Guidelines for Americans outlines exercise recommendations for adults to improve their health. For the greatest benefit, set the following weekly targets:

• A total of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity
• Two days of strength training involving all major muscle groups

Examples of aerobic activities include:

• Joining a group fitness class
• Taking your dog for a jog around the neighborhood
• Swimming laps at a rec center pool
• Playing pickleball or basketball with friends

Examples of strength training include:

• Lifting weights
• Using resistance bands
• Performing bodyweight exercises like push-ups, pull-ups, lunges, and squats

Exercising helps your body more efficiently utilize glucose for fuel, reducing your blood sugar levels. Regular exercise increases the number of glucose transporters on the surfaces of your cells and improves your overall metabolic health.

Physical activity supports healthier weight management, which increases insulin sensitivity because carrying excess body fat, particularly around the abdomen, is closely linked to insulin resistance.

Excess body fat, especially around the abdomen, contributes to inflammation and can disrupt insulin's normal function, making your cells less responsive.

Losing extra weight can decrease your body's fat stores, lower inflammation, and improve insulin sensitivity . Better insulin sensitivity allows your cells to more efficiently utilize insulin to absorb glucose from your bloodstream, lowering blood sugar levels.

Achieving and maintaining a healthy weight can also help normalize other metabolic markers, improve overall insulin function, and reduce the risk of type 2 diabetes.

Nutrition is a crucial factor in improving insulin sensitivity and metabolic health. A well-balanced diet helps manage blood sugar spikes and reduces inflammation, both of which contribute to insulin resistance.

The best approach is to emphasize nutrient-dense foods and reduce ultra-processed foods with minimal nutritional value. Take inventory of your current dietary habits and identify areas for improvement.

Some of the most impactful dietary changes you can make to improve insulin function include:

Reduce Ultra-Processed Foods

Limit your intake of refined carbohydrates, like bread and pasta made with white flour, as well as sugary beverages and snack foods. They generally result in dramatic spikes in blood sugar levels and can contribute to unwanted weight gain.

Increase Fiber

Fiber is only found in plant foods. Eat more fruits, vegetables, whole grains, and legumes to improve glycemic control and support digestive health and satiety for weight management.

Prioritize Healthy Fats

Opt for sources of unsaturated fats, such as avocados, nuts, and olive oil. Avoid trans fats and excess saturated fats, which are predominantly found in animal products like bacon, hot dogs, and sausages, as well as certain plant oils like coconut and palm oil. High saturated fat intake is known to reduce insulin sensitivity.

Incorporate Lean Proteins

Lean protein helps promote fullness and prevents overeating and cravings for foods that may contribute to worsened insulin resistance. Choose fish, legumes (such as peas, beans, and lentils), and soy products to help manage hunger and stabilize blood sugar levels.

Sleep is your body's time to repair, rest, and rejuvenate. Ongoing sleep deprivation affects your overall well-being, including aspects of your metabolic health.

Poor or inadequate sleep disrupts normal hormonal balance, including cortisol (the stress hormone) and insulin. These hormonal imbalances can impair your body's ability to regulate blood sugar levels effectively and increase your risk of developing type 2 diabetes.

Experts recommend adults get seven to eight hours of sleep per night. If you're not sleeping well, try incorporating good sleep hygiene practices. For example, set and follow a regular sleep schedule, create a restful sleep environment, and minimize exposure to screens, alcohol, and caffeine before bedtime.

Chronic stress leads to elevated cortisol levels, which can increase blood sugar and decrease insulin sensitivity.

Incorporating stress management techniques can help lower cortisol levels and promote a more balanced hormonal environment, ultimately reducing the risk of type 2 diabetes.

Try some of these stress management tools:

• Deep breathing exercises
• Journaling or art
• Listening to calming music
• Spending time in nature
• Taking a walk
• Talking to trusted friends
• Yoga or stretching

Smoking can increase insulin resistance by promoting inflammation and oxidative stress, which impair insulin signaling and glucose uptake by cells. By quitting smoking, your body can reduce these harmful effects, allowing for improved insulin sensitivity.

When you stop smoking , you also improve your circulation and blood vessel health, allowing for better oxygen and nutrient delivery to your cells.

If you need help quitting smoking, reach out to a healthcare provider or call 1-800-QUIT-NOW.

While it's always best to prioritize getting your nutrition from whole and minimally processed foods in your diet, there are instances when certain supplements may help improve insulin resistance. For example, they may provide nutrients you are lacking that support metabolic health and normal blood sugar regulation.

