Are we eating more “junk food” these days?
What is junk food? The term has been popular since the early 1970s, but do we really know what foods are considered “junk foods” and why we are told to avoid them?
In a recent study, researchers looked at trends in “junk food” consumption in the U.S. using national survey data. They defined junk foods using the categories used for taxing junk foods, which included savory snacks, crackers, snack/meal bars, sweet bakery, candy, and desserts. These researchers found from 2001-2018, kids’ intake of calories from junk food stayed the same, while adult intake went down slightly. In general, they discovered that people ate a little less calories from junk foods with sugar, and a few more calories from crackers and snack bars.
We do not know from this survey why people made these food choices, but it is possible that recent promotion of the importance of reducing added sugar intakes have caused people to shift away from snack foods with more sugars to other snack foods they perceive to be healthier.
Snack bars (breakfast bars, granola bars, protein, or energy bars, etc.) are considered healthy by most individuals. However, it is important to check the ingredient list and nutrition facts panel to see what they contain. They may be high in sodium, sugar, and saturated fats. They also can be fortified, or have nutrients added, to give them a “health halo”.
The U.S. Dietary Guidelines as well as many nutritionists and dieticians do not care to use the term “junk foods” and prefer to talk about foods that have many nutrients compared to their calories or “nutrient dense foods”, and about foods that are not extensively processed. When it comes to nutrient dense snack foods, think about whole foods that are less processed, like fruits, raw veggies, whole grain bagels, yogurts, and nuts. These foods tend to be high in nutrients and lower in added sugars, which provide calories without added nutrients. They also tend to be lower in sodium, which we typically consume in greater amounts than we should. These foods may also be higher in fiber, and most children and adults do not get enough fiber.
And why do we care? Consumption of many of these less nutrient-dense foods in place of whole foods is a dietary pattern that has been linked as a major contributor to obesity and other chronic conditions, including type II diabetes, cardiovascular diseases, and cancers. To eat healthier, we need to eat more whole foods and fewer processed foods, as well as pay attention to the nutrition facts panel and ingredient list on packages when choosing food, both for ourselves or for anyone else for whom we provide food.