7 effects of fatty foods on your body

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Greasy foods are not only found at fast food stores but are also common in office meals, restaurants, schools and even in many people's home menus. Most foods that are fried or cooked with excess oil are considered greasy foods. These include fries, pizza, onion rings, cheese sticks, and donuts.

1. Bloating, upset stomach and diarrhea

Of the macronutrients like carbs, fat and protein - fat is digested the slowest. Because greasy foods contain high amounts of fat, this nutrient slows stomach emptying, which can cause bloating, nausea, and stomach pain.
In people with digestive conditions, such as irritable bowel syndrome (IBS), chronic pancreatitis or an upset stomach, high-fat foods can cause stomach pain, cramping, and diarrhea .

2. Weaken your gut microbiome

Fatty foods are known to harm the good bacteria that live in the gut. These probiotics help support:
Fiber digestion. Our gut bacteria break down fiber to produce short-chain fatty acids (SCFAs), which have anti-inflammatory effects and may protect against digestive disorders Immune support. Gut microbiota communicates with immune cells to help control the body's response to infections Weight regulation. An imbalance of gut bacteria can contribute to weight gain Gut health. Disturbances in the gut microbiome have been linked to the development of IBS, while probiotics - live, healthy microorganisms found in certain foods - may help improve Improve the above symptoms Support heart health. Healthy gut bacteria can help raise heart-protective HDL cholesterol, while harmful species can produce compounds that damage the arteries that contribute to heart disease. A diet high in fat, such as a high-fat food, can damage your gut microbiome by increasing the number of unhealthy gut bacteria and decreasing the number of beneficial bacteria. These changes lead to obesity and other chronic diseases, such as cancer, heart disease, diabetes, and Parkinson's disease.

3. May lead to weight gain and obesity

Greasy foods, cooked with large amounts of fat, can cause weight gain due to their high calorie count. For example, one small baked potato (3.5 ounces or 100 grams) contains 93 calories and 0.1 grams of fat, while the same amount of French fries contains 312 calories and 15 grams of fat
Obesity is linked associated with many negative health conditions, including heart disease, diabetes, stroke, and some cancers. In particular, a high level of trans fat in the body can cause weight gain. Trans fats are formed when vegetable oils are chemically modified to be kept at room temperature. Despite regulations on use, fats are still found in many greasy foods due to the use of hydrogenated vegetable oils during frying and food preparation.
Animal studies note that trans fats can lead to weight gain, even when calories aren't excess. Additionally, an eight-year study in 41,518 women determined that those who were overweight gained 2.3-pounds (1kg) for each 1% increase in trans fat intake. .

4. May increase risk of heart disease and stroke

Fatty foods have a number of negative effects on heart health. For example, fried foods have been shown to raise blood pressure, lower HDL (good) cholesterol, and lead to weight gain and obesity, all of which have been linked to heart disease. Research shows that potato chips increase inflammation and may contribute to heart disease.
Furthermore, your risk of heart disease may be related to how often you eat fried food. One study found that women who ate 1 or more servings of fried fish per week had a 48% higher risk of developing heart failure than those who ate only 3 servings per month. Additionally, a large observational study of 6,000 people across 22 countries found that eating a lot of fried food, pizza and fast food was associated with a 16% increased risk of stroke.

5. May Increase Your Risk of Diabetes

Fatty foods can increase your risk of type 2 diabetes. The consumption of fast food, including not only greasy foods but also sugary drinks, leads to high calories, weight gain, poor blood sugar control and increased inflammation. At the same time, these factors increase the risk of type 2 diabetes and metabolic syndrome - a group of conditions that include obesity, high blood pressure and high blood sugar
For example, an important study Large studies show that eating fried food 1 to 3 times per week increases the risk of type 2 diabetes by 15%, and 7 or more times per week increases the risk by 55%. Another study found that people who ate fast food more than twice per week were twice as likely to develop insulin resistance, which can be a precursor to diabetes, compared with those who ate it less than once per week.

6. Causes Acne

In fact, studies link a Western diet, rich in refined carbs, fast food, and greasy dishes, with the potential to cause acne. A study of 5,000 Chinese teenagers found that regularly eating fried food increased the risk of acne by 17%. Furthermore, another study in 2,300 Turkish teenagers revealed that eating fatty foods like hot dogs and burgers increased the risk of acne by 24%. However, the exact mechanism behind this symptom is still unclear. Some researchers suggest that a poor diet can affect gene expression and change hormone levels that in turn promote acne.
The oils used in frying greasy foods are high in omega-6s and so can contribute to an imbalance in the fatty acid ratio, which is thought to be the cause of acne. Some greasy foods like fried doughnuts are also high in refined carbs. These are refined sugars and grains stripped of fiber and many beneficial nutrients. these foods are high in sugar which increases the action of several hormones in the body, including androgens and insulin-like growth factor 1 (IGF-1 promotes acne by increasing the production of skin cells). and skin's natural oils

7. Decreasing brain function

A diet high in fatty foods, can cause problems with brain function. Weight gain, high blood pressure, and the metabolic syndrome associated with fatty foods have also been linked to damage to brain structure, tissue, and functioning. Two large studies in 5,083 and 18,080 people, found that a diet high in fatty and fried foods reduced learning and memory, as well as increased inflammation. In addition, diets high in trans fats are associated with impaired brain function. In a study in 38 women, higher saturated and trans fat intakes were associated with poorer memory and reduced work productivity.

8. How to avoid greasy food

Greasy foods are often fried in a lot of oil. Cooking methods that don't use a lot of oil include:
Air fryer: An oven that works by baking food at a very high temperature (450°F or 230°C), allowing the food to be crispy with using little or no oil. This technique works especially well with potatoes as an alternative to french fries. Air fry. Air fryers work by circulating hot air around the food, making the food crispy on the outside but soft on the inside. Uses 70% to 80% less oil than traditional frying methods. Steam. This method uses steam from hot water and does not require oil. It is a great choice when cooking foods such as dumplings, fish and vegetables. Grill. Users usually do not need too much oil to bake. This technique is especially useful for meats and vegetables. In addition, the use of absorbent paper and tray to drain the oil is also an option to limit the amount of grease when eating fried food.

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Reference article: Healthline.com