Before adding supplements to your routine, always speak with a healthcare provider or registered dietitian to ensure they are safe for you.

Potentially helpful supplements for insulin resistance include the following:

Omega-3 Fatty Acids

EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid) can help reduce inflammation and support cell membrane health, facilitating better insulin signaling. They appear to act on the mitochondria, which are the energy powerhouses of your cells.

Find omega-3s in either fish oil or vegan algae-based oil supplements if you don't consume fish in your diet.

This mineral is essential for numerous biochemical reactions, including glucose metabolism. Not getting enough magnesium may worsen insulin resistance. Magnesium is also found in nuts, legumes, dark chocolate, avocados, bananas, and whole grains.

This mineral is thought to support insulin action by improving cellular uptake of glucose. It can also be found in foods like broccoli, turkey, potatoes, green beans, and grape juice. However, research suggests that dietary chromium isn't well-absorbed.

Having enough vitamin D plays a role in insulin function and maintaining healthy blood sugar levels.

Vitamin D is found in fatty fish like salmon, tuna, and mackerel, as well as egg yolks and fortified foods. It's also produced in your skin when exposed to direct sunlight, but many factors determine how much is made, and many people still lack vitamin D. Get your blood levels checked before adding a supplement.

Intermittent fasting is an approach to eating that cycles between periods of eating and fasting (not eating). There are many different ways to do it, but some evidence suggests that it may help improve insulin resistance and be a useful nondrug treatment option for type 2 diabetes.

During periods of fasting , your body switches from using carbohydrates (glucose) for energy to stored fat. Over time, this can reduce overall fat mass and inflammation, which can otherwise promote insulin resistance.

Some research suggests that intermittent fasting also boosts the production of hormones like adiponectin , which benefits blood sugar regulation.

Still, intermittent fasting isn't guaranteed to benefit everyone, and people can have different experiences with it. If you're considering trying it, it can be helpful to meet with a registered dietitian knowledgeable in fasting to develop an approach that works well for you.

Insulin resistance is a common health condition that can increase your risk of developing type 2 diabetes. However, if you're living with insulin resistance, there are many things you can do to help improve and reverse it. Lifestyle changes like achieving a healthy weight, engaging in regular physical activity, improving sleep and nutrition, and practicing stress management can help improve metabolic health and increase insulin sensitivity.

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Ahmed B, Sultana R, Greene MW. Adipose tissue and insulin resistance in obese . Biomed Pharmacother . 2021;137:111315. doi:10.1016/j.biopha.2021.111315

Moradi S, Hojjati Kermani MA, Bagheri R, et al. Ultra-processed food consumption and adult diabetes risk: a systematic review and dose-response meta-analysis . Nutrients . 2021;13(12):4410. doi:10.3390/nu13124410

Gołąbek KD, Regulska-Ilow B. Dietary support in insulin resistance: an overview of current scientific reports . Adv Clin Exp Med . 2019;28(11):1577-1585. doi:10.17219/acem/109976

von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM. A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults . Eur J Nutr . 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6

González-Salazar LE, Pichardo-Ontiveros E, Palacios-González B, et al. Effect of the intake of dietary protein on insulin resistance in subjects with obesity: a randomized controlled clinical trial . Eur J Nutr . 2021;60(5):2435-2447. doi:10.1007/s00394-020-02428-5

Singh T, Ahmed TH, Mohamed N, et al. Does insufficient sleep increase the risk of developing insulin resistance: a systematic review . Cureus . 2022;14(3):e23501. doi:10.7759/cureus.23501

Chaput JP, Dutil C, Featherstone R, et al. Sleep duration and health in adults: an overview of systematic reviews . Appl Physiol Nutr Metab . 2020;45(10 (Suppl. 2)):S218-S231. doi:10.1139/apnm-2020-0034

Yaribeygi H, Maleki M, Butler AE, Jamialahmadi T, Sahebkar A. Molecular mechanisms linking stress and insulin resistance . EXCLI J . 2022;21:317-334. doi:10.17179/excli2021-4382

Sharma K, Akre S, Chakole S, Wanjari MB. Stress-induced diabetes: A review . Cureus. 2022;14(9):e29142. Published 2022 Sep 13. doi:10.7759/cureus.29142

Artese A, Stamford BA, Moffatt RJ. Cigarette smoking: An accessory to the development of insulin resistance . Am J Lifestyle Med . 2017;13(6):602-605. doi:10.1177/1559827617726516

