Most Americans follow the Standard American Diet, and it is doing havoc on their health.
Although you may not be familiar with the phrase, you are probably familiar with the Standard American Diet (SAD) notion. Put all of your favorite "American" foods together—burgers, french fries, pizza, soda, sugary cereals, packaged and processed foods, ice cream, and so on. While eating these items once in a while is acceptable for a healthy, balanced diet, doing so daily can have negative consequences for your body's health.
The Standard American Diet, according to a paper titled Front-of-Package Nutrition Rating Systems and Symbols, consists of a diet that is too heavy in calories, saturated fats, trans fats, added sugars, and sodium. It involves consuming extremely little fiber, calcium, potassium, and vitamin D, which are vital nutrients for the body.
The most important takeaway from the Standard American Diet is that it is deficient in fruits and vegetables, which are the best sources of a range of nutrients.
According to Theresa Gentile, MS, RDN, CDN, owner of Full Plate Nutrition, "A 2010 research from the National Cancer Institute indicated that nearly the entire U.S. population consumes a diet that is not in line with recommendations."
According to the American Cancer Society, poor nutrition and lack of exercise are linked to roughly 18 percent cancer incidences.
The development of a severe chronic condition like cancer isn't the only negative side effect of eating the Standard American Diet daily, which is why it's been dubbed "America's Worst Diet."
"The SAD is the typical American diet, which emphasizes red meat, processed foods, refined grains, sugary foods such as sodas, and low consumption of fresh fruit, vegetables, fish, whole grains, beans, and legumes," explains Lisa R. Young, Ph.D., RDN, author of Finally Full, Finally Slim and a member of our medical expert board. "It's lacking in fiber and antioxidants, as well as being excessively rich in calories, saturated fat, sugar, and salt."
Weight gain can quickly become a side effect of consuming SAD foods regularly due to the foods included (or absent) in the diet.
"It has contributed to the United States' high rates of obesity and overweight (almost 75% of the population is overweight or obese)," Young argues. "Diet-related chronic disorders, such as heart disease, hypertension, type 2 diabetes, and certain malignancies, have also resulted."
2. Constipation is a possibility.
"Most Americans don't get enough fiber," says Jinan Banna, Ph.D., RD. "Fiber is essential for healthy digestion." "Fruits and vegetables, whole grains, legumes, and other foods are lacking in the SAD. This is only one of the intestinal problems that can occur."
According to the Dietary Guidelines for Americans, adults should consume 25 to 38 grams of fiber per day, yet data reveal that Americans barely ingest 10 to 15 grams per day on average. Dietary fiber deficiency can wreak havoc on the digestive system and colon.
"Fiber is important for heart health because soluble fiber (found in oats and foods made with oat flour, almonds and seeds, fruit with the skin eaten, and so on) can help keep total and bad cholesterol low," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our medical expert board. "Fiber also serves as a prebiotic in gut health, helping to feed good gut bacteria and boosting regularity by helping to 'push everything through' your system."
3. You could be suffering from low-level chronic inflammation.
Foods associated with chronic inflammation are commonly consumed with SAD, according to Trista Best, MPH, RD, LD of Balance One Supplements. They can wreak havoc on one's physical, mental, and emotional health.
"Chronic, low-level inflammation generates oxidative stress in the body," adds Best, "which leads to many of the chronic diseases that plague Western countries." "Gluten, refined carbs and sugar, and essentially all processed foods manufactured from refined or enhanced sources—all of which are the foundation of SAD—are recognized to be inflammatory foods."
Best says, "These foods are inflammatory because the body has a hard time breaking them down by natural means like enzymes and good gut bacteria." "This causes an inflammatory response in the immune system, which is usually a healthy and desired response, but it can sometimes be an overreaction to otherwise harmless foods."
Inflammation, according to Best, can lead to chronic diseases such as heart disease, obesity, and diabetes.
4. There's a higher chance of heart disease.
"The Standard American Diet has high amounts of saturated fat and sodium because of popular items like hamburgers, deli meats, and fried dishes," explains Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. "This can be an issue because too much saturated fat has been linked to an increase in blood cholesterol levels, which increases the risk of heart disease. Excess salt is also a problem because it's linked to excessive blood pressure, which is another risk factor for heart disease."
Burgess advocates making minor changes to your diet to reduce saturated fat and sodium levels. Focusing on heart-healthy fats like fish, avocados, and almonds and buying lower-sodium goods at the grocery store will help (soups, sauces, unprocessed meats, to name a few).
5. In addition to other illnesses.
While chronic inflammation and too much-saturated fat or sodium are essential factors in developing chronic diseases, merely eating too many calories can put you in danger.
Shannon Henry, RD, of EZCare Clinic, lists four disorders that might result from a high-calorie diet—either from ingesting high-calorie meals or simply from consuming too many foods or beverages in general. Type 2 diabetes, strokes, coronary artery disease, and kidney and gallbladder abnormalities are among them.
"Our obsession with fast food, in particular, is depressing," Henry says. "Although the federal government recommends eating two to five cups of fruits and vegetables per day, polls show that the average American consumes only three servings per day, with 42% saying we consume less than two."
6. SAD is deficient in essential nutrients for overall wellness.
According to Amy Goodson, "many Americans suffer from the idea of being overfed with calories yet undernourished with useful and vital nutrients." "They receive most of their calories from saturated fat and added sugars, and they eat very little fruits, vegetables, and whole grains, which give vitamins, minerals, fiber, antioxidants, and other nutrients."
These foods are high in vitamins and minerals, which are essential for your body's health, and they usually add color to your meals.
"Colored fruits, vegetables, and other entire foods are typically missing from typical American diets," Burgess notes. "This means that most Americans are missing out on fruits and vegetables' numerous health benefits, such as antioxidant, anti-inflammatory, and cancer-fighting properties. Furthermore, diets lacking in colorful fruits and vegetables may be deficient in key nutrients including potassium, fiber, folate, vitamin A, and vitamin C."
Burgess suggests incorporating fruits and veggies into your meals simply, such as berries in yogurt, bell peppers in spaghetti, or leafy greens in lunch wraps.
7. Your bone and intestinal health suffer as a result.
According to Sarah Schlichter, MPH, RDN, "following the SAD may contribute to poor bone health because these foods are often low in bone-building minerals including calcium, Vitamin K, and Vitamin D."
"A diet deficient in whole grains, legumes, fruits, and vegetables may also have an influence on metabolism and digestion," Schlichter adds. "High fiber diets can help with gut health and digestion, whereas eating ultra-processed foods lowers the diversity of bacteria in the gut microbiome, which has consequences for mood and overall health."
8. Your energy reserves will run out.
Your energy levels will feel exhausted after following the SAD for various reasons, not the least of which is a shift in your gut microbiota.
"From coast to coast, Americans skip meals, consume enormous amounts of carbohydrates with little high-quality protein, and consume sugar-sweetened foods and beverages, all of which can lead to blood sugar spikes and decreases," adds Goodson.
Because of this type of diet, your blood sugar levels will jump and plummet throughout the day like a "roller coaster," affecting your energy levels, according to Goodson.
"Eating balanced meals with high-fiber carbohydrates and protein every few hours is the best approach to combat this," she explains.
Adding color to your dish is a simple remedy.
"For cancer prevention, the American Cancer Society recommends at least 2 1/2 to 3 cups of veggies and 1 1/2 to 2 cups of fruit per day, while the USDA recommends 5 to 9 servings of fruits and vegetables per day," Gentile says. "You may easily achieve this objective by include a fruit or vegetable at every meal and adding more vegetable-based meals to your rotation, which can help lessen your cancer risk."