Fast Food Vs Junk Food: Expert Debunks Myths

When it comes to diet and nutrition, the internet is overflowing with information (and a lot of misinformation too). Depending on the little knowledge people have about food and how it affects the body, there are countless articles describing how an ingredient is an elixir to health or how it can adversely impact health.

Fast food, often touted as junk food among Indians, carries the weight of loads of misinformation. Therefore, Slurrp spoke to Ms Rhitika Sharma, Senior Dietician, Dietetics & Nutrition, Sarvodaya Hospital, Faridabad, to bust myths on the subject ahead of National Nutrition Week (September 1 to September 7).

Junk Food Vs Food: What Is The Difference Between Them?

Dietician Rhitika Sharma said that junk food is defined as a meal that lacks nutritional value. On the other hand, fast food is readily available and low on nutrition. She added that both foods lack essential nutrients and can be harmful to your gut flora which can further deteriorate your health. She quoted a saying,

“Junk food feeds cravings, not your gut - choose wisely for a healthier you!”

You must have heard Indian doctors labelling bread, pizza, noodles, momo, etc. as junk food. These are said to have no nutritional value but a lot of potential to harm you. However, are these staples among Italian, Continental, and Tibetan cultures? Doesn’t it surprise you that while some cultures have flourished by eating these, others label them unhealthy?

Speaking about the same, Dietician Rhitika Sharma said, “We must be mindful of where we choose to eat, ensuring the food is prepared in a clean and hygienic environment to minimise any health risks.” 

She added that no food should ever be labelled as unhealthy or bad. “Each cuisine and culture offers a variety of foods that can have different effects on different people. It’s important to recognise that food is more than just nutrition - it’s a reflection of tradition, culture, and personal preference,” she said.

The dietician said that if you want to enjoy these diverse dishes across the globe, it is better to cook at home so that you can control the cooking methods and ingredients. You can also include friends and family while cooking so it enhances your bonding with them, and you will end up making fun memories. This will also promote a positive attitude towards food.

Also Read: Ever Thought Why Junk Food Is So Addicitve?

Are Indian Fast Foods Unhealthy?

Many would categorise Indian samosa under the fast food or junk food category because its crust is made of maida, and it is deep-fried in oil. Dietician Rhitika Sharma shared that it can be beneficial for people who are allergic to wheat. She added that potatoes are a rich source for prebiotics which is known to benefit gut health.

She said that a samosa which has been deep-fried in oil and has been reused multiple times is harmful to your health. Toxicity in oil can damage your health. She added, “Additionally, consuming samosas in the context of an overall unhealthy diet can be problematic. If your meals throughout the day are filled with high-fat, low-nutrient foods, even a fresh batch of samosas can contribute to digestive issues and poor gut health.”

“However, when made with fresh ingredients and cooked using healthier methods—like frying in fresh oil or air frying—a samosa is unlikely to cause harm, especially when enjoyed in moderation,” she said. She suggested making samosas with fresh ingredients and being mindful of the method of preparation. If you indulge in balanced meals every day, you can enjoy treats like samosas in moderation.

Why Indians Label Many Global Dishes As Junk Food?

Dietician Rhitika Sharma said, “These (Western dishes) foods were once considered junk because we lacked awareness of their potential benefits. However, people today are more inquisitive and educated about the diverse structural aspects and nutritional qualities of foods from different cultures. Many of these foods are quite beneficial, and if examined closely, they are often modern versions of foods that have been around since ancient times.”

Sharing an example, she said that fermented items like kombucha, kimchi, and sauerkraut were once dismissed as condiments but are now celebrated because they have probiotic benefits and support gut health. Similarly, millets, which once were staples in India, are again gaining popularity in the mainstream culinary scenes because of their versatility and rich nutrient profile.

Is There Any Benefit To Eating Fast Food?

You must wonder if there is no nutritional value in fast foods or junk foods, why are they even popular? Dietician Rhitika Sharma said, “It can certainly have a positive and comforting effect on our minds. Fast food, also known as finger food, is often associated with ‘food for moods’ — something we turn to when we are feeling emotional or celebrating a happy moment.”

She added, "As a nutritionist, I understand the positive impact that comforting food can have on our mental well-being; sometimes, it can provide a ray of hope for a patient who is severely ill or a child recovering from a fever."

She suggested maintaining a balance between the quality and quantity of the consumption of fast food. You should manage your entire day's meals in a way so that you can enjoy these foods without harming your body.