What do a sizzling steak, a salty potato chip and chewy cookies fresh from the oven all have in common? They each trigger a strong dietary impulse, or craving, for food laden with excess sodium, added sugars and saturated fats. But why do these foods get such a bad rap, and is there a way to still include them in a healthy diet?
Fat, Salt and Sugar Equal Flavor
Physical responses to foods high in salt, sugar and saturated fats lead us to make unhealthy choices. Feeling stressed? Our brains tell us to “treat” ourselves to that pastry or cheeseburger. A busy lifestyle keeps us eating on the run — hello, fast food — or dining out with friends, where the pasta looks way better than the salad. We shop for prepared or processed food out of habit or convenience.
Lurking in the shadows of each of these choices is your body’s chemical reaction that says, “It felt great last time I ate that. Let’s eat it again.”
However, studies show that diets high in saturated fats (such as cheese and red meats) trigger the same parts of your brain as cocaine, creating an addictive scenario. Additives in fast food, such as monosodium glutamate (MSG) or sodium, suppress the hormone that tells your body that you’re full. And a snack or dessert high in sugar releases dopamine, the hormone and chemical neurotransmitter that sends pleasure signals to your brain. In small doses, sugar, salt and saturated fats aren’t harmful. The problem lies in repetition and volume.
“Bad” Foods Trigger Health Problems
Along with obesity, the three most common health issues that accompany a diet high in saturated fats, sodium and sugar are:
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High cholesterol - Cholesterol is a fat naturally found in body tissue. It’s essential in building cells and making vitamin D. But when eating too much saturated fat, such as meat, eggs and cheese, cholesterol levels rise, which can cause arterial plaque buildup that leads to heart disease or stroke.
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High blood pressure – This is the result of high levels of sodium in your diet, whether hidden in processed and frozen foods or added during cooking. Excess salt intake can lead to health issues such as kidney disease, heart attack or vascular dementia.
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Diabetes - A chronic disease defined by having abnormally high blood sugar, or glucose, levels. Normally, your pancreas receives a signal to make insulin, which then works to help turn glucose into fuel. But issues such as obesity and high blood pressure can combine with genetics and a sedentary lifestyle to cause insulin resistance. This reduces the body’s natural response, creating a diabetic condition. Diabetes (and prediabetes) have direct links to kidney and heart disease, eye and gum disease, foot problems, sleep apnea and even cancer.
Change Your Diet Without Feeling Deprived
It’s fine to enjoy an occasional doughnut or steak, but when unhealthy diet decisions outweigh good ones, you’re setting yourself up for potential health problems down the road. To help you stay on track while still occasionally indulging in your favorite foods, consider a few simple shifts:
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Change your shopping habits. Fill your list primarily with fresh fruits and vegetables, lean meats and fish, and whole grains. A rule of thumb is to shop the perimeter of the grocery store, avoiding prepackaged or processed foods. When in doubt, always choose the option with the least number of ingredients.
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Find moderation and balance. Reduce portion sizes and rebalance your meal plate, prioritizing fiber-rich vegetables and lean proteins that keep you feeling satisfied. Choose carbohydrates with low glycemic index (GI) ratings to keep blood sugar from spiking. Eating more slowly not only helps with digestion, but you’ll feel full faster and eat less overall.
With these easy steps, plus a regular exercise or fitness routine, you’ll keep your body healthy, process your food properly and still be able to enjoy a guilt-free slice of birthday cake.
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FAQs
Additives in fast food, such as monosodium glutamate (MSG) or sodium, suppress the hormone that tells your body that you're full. And a snack or dessert high in sugar releases dopamine, the hormone and chemical neurotransmitter that sends pleasure signals to your brain.
What to eat when everything tastes bad? ›
o Try soft, smooth, creamy or blended foods that require less chewing as they may be better tolerated. o Try different tasting foods such as sour, salty, sweet or bitter choices. Eating a tart food such as a lemon/lime or orange (or their juices) before a meal may help improve the flavour of meals.
