Is Fast Food Always That Bad for You? A Dietitian Provides Some Insight

It may come as no surprise that fast food has become a staple in American culture. It’s convenient, tasty, and relatively affordable — particularly with food costs on the rise. Nearly 60% of the time when eating out, folks in the U.S. choose fast food.

Undoubtedly, fast food has a reputation for being bad for you. Much of the talk around fast food is how to cut it out entirely. But what exactly is bad about having too much fast food?

Is there room for fast food in a balanced diet? And if so, how can we approach fast food in a more nutritious way? Let’s break down the nuances of how fast food affects your wellness.

5 reasons that fast food can be bad for you  

It’s important to note that one fast food meal won’t derail a balanced diet. Moderation is key when it comes to a diet that is sustainable, balanced, and enjoyable. But too much fast food can negatively impact many health markers, like your cholesterol or blood sugar. Below are some of the risks associated with eating fast food.

1. It’s hyperpalatable

One of the reasons people love fast food is because it tastes good. When you go out to eat, the foods usually have more sodium and oil than you would use when cooking at home. Salt and oil add flavor, making these foods more palatable to keep you coming back for more.

This is why fast food is often referred to as a “hyperpalatable” food. Hyperpalatable foods are processed foods that tend to be high in fat, sodium, carbohydrates, and added sugars. This combination makes the food more potently flavorful and often more appetizing than other less processed foods. This means it may be more likely you’ll overeat, for a couple of reasons. 

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First, these hyperpalatable foods tend to be calorie-dense. This means it takes a smaller amount of food to meet your calorie needs, which might happen before you feel full. 

Second, these foods can make whole, more nutritious foods less enjoyable. If you eat fast food often, your taste buds can adjust to this “norm.” This can lead to a cycle of craving more of the same kinds of high-sodium, high-fat foods. And this means you’ll be less likely to eat whole foods, which tend to have more fiber and nutrition.

2. Saturated fats can be hard on your heart

Saturated fat is found in processed meats, butter, dairy, and other processed foods you might find in fast food. Overconsumption has been linked to high cholesterol and risk for heart disease. 

The Dietary Guidelines for Americans recommend keeping saturated fat at or below 10% of your daily calories. The American Heart Association recommends keeping them to only 5% or 6%. It can be easy to go over this limit with just one fast food meal. 

To put this into context, a McDonald’s cheeseburger and large fries contains approximately 8 g of saturated fat. This is about one-third of what the Dietary Guidelines recommend you get each day, or two-thirds of what the American Heart Association recommends.

3. Processed food can affect your mental health

No studies to date have connected specific foods with increased risk for depression. But there’s some research that processed food can play a role in mental health. 

One study found a connection between women who consumed more ultra-processed foods and a greater prevalence of depression. Another review of recent studies on food and depression found that a well-balanced diet lowered the risk of depression when compared to a diet high in processed foods and fast food. 

Eating highly processed foods can lead to increased inflammation, which may explain the connection between mental health and the foods we eat. But more research is needed to directly connect specific foods to worsening anxiety, stress, and depression. 

4. High sodium content 

Sodium (salt) is often added to enhance the flavors in a meal. But it can be harmful to your heart, kidneys, and blood vessels when you eat too much. And most people who consume fast food don’t realize how much sodium comes in the average fast food meal. 

The Dietary Guidelines for Americans recommends 2,300 mg of sodium per day. The average sodium in a fast food meal is almost 1,300 mg of sodium. Consuming too much sodium over time can increase your risk of: 

• High blood pressure

• Heart attack and heart disease

• Stroke

• Kidney disease

5. Blood sugar spikes 

Fast food also has the potential to worsen blood sugar spikes. In particular, sugary beverages that often come with fast food meals — like soda and juice — can contribute to this. This is particularly true with supersized options. 

But it’s not just the drinks. The highly processed foods served at fast food chains can also contain more carbohydrates (carbs). Carbs are especially high in the breaded foods, fried foods, and dessert options. These foods also contain less fiber, protein, and healthy fats, which can help stabilize blood sugar. All of this can wreak havoc on your blood sugar.

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Is fast food addictive?  

Many internet health experts say that fast food is “addictive.” But at this time, there isn’t definitive evidence that fast food is addictive in the literal sense. But there’s some truth that highly processed foods may lead to seeking out more of the same types of foods. This can create behavioral patterns that can be harmful to your health.

People often say comfort foods are addictive because they increase dopamine in your brain. But foods alone aren’t addictive in the same way as mind-altering drugs. Experiencing pleasure from eating isn’t always a bad thing. But if you consistently use food to soothe uncomfortable feelings, this can develop into a habit that can be bad for certain aspects of your health. Especially when this bad habit replaces ones that are better for you in the long run.

When consumed in moderation, hyperpalatable foods are unlikely to have a significant impact on long-term health. But when they are a staple of your daily meals, your preference can start to lean towards more of these foods, and less towards whole food options.

How can you make more nutritious fast food choices?

While fast food may not be ideal for daily consumption, there are times when it’s a helpful option. It’s helpful on a road trip, when you need a quick meal after a long workday, or simply when you are craving a favorite food item. 

There are several ways you can make fast food as nutritious and balanced as possible on these occasions:

• Add a fruit or veggie side. This adds vitamins, minerals, and fiber to your meal. 

• Minimize blood sugar spikes by avoiding sugary drinks. The fiber from a fruit or veggie side dish will help slow the rise in your blood sugar. 

• Choose grilled foods over fried. Ask if there’s an option for grilled chicken instead of breaded and fried. Choose sautéed or steamed veggies over ones that are crispy, which normally means they’ve been fried in oil.

• Opt for whole grains when possible. Some fast food restaurants will offer the option of a whole grain bun or wrap. Choose this for more fiber and satiating power at your meal.

• Eat as you normally would before and after a fast food meal. It can be tempting to restrict before eating out. But doing so can lead to eating more than you might normally to compensate at that meal. If you plan to eat fast food, make sure you’re getting regular meals and snacks, so you don’t come into that meal ravenous. 

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a passionate dietitian nutritionist and personal trainer with more than 6 years of expertise in telehealth, health coaching, and online education. Specializing in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating, she guides people through struggles with their eating and exercise habits with empathy and compassion, and an emphasis on a healthy and sustainable relationship with food.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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