When things have to be done quickly, we often resort to processed products and fast food. These industrially processed foods are unhealthy and cannot cover the balanced nutrient requirements you need.
Too much fat, salt, and sugar
Furthermore, they often provide too many fats, too much salt or sugar, and so-called "empty calories." This means: they are rich in calories but poor in nutrients. You feel stuffed on one hand, but on the other, you will be hungry again soon. In addition, you should use sugar and salt sparingly, especially according to rule six of the ten dietary guidelines of the DGE (German Nutrition Society). You should also avoid the hidden fats in industrially manufactured products such as sausage, pastries, pizza, fries, burgers, and other fast food.
In general, we consume too many saturated fatty acids in Germany. They are mostly found in animal fat, but also in coconut oil. Instead, you should rely on high-quality unsaturated fatty acids as recommended by the DGE. You can find these in plant-based oils such as linseed or olive oil, as well as in fatty sea fish.Trans fats in fast food
Trans fats are particularly harmful to your health. And these are precisely what occur frequently in fast food like chips and french fries. The World Health Organization (WHO) even wants to ban trans fats in food because they play a role in the development of cardiovascular diseases. This is caused by specific lipoproteins that, through the regular consumption of trans fats, lead to deposits in the vessel walls. Trans fats are originally unsaturated fatty acids that are industrially hardened. In this process, liquid vegetable oil becomes spreadable fat. Trans fat is also automatically created in deep fryers when oil is heated strongly several times or over a long period.Tip: When frying, pay attention to the right oils and fats. This is because high heat creates health-hazardous fatty acid compounds. So, it is better to add high-quality cold-pressed olive oil to the meal after baking or frying. For frying in a pan, you can use ghee, for example. This is clarified butter and is highly valued in Ayurveda.
Sick from fast food
Scientists assume that a balanced diet and a healthy lifestyle with regular intake of vital substances strengthen our health and well-being. Or put another way: a large proportion of illnesses are co-caused by an incorrect diet. It is estimated that 80% of all diseases are also attributable to an unhealthy diet. This means you can specifically prevent known lifestyle diseases such as obesity, diabetes, gout, cancer, and cardiovascular diseases (such as arteriosclerosis and high blood pressure) through a healthy lifestyle and a balanced diet.
Forsa survey: Healthy eating in everyday life is deficient
90 percent of the population in Germany knows what a healthy diet is. Yet, almost one in three people does not manage to actively implement this knowledge in everyday life. These are the results of a 2017 Forsa survey conducted on behalf of the Federal Ministry of Food and Agriculture (BMEL) and the Federal Centre for Nutrition (BZfE). A reason for this is likely that fast food with sugar, fat, and animal protein promises a quick kick—and is addictive. When cravings strike, many prefer reaching for a currywurst rather than treating themselves to a high-quality meal with plenty of vital substances. In doing so, fast food, with its "empty calories" and high sugar content, ensures your insulin level is on a rollercoaster and you suffer from cravings more frequently.
Are dietary supplements useful?
Those who do not eat a balanced diet can close potential nutritional gaps with dietary supplements. And even if industrially manufactured foods are not on your meal plan, valuable vital substances are also lost in fresh food due to long transport routes, storage, and heating. In phases of mental and physical exertion, it is sensible to give yourself additional support.
Sensible addition – not a replacement
To ensure you still consume enough vital substances, dietary supplements are a sensible addition to your daily diet. However, they are under no circumstances a replacement for a healthy and balanced diet and always serve only as a supplement to a healthy diet. You should therefore under no circumstances consume fast food daily and supplement the missing vital substances with preparations.
Tip: If you know you won't have time to cook the next day, then cook in advance the evening before. For hunger in between meals, it is better to fall back on fruit and nuts than on industrial cookies.
• Doc Fleck (Dr. Anne Fleck) talks in an expert interview on the podcast about how easy it is to eat healthily.
