Junk Food Reduces Concentration Even though One Portion
Junk food is often a practical option to fill up the stomach, especially while working at home in self-quarantine. However, recent research has actually shown that saturated fat is in junk food can reduce concentration. This effect can even occur with just one serving junk food.
Quarantine does leave you with few choices to eat. In fact, nutritional intake during quarantine is as important as intake during outdoor activities. Although not completely detrimental, junk food still has a negative effect if consumed in excess.
The link between junk food and concentration skills
Researchers from Ohio State University, USA, observed the effect of consumption of foods high in saturated fat on concentration ability. They compared the results of two tests designed to measure participants’ ability to focus.
The participants were asked to take the same test twice. The first test is done after eating a diet high in saturated fat. The second test was done after eating the same food, but treated with sunflower seed oil, which is rich in healthy fats.
Participants performed worse after eating a diet high in saturated fat than after eating a diet high in healthy fats. These were the initial findings that led the researchers to suspect junk food can decrease concentration.
Through the research, they also looked at whether the decreased concentration of the participants was related to leaky gut syndrome. This is a condition when the lining of the intestine is damaged so that bacteria are carried away by the bloodstream.
This suspicion arises because participants with leaky gut performed worse, even after they ate a diet with healthy fats. Armed with this, the researchers conducted further studies to find an explanation.
How junk food reduce concentration?
Annelise Madison, research leader from Ohio State University, conducted a follow-up study to find out whether high-fat foods cause lethargy and inflammation. The research this time was carried out on cancer survivors.
The participants were asked to take the initial assessment test first. This assessment looks at the participant’s ability to focus attention, concentration, and reflexes. The entire test session was conducted for ten minutes using a computer.
They were then given a high-fat diet consisting of eggs, biscuits, turkey sausage and gravy with a total of 60 grams of fat. These foods contain 930 calories and their nutritional content is made similar to junk food of popular fast food restaurants.
Five hours later, the participants were asked to take the same test. About one to four weeks later, they repeated the same activity. The difference is, this time their food is processed with sunflower seed oil which contains unsaturated fats.
Madison and her team also compared the results of the two tests. After eating a diet high in saturated fat, the participants’ performance was reduced by an average of 11 percent. Women who appear to have leaky gut syndrome have even lower outcomes. They couldn’t focus the whole 10 minutes of taking the test.
According to Madison, a diet high in saturated fat appears to cause inflammation throughout the body, including the brain. Fatty acids from food may also cross the boundary between blood and brain, then interact with brain cells directly.
Junk food such as burgers, french fries, and various sauces contain a lot of unhealthy fats. Part of this content is saturated fat. Most likely, this is the reason why junk food can decrease concentration.
Madison also added that the ability to concentrate can even decrease if you divert the stress caused by the pandemic by eating junk food. Therefore, it is important to reduce this habit from now on.
Tips for eating less junk food during self-quarantine
Junk food become a favorite of many people because it is relatively cheap, practical, and available everywhere. The taste is quite delicious, so it is only natural that it is difficult for you to reduce its consumption.
You don’t need to rush. If you haven’t been able to completely stop eating junk food, at least there are some steps you can take to limit it, such as:
- drink enough water, especially when there is a desire to eat junk food
- eat more protein sources such as eggs, fish, and nuts
- increase the portion of vegetables in the food little by little
- eat healthy fats, for example from avocado, nuts, and fatty fish
- make fruit as a snack
- try natural foods with a variety of colors
- shop for groceries yourself
Consumption junk food not only decreases concentration, but also affects the brain as a whole. These foods are also high in calories without being balanced with the various nutrients that the body needs.
Naturally, it is not easy for you to escape junk food during the self-quarantine period. Even so, you can reduce consumption with the steps above and replace it with healthier foods.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Madison, A., Belury, M., Andridge, R., Shrout, M., Renna, M., & Malarkey, W. et al. (2020). Afternoon distraction: a high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. The American Journal Of Clinical Nutrition. doi: 10.1093 / ajcn / nqaa085
Five ways junk food changes your brain. (2020). Retrieved 15 May 2021, from https://www.rmit.edu.au/news/all-news/2016/sep/five-ways-junk-food-changes-your-brain
8 easy ways to cut junk from your diet. (2020). Retrieved 15 May 2021, from https://www.heartfoundation.org.nz/about-us/news/blogs/eight-ways-to-cut-the-junk