Golbidi S, Edvinsson L, Laher I. Smoking and endothelial dysfunction . Curr Vasc Pharmacol . 2020;18(1):1-11. doi:10.2174/1573403X14666180913120015

Sinha S, Haque M, Lugova H, Kumar S. The effect of omega-3 fatty acids on insulin resistance . Life (Basel). 2023;13(6):1322. Published 2023 Jun 5. doi:10.3390/life13061322

Morais JBS, Severo JS, de Alencar GRR, et al. Effect of magnesium supplementation on insulin resistance in humans: A systematic review . Nutrition. 2017;38:54-60. doi:10.1016/j.nut.2017.01.009

National Institutes of Health Office of Dietary Supplements. Chromium fact sheet for health professionals .

Contreras-Bolívar V, García-Fontana B, García-Fontana C, Muñoz-Torres M. Mechanisms involved in the relationship between vitamin D and insulin resistance: impact on clinical practice . Nutrients . 2021;13(10):3491. doi:10.3390/nu13103491

Albosta M, Bakke J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians . Clin Diabetes Endocrinol . 2021;7(1):3. doi:10.1186/s40842-020-00116-1

Kim BH, Joo Y, Kim MS, Choe HK, Tong Q, Kwon O. Effects of intermittent fasting on the circulating levels and circadian rhythms of hormones . Endocrinol Metab (Seoul) . 2021;36(4):745-756. doi:10.3803/EnM.2021.405

By Lauren Panoff, MPH, RD Panoff is a registered dietician, writer, and speaker with over a decade of experience specializing in the health benefits of a plant-based lifestyle.

Nutrition and Kidney Disease, Stages 1-5 (Not on Dialysis)

Last Updated: March 18, 2024

Medically reviewed by NKF Patient Education Team

Table of Contents

Importance of good nutrition for people with chronic kidney disease, the basics of good nutrition, changes to my diet, registered dietitians and kidney disease, nutrients to manage in chronic kidney disease, vitamins and minerals, questions for your healthcare team.

Making healthy food choices is important to us all, and especially if you have chronic kidney disease (CKD). Good nutrition helps:

• Slow down the progression of kidney disease
• Provide energy to do your daily tasks
• Prevent infection
• Maintain muscle mass and strength
• Maintain a healthy weight

A well-balanced diet gives you the right amounts of protein, calories, vitamins, and minerals each day. Eating a healthy diet, staying physically active, and taking all your medicines as prescribed are all important parts to keeping you healthy and feeling well.

There is not only one correct eating plan for everyone with kidney disease. What you can or cannot eat may change over time, depending on your kidney function and other factors.

Your kidneys help keep the right balance of nutrients and minerals in your body. But if you have kidney disease, your kidneys may not do this job very well. You may need to make some changes to your diet.

There is not only one correct eating plan for everyone with kidney disease. What you can or cannot eat may change over time, depending on your kidney function and other factors. If you are following a certain eating plan for diabetes or heart disease, you will continue to do so. What is good for your diabetes and heart is good for your kidney. A kidney dietitian will help you combine these eating plans.

Ask your doctor about meeting with a Registered Dietitian with special training in kidney disease.

A dietitian can:

• Teach you to make the best food choices based on your lifestyle and lab tests
• Help to make changes in your diet to help you better control diabetes and high blood pressure
• Help you to keep your kidney disease from getting worse

Meeting with a dietitian is a service covered by Medicare and may also be covered by other types of insurance. You may need to call your insurance provider to see if your plan covers meeting with a dietitian.

Are you looking for nutrition guidance? Contact a CKD dietitian in your area. CKD Kidney Dietitian Directory

People with CKD may need to control the amount or type of one or more nutrients:

Eating the right amount or type of one or more of these nutrients may help control the buildup of waste and fluid in your blood. This means your kidneys do not have to work as hard to remove the extra waste and fluid. If your kidney disease gets worse, you may need to limit other nutrients as well. Your dietitian or healthcare provider will tell you if you need to do this based on your blood test results.

Sodium and your CKD Diet: How to Spice Up Your Cooking

Healthy kidneys control how much sodium is in your body. If your kidneys do not work well, too much sodium can cause fluid buildup, swelling, higher blood pressure, and strain on your heart. Your dietitian or healthcare provider can tell you the right amount of sodium you should have each day.

