Some researchers say that fast food is connected to weight gain. However, it’s important to understand what this really means and what the research actually says about eating fast food and obesity.

If you or someone you love has been diagnosed with obesity and warned about fast food, there are some things you should know. That way, you can make wise choices about what to eat and where to eat. You can also talk to your healthcare provider about what you eat so you can choose healthy food every day.

What Is Fast Food?

Fast food is any food that is made quickly. It’s a big part of the American diet, and it’s usually inexpensive when compared to eating out at other venues. It’s often convenient and easy to get if you’re in the city or the suburbs.

Many fast foods contain easy-to-digest carbohydrates, fat (especially saturated fat), sugar, artificial sweeteners, high levels of sodium, and calories. In fact, there are enough calories in some fast food meals to nearly equal the number you need in a whole day.

These foods can have lots of calories while providing relatively little nutritional value. This means that it’s easy to eat quite a bit of this kind of food without giving your body what it really needs to thrive. Fast foods also tend to be low in fiber, vitamins, and minerals. Since fiber can make you feel full, it makes sense that you’ll eat more if your meal doesn’t contain a lot of it.

Does Fast Food Cause Obesity?

While the consumption of fast food may be one contributor to obesity, it’s important to understand that obesity is complicated. It has several different causes. According to the Centers for Disease Control (CDC), risk factors for obesity include genetics, physical inactivity, poor sleep, certain medications, and social and environmental influences like limited access to healthy foods or safe places to be active. These factors can also interact with one another, further increasing the risk of obesity.

This means that, even if fast food is connected to obesity, it’s probably not working alone. Every person living with obesity can have a different combination of factors in their body. Addressing the effects of fast food might help some people who live with obesity.

With that said, the connection between fast food and obesity likely exists, but it may not be as strong as some people think it is.

Inconsistent Findings on Fast Food’s Role in Obesity

A 2022 review published in the journal Obesity Reviews looked at multiple studies to see if there were patterns in the results. It found that children and adolescents tended to weigh more when they lived closer to places that offered fast food. This study found that younger kids might be more affected by nearby fast food than people in other categories.

However, another study that used similar methods and also looked at childhood obesity found that only half of the studies available showed connections between fast food intake and being overweight or obese. The difference between these two studies means that researchers need to do more to understand the impact of fast food.

Another study published in the Journal of Preventive Medicine and Hygiene offered more nuanced results. It found that eating fast food was associated with some types of obesity but not others. Specifically, people who ate fast food were more likely to have a waist-to-hip ratio that qualified them for a diagnosis of obesity. However, the food didn’t raise their chances of having a higher body mass index (BMI). These are two different ways of calculating how much body fat a person is likely to carry, though neither directly measures total body fat or muscle mass.

Fewer studies like this have been conducted on adults. In one older study, eating fast food regularly was linked to higher rates of obesity in Michigan.

Is There a Connection Between Fast Food and Obesity?

Given the wide variety of results when it comes to studies about fast food and obesity, it’s hard for researchers to draw firm conclusions. They need to figure out if obesity is connected to eating more fast food, or if other factors play a larger role.

This doesn’t mean fast food is good for you. However, its connections to obesity may not be as strong as some people think they are. Some of these connections may also be tied to factors that often go along with eating fast food. These include eating a lot of food at once or drinking beverages with a lot of sugar.

Food Deserts and Access to Healthy Food

Some of the higher rates of obesity in these studies may be more tied to the overall environment than to fast food specifically.

Some neighborhoods don’t have good access to fresh or higher-quality food. These areas are often called food deserts. They tend to exist in areas with lower income and higher rates of poverty. This lack of resources means people who live in these areas tend to have a poor diet, which includes eating more fast food.

Living in these areas makes both kids and adults more likely to be diagnosed with obesity. However, it’s hard to know if that is caused specifically by fast food, or by a combination of factors that make it hard to get good nutrition in these locations.

Do You Have to Stop Eating Fast Food?

Most people will eat fast food at some point in their lives. Realistically, it is often the only available or affordable option. It’s best if you eat fast food only occasionally, either when your schedule becomes unmanageable or you’re due for a treat. But if possible, it’s best not to make fast food a habit or part of your routine.

This is not only because fast food may be connected to obesity, but because it’s connected to other health problems and chronic diseases, too. This includes type 2 diabetes, heart disease, high blood pressure, cancer, depression, and more. Some of these conditions are also tied to obesity.

How To Make Healthy Choices at a Fast Food Restaurant

If you eat fast food, there are ways to get more nutrients and less salt, sugar, and unhealthy fats like saturated and trans fats. In recent years, some fast food chains have begun making more nutritious meals available to people who want them. If the menu offers nutritional information, look it up before you order. You can even do this from the parking lot before you walk in. Here are some additional tips:

• Opt for beverages that are low in added sugar — Water, sparkling water, diet soda, or unsweetened iced tea are a few options.
• Choose condiments wisely — Low-fat dressings, salsa, mustard, and ketchup are better than most salad dressings or mayonnaise.
• Add veggies — Ask the restaurant to put additional lettuce, tomatoes, and other veggies on your sandwich so you get a little more nutritional content.
• Limit portion sizes — If you tend to eat a lot of food at once, ask for a box and pack up half of your meal before you start eating so you can have it later.
• Go grilled — If there are grilled options, choose those instead of fried food.
• Opt for a side salad or fruit instead — These are more nutritious than fried side items like fries and tater tots.

With these tips and a few adjustments, you can have a more nutritious meal. If you want to eat healthier when you’re eating takeout, start with one small change and add more changes slowly over time.

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Have you been told that eating fast food influences obesity? How do you try to eat healthier when eating fast food? Share your experience in the comments below, or start a conversation by posting on your Activities page.