Junk Food Explained: Why It Leaves You Craving More

Not all unhealthy food is created equal. Sure, a buttery homemade cookie or creamy mac and cheese might not earn a spot on the daily menu—but that doesn’t automatically make them “junk.” True junk food goes beyond being simply unhealthy.

So how do you tell the difference between a conscious indulgence and a snack that leaves you craving more—and feeling worse? Let’s break down what really makes a food “junk,” why it matters, and how you can make smarter, satisfying swaps without feeling deprived.

What is it that makes a food “junk” as opposed to just unhealthy?

All unhealthy food is not “junk” food. You might be eating a snack or a baked good made with real, whole ingredients, and while it’s not a “healthy food” I would recommend replacing your lunch with, it’s not all completely junk. I consider junk food to be full of unwanted additives, potentially inflammatory causing ingredients, and offering little to no nutritional value.

The big no-no’s when it comes to food – such as hydrogenated oils and corn syrup

High-fructose corn syrup and hydrogenated oils (aka trans fats) are major inflammation promoters and are obvious big no-no’s. It’s also best to avoid foods that list other types of refined white sugar (Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose, Glucose solids) as well as nitrates and other unnatural preservatives. 

Foods with preservatives taste good – is this more about moderation or pure avoidance? Why?

It’s not the preservatives that are creating the flavor – it’s the highly refined, highly palatable, types of foods that preservatives are used in. Canned soup, deli meat, cookies, cupcakes, breads, fried foods, other packaged snacks and refined cereal are all foods that contain high levels of preservatives. These foods cause inflammation which is responsible for numerous chronic health issues. Healthier snack and dessert options have become so widely available, it’s important to start substituting your favorite snack with a healthier alternative.

When it comes to indulging, I always encourage a conscious indulgence. It should be a few things: Portion controlled, the most nutrient dense option of what you’re truly craving and finally, eaten from an empowered place. 

Fill in the blanks – If you love “doritos” – eat…. instead! If you love “oreos” – eat …… instead

If you love “doritos”, try sweet potatoes sliced super thinly and roasted with sea salt, paprika, and nutritional yeast!

And if you crave “oreos”, an ounce of 70% dark chocolate with a teaspoon of natural peanut butter and a cup of green tea is even better than perfect.

Making these small swaps from “junk” to whole foods can have a profound effect on your health and relationship with food.

What benefits do women gain from avoiding junk food?

As we know junk food promotes inflammation which is linked to many chronic diseases (heart disease, diabetes, hypertension), cancer, mental health issues like depression, acne (and other skin issues like psoriasis and rosacea), and also it messes with your gut. Studies like this one have shown inflammation can not only lead to weight gain but make it harder to lose the weight. Avoiding junk food can play a positive role in increasing your health in all of these areas.

If you are going to indulge, people say go with something homemade – do you agree with this?

Yes, absolutely! Not only do you automatically avoid added preservatives, but this is what a true conscious indulgence means. There was thought put into the ingredients, process of making it, and the indulgence is truly worth it, as opposed to grabbing a candy bar in the checkout lane of the grocery store.

Aren’t calories just… calories?  Is there really a difference between the calories from junk food and let’s say an apple?

There is a big difference between the calories from junk food and calories from an apple! Here’s the biggest difference: That spoonful of refined table sugar added to your salad dressing or breakfast cereal causes inflammation and turns to fat fast if it’s not needed for energy. The apple, meanwhile, contains other nutrients that impact how your body breaks down the sugar. Fiber, for instance, slows digestion of sugar to head off a blood-sugar spike. An apple does contain approximately 15 grams of sugar per serving, but it also has a lot of great “stuff” in it, like phytonutrients, fiber, vitamins, minerals and water, to name a few. This “stuff” adds to your health by helping prevent disease, improving your skin and immune system and aiding in weight loss by helping you to stay satisfied and full.

If you eat chips, you tend to want more chips – is it manufactured to make us crave more?

We already knew sugar can be as addictive as a dangerous drug. Now, new evidence backs up just how psychologically powerful junk food cravings can be.

In one study, researchers found an individual’s desire to eat processed treats like a Snickers bar or bag of Cheetos increases significantly after he or she has been exposed to the foods.

After participants in the study looked at photos and touched and smelled the foods, the amount they’d theoretically “pay” to eat them increased a whopping 38 percent. In other words, once the unhealthy foods were in front of them, they really, really wanted to eat them…to the extent that the value of the foods increased. It’s highly palatable and manufactured to leave you craving more.

How to eat less junk food

Essentially, it sounds like it’s a good idea to stay as far away from the candy aisle as possible. The more you can avoid being around Pepsi cans and Kit Kats, the better. In the meantime, brush up on the many other things that can trigger sugar cravings and how to prevent them.

Junk food isn’t just about calories—it’s about how certain ingredients impact your body, your cravings, and your long-term health. By understanding the difference between true junk and an intentional indulgence, you can make choices that support how you want to feel—without giving up satisfaction.

Want support creating a more balanced, empowered approach to food? Join our Empowered Eating Experience, where you’ll learn how to enjoy food, ditch the deprivation, and build habits that last!