Why does food taste good anymore? ›
Your taste could be affected if you have: An infection in your nose, throat, or sinuses. A head injury, which might affect the nerves related to taste and smell. A polyp or a growth that blocks your nasal passage.
Why is healthy food so unsatisfying? ›
Healthy foods are lacking all the fat, sugar, and salt that make food taste good. But healthy food can be tasty if you learn how to prepare it! Preparing healthy meals does not have to take a lot of time or effort.
What is hedonic eating? ›
The term 'hedonic hunger' refers to one's preoccupation with and desire to consume foods for the purposes of pleasure and in the absence of physical hunger.
Why do I love junk food so much? ›
Our bodies respond to foods that hit the bliss point by triggering reward pathways in our brain and encouraging dopamine signalling. Our brain remembers what foods make us feel good and triggers a craving for these foods when we feel bad.
How to eat when nothing tastes good? ›
Select foods with a variety of colors, temperatures and textures. Drink liquids often or use gum, mints or hard candies to remove a bad taste in your mouth. Try using plastic utensils if you have a bitter or metallic taste in your mouth when eating.
What is the brat diet? ›
What is the BRAT diet? “The BRAT diet acronym stands for bananas, rice, applesauce and toast,” says Lena Beal, M.S., RD, LD, a Piedmont therapeutic dietitian. “Historically, it was used in pediatrics when kids got sick and couldn't tolerate anything.
How to improve taste buds naturally? ›
5 steps to reset your taste buds
- Get in the kitchen. ...
- Avoid wheat, dairy and refined sugars. ...
- Try to reduce, or ideally eliminate, alcohol and caffeine. ...
- Try to eat between 5-10 portions of different coloured fruit and vegetables a day. ...
- Make time for breakfast.
Loss of appetite can have many factors, from mental health conditions to medical issues. Loss of appetite can also happen as a result of a virus or infection, like the common cold; pregnancy, in which people often experience food aversions; and aging, as some people find their appetite decreases with age.
Summary. Dysgeusia is a type of taste disorder that causes food to taste different than it should. It is often caused by a temporary condition such as a cold, allergies, or pregnancy. However, it is sometimes caused by something long-term such as dementia or Parkinson's disease.
What vitamin deficiency causes dysgeusia? ›
Deficiencies: Those who are deficient in certain vitamins and minerals, such as zinc of vitamin B, are at an increased risk of developing dysgeusia. Inflammation: Conditions in which the tongue has become inflamed can alter your taste receptors, thus giving you an unusual taste when you are eating.
What foods are junk food? ›
What is junk food?
- cakes and biscuits.
- fast foods (such as hot chips, burgers and pizzas)
- chocolate and sweets.
- processed meat (such as bacon)
- snacks (such as chips)
- sugary drinks (such as sports, energy and soft drinks)
- alcoholic drinks.
If you eat lots of processed meat, fried food, refined cereals, candy, pastries, and high-fat dairy products, you're more likely to be anxious and depressed. A diet full of whole fiber-rich grains, fruits, vegetables, and fish can help keep you on a more even keel.
Why is junk food so irresistible? ›
The 'bliss point' works by releasing dopamine into the brain. Dopamine is a 'happy chemical' which our brain can releases with sex, social media, shopping and nice food! When you eat highly processed junk food, it releases dopamine in your brain, making it more and more irresistible.
Why is junk food so addictive? ›
Why is junk food so addictive? Because its high quantities of sugar, salt and fat tap right into the pleasure and reward systems in our brains. The dopamine that's released when you bite into a chocolatey snack gives you a rush that you want to repeat over and over again.
Why does sugar taste so good in evolution? ›
Widespread occurrence of sugars in plants is paralleled by widespread preference for sugar solutions in mammals. These observations suggest that preference for sugars evolved because they are common in plants and easy to detect rather than because of any special nutritional merits they offer.
Why does saturated fat taste good? ›
We hypothesize that long-chain fatty acids are recognized on the tongue, and then neuropeptides and neurotransmitters such as beta-endorphin and dopamine are released in the brain. We suggest that this knowledge is one of the mechanisms of the palatability of dietary fat.
