Healthy living despite fast food? It's the quantity that counts!
When hunger strikes on the go, what counts most is fast and cheap. Only later do we ask ourselves what exactly has ended up in our stomach. How many vitamins are still in there, which ingredients can harm us in the long term? For nutritionists, it is clear that too much fast food is unhealthy. It makes us fat, sluggish and increases the risk of death. The fatal mixture of saturated fats, sugar and white flour throws insulin levels out of balance and leads to cravings for more. A vicious circle and anything but "healthy living".
Studies show: Fat and calories change the immune system
Researchers at the University of Bonn have investigated the effect of fast food on the immune system. They found that the body reacts to a high-fat, high-calorie diet as if it were a bacterial infection and that inflammation levels increase dramatically. Particularly problematic: the immune system is weakened in the short and long term. The link between fast food consumption and an increased risk of diabetes, cancer and cardiovascular disease has also long been proven.
Caution: unhealthy food can damage the brain
According to a study by the University of Zurich, the combination of fat, carbohydrates and intense flavors can even damage the brain. Mice had cognitive deficits after just four weeks in the experiment. Other studies have shown that fast food in combination with sugary soft drinks is particularly unfavorable. These block fat burning and protein utilization - which causes weight to increase even faster. There is now a trend towards healthier fast food: yogurt with fruit, smoothies, ready-made salads, pre-cut fruit - all to go and quite expensive, but healthy too? Sliced fruit, for example, quickly loses vitamins, but according to the Federal Office of Consumer Protection and Food Safety, the bacterial load is often very high. And these supposedly healthy snacks don't really fill you up either, they tend to fuel cravings. What remains is the realization that the dose makes the poison. Eat fast food in moderation and pay closer attention to the ingredients.
Bratwurst
The good thing about it:
- Only the mustard is not harmful to your health in the long run
It's not good:
- Far too much unfavorable fat
- Difficult to digest
- Too much salt
- No healthy nutrients
- Sausage increases the risk of cancer
Conclusion: One sausage a day alone increases the risk of pancreatic cancer by 19 percent. Any questions?
Sandwiches
The good news:
- Wholemeal rolls have fiber
- Egg improves the nutrient content
- Good overview of the individual ingredients
This is not good:
- Vitamins are missing
- High-fat, nutrient-poor topping
- Often too much salt
- Low in protein
Conclusion: Vitamins? Not a chance! Plus a very unfavorable carbohydrate-fat balance
Couscous salad
The good thing about it:
- High in fiber and filling
- Minerals, B vitamins
- Relatively freshly prepared
- Herbs and spices
- Vegetarian
This is not good:
- Too substantial as a snack
- High in carbohydrates
- Too little protein
Conclusion: If you combine the finished salad as a main course with a portion of fresh fruit for dessert, for example, it's really healthy.
Pizza
The good thing about it:
- Healthy toppings such as mushrooms, spinach, rocket, zucchini, peppers etc.
- Fresh herbs
- Tomato sauce
This is unhealthy:
- Too many empty carbohydrates overall, too much fat and salt
- Extra cheese, salami and co. further worsen the nutritional balance
Conclusion: The topping makes the difference. From "okay" to "not at all", anything is possible.
Salad
The good thing about it:
- There is fiber in the plant fibers
- Germ contamination is usually not a problem
This is unhealthy:
- Pre-cut lettuce has far fewer vitamins than fresh lettuce
- Becomes a calorie bomb due to unhealthy extras
- Dressings contain sugar and additives
Conclusion: A lot of money for few vitamins and too many hidden calories. Doing it yourself is better.
Burger
The good news:
- Stiftung Warentest confirmed that many burgers have a surprisingly balanced nutrient ratio
This is unhealthy:
- Hardly any vitamins
- Greasy sauces and cheese are fattening
- Empty carbohydrates in the burger bun
Conclusion: If it comes with salad and water (no soda!), a burger is okay as a main meal from time to time.
Kebab
The good thing about it:
- Coleslaw and raw vegetables are usually fresh and still rich in vitamins
- Cheap meat and vegetables
- Onion
- Hot sauce? Absolutely!
It's unhealthy:
- Greasy ready-made sauces and high-fat meat
- White, nutrient-poor flatbread
Conclusion: Absolutely okay every now and then. If it contains a lot of salad, the kebab is a relatively balanced dish.
Pretzel with butter
The good thing about it:
- No hidden ingredients
- Chives increase the vitamin content
This is unhealthy:
- Salt
- There is a lack of protein
- White flour & butter provide empty calories
- Every fifth pretzel is contaminated with aluminum
Conclusion: A pretzel is not a disaster for your health, but it is a high-calorie snack that promotes cravings.
Asis noodles
The good thing about it:
- Usually prepared with fresh vegetables
- Egg, lean chicken or tofu provide protein
This is unhealthy:
- Flavor enhancers (glutamate) promote appetite
- Fatty, salty coconut and peanut sauces
- More noodles than vegetables
Conclusion: Asian food can be healthy. However, the noodle box to go is not an example of this
Sushi
The good thing about it:
- Fish provides good fats and protein
- Wasabi and ginger have an anti-inflammatory effect, among other things
- Low in fat and calories, yet filling
This is unhealthy:
- Supermarket sushi can be contaminated with germs
- White rice has hardly any nutrients
Conclusion: A good alternative to sausage & co.
Kumpir
The good thing about it:
- The stuffed potato keeps you full for a long time
- Raw vegetables and vegetables as a topping optimize the nutrient balance
- Sour cream provides protein
This is unhealthy:
- Extra cheese as a topping
- Fatty ingredients such as mayo, sauces, sausage, etc.
Conclusion: With the right toppings, Kumpir becomes a healthy, wholesome fast food meal.
French fries
The good thing about it:
- Only the potato raw material is healthy
This is unhealthy:
- Trans fats increase the risk of cancer
- Frying can produce acrylamide
Conclusion: Sure, chips are delicious - but unfortunately not good.
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