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Fast
Foods in Balance
The
20th Century has witnessed a shift from food deficiency
to food abundance. By early 20th century, the growth
of food industry ensured a great increase in the amount and
kinds of food available in developed countries. This increased
the popularity of easy to prepare snacks at the expense of regular
meals. The growing popularity of fast food restaurants began
to make distinct modifications to traditional foods. Notwithstanding
higher costs, consumption of fast foods has continued to rise,
especially amongst upper-middle class and among teenagers. This trend has drastically altered the fundamental
attitude of people towards food and led to deleterious consequences
on health. Whereas previously,
men ate three meals to satisfy their appetite, many people have
now started grazing on impulse. With the modification in the
eating pattern, there has been change in the nutritional composition
of meals rendering imbalance in the nutrient intake. An
increasing number of Indians don’t have the faintest idea about
what and how they should or rather shouldn’t be eating.
Alarmingly people tend to overlook minor disorders such
as heartburn, headache, fatigue, forgetfulness, and constipation,
that bad eating does instigate. Diametrically opposite views are expressed from time to time regarding nutritional value of fast foods. There are people, consumer groups, and nutritionists, who would like us to believe that fast foods are merely junk foods. But there are others who contend that occasional intake of fast foods is not deleterious for health.
To
form an independent opinion, it is worthwhile to examine fast
foods in the framework of the basic tenets of nutrition.
Increased
Calorie Intake: High consumption of refined foods
and larger portion sizes available, there is an increased calorie
intake. It was reported
by CSPI (Centre for Science in the Public Interest) that Just
two slices of Pizza Hut’s stuffed Crust Pepperoni Lover’s Pizza
delivers more than 800 calories and about a day’s worth of saturated
fat and sodium. And a single Mac Burger and large shake accounts
for approximately 1600 calories and 63 gms of fat, more than
half of even the most active person’s recommended intake for
the day. Increased
fat intake: Fast foods contribute significantly to
high fat diet. Most of the fast foods are not only energy dense
but they are very rich in fat too. Saturated fats should not account for more
than 10 percent of total energy provided by food. Fast foods containing beef, goat, lamb, pork,
ham, bacon, and sausage are rich in saturated fats. Even vegetarian fast foods like pizza have
plenty of saturated fat rich processed cheese.
Therefore, frequent intake of fast foods increases saturated
fat intake beyond permissible limits.
The
vegetable shortenings prepared from partially hydrogenated vegetable
oils, contain considerable amount of saturated fat. Moreover, hydrogented fats also contain trans-fatty
acids. Trans-fatty
acids are equally deleterious, or may be more deleterious than
saturated fats. Therefore, no real improvement in quality of
oil has occurred, despite a cosmetic change. Another limitation
is that most of the fast food joints heat the oil repeatedly,
thereby making several undesirable changes in chemical composition
of oil. Surveys reveal that the consumption of fat has gone up by 30%.
Decreased
Fiber Intake: The chief source of cereal in fast
foods is maida, which is a refined cereal and is deficient in
dietary fiber and many other essential nutrients. Studies from
National Institute of Nutrition reveal that the consumption
of fiber in Indian Diet has decreased by about 50% in the last
50 years. Increased
Sodium Intake: Most of the dietary sodium comes from
table salt (sodium chloride).
Added salt is only one of the sources of sodium in fast
foods. Many ingredients of fast foods also have a
high salt content. Processed
cheese for example, contains more than 400 mg. of sodium per
ounce, whereas the same amount of natural Cheddar cheese contains
less than 200 mg. of sodium. The salt content of some fast foods
is so high that a single meal may fulfil the daily requirement.
Others sources of sodium in fast foods besides salt, are baking
soda (sodium bicarbonate) and monosodium glutamate (MSG). Increased
Sugar Intake: Dietary guidelines caution people against
excess of refined sugar. Excess
of dietary sugar may cause undesirable weight gain, tooth decay,
and also contribute to nutrient deficiency by supplying energy
without providing nutrients (empty calories).
Many fast foods are loaded with sugar.
Prime examples are milk shakes, sundaes, pastries, colas,
and ketchup. Besides these obvious sources, sugar is also
added to many other fast foods to enhance their taste or appearance. The French-Fries for instance, have a sugar
coating that browns when it hits the hot grease. Decreased
Micronutrient intake: Even though fast foods are
energy dense i.e they are high calorie due to high fat and carbohydrate
content. However, they are deficient in micronutrients, vitamins,
minerals and antioxidants typically compromised nutrients include
B vitamins, folic acid, vitamin C and iron and many more.
Increased
Intake of unwanted components: All fast foods contain a wide variety of chemical
additives. Food additives
include preservatives (including antimicrobial agents and antioxidants),
artificial colours, artificial flavours, flavour enhancers and
nutrient additives. These can cause reactions ranging from mild
allergies to serious diseases including cancer.
If
snacking on fast foods is rapidly becoming a significant component
of urban diet. , rather than ruling them out for especially
growing children and adolescents, we need to redesign fast foods
that contribute to nutritional well being.
Occasional fast foods with relatively low fat content,
and healthy ingredients can always find a place in a healthful
diet. This means that it may be okay to eat an occasional cheese
burger or specialty sandwich without damage to health; better
still go for the whole wheat burger or multi grain sandwich
with lean meat or low
fat cheese and load up on veggies and grains. |
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