Health Alert 172
Now we have reports of a new study telling us that the combination of eating fast food and watching television will make us fat. 1 It’s hard not to laugh at such reporting but I want to use it to point out a misrepresentation concerning your health.
Today, you’ll learn something useful about interpreting this constant stream of “health tips” from the media, the real problem with convenience food and how to grab a healthier meal on the run.
* Know a Real Risk Factor *
First of all, a basic fact: Population studies can never prove cause and effect. And, that’s what these reports were based on, a population study. The study found higher rates of obesity in people who watched a lot of TV and ate lots of fast food than those that didn’t. It shows that there is a statistic association between fast food, TV and obesity in the population.
Statistically correlated population features are often called “risk factors” This term is unfortunate. It implies that one feature increases your “risk” of the other but you simply cannot infer risk from this type of information. Let me illustrate this critical point with an example.
Heart attacks are more common in affluent countries; those countries also have more CD players. I can prove a correlation between the number of CD players in a population and the incidents of heart attacks. Yet you should not be afraid to buy a CD player because there is zero evidence that CD players cause heart attacks. It is better to refer to these factors as “associated factors” We can’t say anything about risk unless we have evidence of cause and effect.
So in direct contradiction to much of the reporting there is no evidence that TV will make you fat. Of course an inactive, sedentary life can – but what if you exercise while you watch TV? Now for the other point: Just because food is quick to prepare and eat doesn’t mean it’s bad for you. Yet there are a few problems common to many fast food chains.
* The Real Problems to Avoid with Fast Food *
The biggest problem is the prevalence of trans fats. Trans fat is man-made by the hydrogenation of vegetable fat. It dramatically prolongs the shelve life and enhances the flavor of baked and fried food. It is the worst kind of fat for your heart. You may think by choosing the chicken or fish option you are eating healthier. Unfortunately the fats in the frying of these foods are so unhealthy they outweigh other nutritional factors.
The other problem that has pervaded the convenience food market is high fructose corn syrup (HFCS). It is another man-made disaster. HFCS interferes with 2 of your appetite hormones. It interferes with the signal that you are full and should stop eating. This keeps you hungry. You’ll find HFCS in nearly everything from the sodas to the ketchup, salad dressing and BBQ sauce that comes with your meal.
These problems are worsened by economic incentives to Super-Size. A 64 ounce Coke has 800 caloies.2 That’s about half of the calories you need a day and those 800 empty calories will add to your waistline. Not just because they are nutritionally void, but because of the high fructose corn syrup content.
Burger chains can upgrade your fry and soda order for pennies. It appeals to the value-conscious consumers at the expense of their waistlines. A super size Big Mac meal has about 1600 calories. This provides a moderate amount of protein, but has all the wrong types of fat and an enormous load of carbs and sugar.
* How to Eat Quick and Stay Fit *
Despite these problems, fast does not equal bad. How long does it take to prepare a tomato? One of my favorite places to eat in a pinch is Boston Market. They offer many healthier trans-fat and HFCS free options. I have also found that I can visit my local supermarket just about as quickly as a drive-thru. They are not very busy at lunch time. Here my favorite lunch now available at many supermarkets:
• Sushi or sashimi
• Quarter of roasted chicken
• A raw tomato or raw cucumber “out of hand”
• A plum, peach, apple or pear for dessert
• Half pint of milk
If it’s a nice day, take your just purchased bag lunch to the park and have your “fast food” as a picnic.
And, if you like to watch TV you don’t have to stop but I do recommend you get off the couch and exercise for 20 minutes every other day. My P.A.C.E. program will maximize the health benefit for the time spent. You can do it while you watch the evening news. If you are unfamiliar with my P.A.C.E program, please refer to Health Alert 146.
Al Sears, MD
1. Associated Press. “This just in! Excessive fast food, TV risky combo” Palm Beach Post, March 9, 2003: A2.