Once you make your bed, this is how you sleep – in the light of the latest scientific research, however, this popular proverb should be slightly modified. It turns out that the amount and quality of sleep can significantly affect our dietary choices during the day – the less we sleep, the worse we eat. Sleep less than 7 hours a night.
Sleeping less than 7 hours a night can make us eat fast food and unhealthy snacks more often during the day to quickly replenish the level of missing energy – this was the conclusion of scientists .
The less you sleep, the worse you eat?
The longer you stay awake, the more often your overtired organism sends you a signal to replenish the energy necessary to stay awake as soon as possible. Even if you don’t overeat at night, you will still crave unhealthy, high-calorie snacks that can fill you up quickly during the day.
Researchers, using detailed surveys analyzing the type of food consumed as well as the quality and length of sleep during the day, were able to confirm that people who sleep less than the recommended 7 hours a day most often eat carbohydrate-rich foods with high fat and sugar content.
Are you awake during the night? You will eat junk food more often
It turned out that as much as 95 percent. people who sleep for less than 7 hours at least once a day eat an unhealthy snack, and 50 percent. calories consumed in their case come from fast food, french fries, pretzels, cookies, sweetened carbonated drinks or popular energy drinks, i.e. energy drinks.
Compared to those who slept more than 7 hours a night, those who slept for fewer hours were more likely to eat high-calorie, lower-nutrient foods.
Exhausted by lack of sleep, the body will prompt us to quickly replenish the lack of energy, so the desire for “junk food” will not pass us by even during the day. So if we want to eat more rationally and live healthier, it is worth starting with getting a good night’s sleep – the more rested we are, the less often we will have appetite for fast food and other high-calorie products.
How does “junk food” harm? 10 little-known side effects
Eating fast food can damage … your skin
Do you eat junk food full of sugar and fat? Do not be surprised that your skin can quickly develop unsightly pimples, acne and other imperfections – even if you are not a pimple teen and your youthful dermatological problems are long over.
The excess of highly processed products does not have a good effect on our figure or our appearance. The more fast food, the worse the condition of our skin, which, under the influence of unhealthy ingredients, ages faster and regenerates slower.
Research proves that there is a direct link between the excess of fast food (more than 3 times a week) and the increase in acne – it turns out that residents of countries where there are not too many popular fast food chains food, less likely to suffer from skin blemishes caused by an unhealthy diet.
Fast food has a bad effect on the psyche
The moment of pleasure we have after quickly satisfying our hunger with fast food products is only apparent. Especially for women who have problems with maintaining a healthy body weight.
Rich in unhealthy fats and sugars, highly processed foods are pro-inflammatory and may increase the risk of depression, especially in obese women, according to a study published in The International Journal of Environmental Research and Public Health.
Overeating fast food can negatively affect our mood in the long run. The very awareness that we are harming ourselves by reaching for unhealthy food causes that we subconsciously have even greater remorse and lower our self-esteem.
Junk food dramatically raises insulin levels
Reaching for chips, fries or burgers also directly affects the way our entire body functions. Quickly satisfying hunger is not as beneficial as we generally think – especially if we carefully look at how the ingredients in fast food are absorbed into our bloodstream.
Research shows that compared to other foods, junk food raises insulin levels much faster, which increases the risk of type 2 diabetes and other chronic diseases. If you want to satisfy your hunger quickly, it is definitely better to choose a diet rich in fiber.
Junk food has less protein and more sodium than is served
What is the most common argument of declared carnivores who cannot imagine their lives without a juicy hamburger? Many people argue that they reach for fast food mainly to provide themselves with the necessary amount of protein. It turns out, however, that its content in “junk food” is not what is commonly believed.
Research conducted by scientists from Canada has shown that compared to home-made hamburgers made at home, the protein content of the same sandwiches sold in popular fast food chains is as much as 25 percent. lower. There is definitely more salt and … soy in processed meat.
According to scientists, in some meat fast foods, soy may constitute as much as 50 percent. content. The popular chicken nuggets also contain much less meat than is served.
Fast food damages the heart and raises cholesterol
Even if you eat junk food just once a week, that’s a whopping 20 percent. you increase the risk of dying from coronary heart disease compared with people who do not eat these foods at all.
And if you eat fast food 2-3 times a week, you can be up to 50 percent. more likely that doctors will not be able to save you in case of problems with the circulatory system.
Consuming highly processed food every day by as much as 27 percent. you also increase the risk of type 2 diabetes.
You should also be aware that a 100-gram hamburger contains around 33 grams of cholesterol.
Even ketchup contains sugar or glucose-fructose syrup
Obesity, diabetes, hypertension, heart disease – these are just some of the consequences of consuming excessive amounts of glucose-fructose syrup commonly used in many foods. It is also added to many popular sauces.
It is worth realizing that 100 g of the average ketchup is about 111.6 kcal and as much as 22 g of sugar.
French fries and crisps may contain carcinogenic acrylamide
The most carcinogenic acrylamide is in French fries and crisps, warns the American Cancer Society. This heat-treated component can be toxic and adversely affects the functioning of the heart muscle, increasing the risk of atherosclerosis and coronary artery disease. It can also lead to neurological disorders and promote the development of cancer cells.
Trans fats have a bad effect on the respiratory and reproductive systems – the more fast food, the worse fertility?
The excess of harmful fats in highly processed products not only promotes weight gain and makes it more difficult for us to maintain a healthy body weight. It is also bad for the functioning of our reproductive system.
Research conducted in the United States has shown that compared to the rest of the population, frequent eaters in fast food chains have as much as 40 percent. higher levels of harmful phthalates that can lead to fertility problems.
Foods rich in trans fats also have a negative effect on the respiratory system and may increase the risk of diseases that make breathing difficult (including bronchial asthma).
Even the packets of high-calorie snacks can be toxic
In addition to excessive amounts of fat and sugar in fast food, not only phthalates can be harmful. The ingredients present in the packaging of this type of food have an equally bad effect on us.
The US Food and Drug Administration (FDA) has confirmed that they may contain PFAS compounds, which are synthetic chemicals used by manufacturers to prevent the fat in “junk food” from leaking out of the packaging. In excess, they can cause cancer, increase the level of “bad” cholesterol, lead to disturbances in the functioning of the thyroid gland, infertility, obesity, and additionally, they can accumulate in the kidneys and liver, leading to damage to this organ.
On the other hand, studies indicate that during the preparation of corn kernels in popular microwave ovens, perfluorooctanoic acid (PFOA) is formed, which is carcinogenic and toxic to the liver, and has a negative effect on thyroid hormones. The traditional way of making popcorn, however, does not show such properties.