Potassium is important for muscle function, including the heart muscle. Too much or too little potassium in the blood can be very dangerous. The amount of potassium you need is based on how well your kidneys are working and your medications. Your dietitian or healthcare provider can tell you about foods with potassium and the right amount for you to eat each day.

Potassium from animal foods is absorbed at a higher rate than potassium from plants. Elevated blood sugars can also increase potassium levels. Some high-potassium foods include milk, meat, bananas, oranges and orange juice, cantaloupe, dried fruits, winter squash and salt substitutes.

Phosphorus and Your Diet

As kidney function gets lower, extra phosphorus can start building up in the blood. High phosphorus levels can cause bones to get weaker. Your dietitian or healthcare provider can tell you if you need to limit goods that are high in phosphorus.

High phosphorus foods include dairy products, organ meats, colas, deli meats, and processed foods with phosphate additives. 

Avoid processed foods that have additives with PHOS like disodium PHOSphate. You can find these additives in the ingredients list on food labels.

Foods that are good sources of calcium are often high in phosphorus. Your dietitian or healthcare provider will tell you if you need to limit calcium. Before taking any over-the-counter vitamin D or calcium supplements, talk to your healthcare provider.

Your body needs protein to help build muscle, repair tissue, and fight infection. Plant-based protein like beans and nuts are easier on the kidneys than animal proteins like meat and dairy products.  This is because plant proteins produce less acid in the body than meat proteins. More acid in body can damage the kidneys.

Having very large amounts of protein, especially in the form of unnecessary supplements, can be stressful on the kidneys. But if protein intake is too low, you can lose muscle mass, become weak, and increase the body’s acid load, so it is important to eat the right amount each day. The amount of protein you need is based on:

• Your weight
• Your age – growing children and adolescents, and older people, need more protein
• The amount of protein in your urine, and depending on your type of kidney disease
• Your dietitian or healthcare provider can tell you how much protein you should eat.

The Dos and Don'ts of Fluid Management in Chronic Kidney Disease

Most people in the early stages of kidney disease do not need to limit how much fluid they drink. If you do not know your stage of kidney disease, ask your healthcare provider. If your kidney disease worsens, your dietitian or healthcare provider can let you know if you need to limit fluids and how much to drink each day.  Fluids may need to be limited based on how much urine you make each day, and if fluid build-up in your body is causing swelling or stress on your heart or lungs.

Fluids include any food that is liquid at room temperature such as beverages, soups, gelatin, frozen desserts, and ice.

Every person is different in terms of the calories they need each day. Calories are like fuel. If you don’t eat enough, your body will take protein from the muscles for energy. It’s important to make sure you get the right number of calories. If you don’t, you may get weak and damage your kidneys. Eating the right number of calories will:

• Help you stay at a healthy weight
• Give you the energy to do your daily tasks
• Help your body use the protein in food to build muscle and tissues

Too many calories can cause extra weight gain, which can burden the kidneys. If you are overweight, some weight loss may be helpful. If weight loss is desired or you have diabetes, you should meet with a dietitian to set up a plan based on your kidney blood tests, current food choices, and daily activities.

Vitamins and Minerals in Chronic Kidney Disease

Most people get enough vitamins and minerals to stay healthy by eating a variety of foods each day. But kidney patients may need to limit some of these foods. If so, you may need to take special vitamin or mineral supplements, but only if a dietitian or healthcare provider tells you to. Some vitamins or mineral supplements may be harmful to people with kidney disease. You should check with your healthcare provider before taking any medications you can buy without a prescription. Some supplements may be harmful to people with kidney disease. Over the counter vitamin and mineral supplements may contain too much phosphorous and potassium. You should also avoid taking herbal supplements.

• What type of diet is best for my individual needs?
• Can you refer me to a registered dietitian nutritionist (RDN) who is an expert in kidney disease?
• If I need a vitamin and mineral supplement, can you prescribe one that is covered by Medicare or Medicaid?
• Can you check my blood to see if my acid level is too high?  If it’s too high, how can I change my diet to help lower the acid?
• Where can I find financial and other support in getting healthy foods and meals for people with CKD?
• Am I getting enough protein in my diet to maintain my muscle mass?
• Nutrition and Chronic Kidney Disease (Stages 1-5, Not on Dialysis): Getting the most out of the foods you eat
• Food Is Medicine Coalition List of Medically Tailored Meals Agencies (free meals for people with CKD)
• Treatment and Support
• Your Guide to Create a Balanced Kidney-Friendly Meal

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