Abstract

The “Standard American Diet” has been a growing health hazard to human health over the years. Each year, more and more unhealthy ingredients are being added to our everyday foods, while less and less healthy ingredients are present. These added ingredients are putting all Americans’ lives at risk for chronic diseases and decreasing our lifespans (6). Critics of food and diet claim that the SAD is only a small contributing factor to diseases later on in life. I believe that what you put into your body is far more important than genetics or lifestyle, due to the amount of processed ingredients that the body has to process (3). The body is not used to processing the excess of fat, sugars, and sodium included in the SAD which can affect its function. Other skeptics claim that there is too much concern regarding diet in America, and that many people are turning to healthier options anyways. However, a large fraction of America is still obese and at risk for serious, chronic disease so I believe the concern is justified. 

Introduction

Growing up in the suburbs of New Jersey outside of a city allowed me to be influenced by the Standard American Diet. There were plenty of chain food restaurants nearby (within 10 minutes) with tons of delicious foods. I took full advantage of this once I received my drivers’ license. Especially over the summers, I would frequent the local fast food chicken restaurant, downing a sandwich, fries, and milkshake a few times a week. This meal would be full of sodium, sugar, and calories, over the recommended amount. Even though I was staying active everyday by either going to the gym or playing basketball, I knew that this was not the most optimal diet for my muscles or performance. Also, I would usually become very tired after lunch, due to the sugar crash I experienced. Looking back on this experience, I don’t regret it because I am young and my metabolism is fast, but I know that I cannot continue this behavior for much longer. 

Now at Bucknell, the only option for most of us students is the dining hall, filled with mostly foods high in fats (pizza, chicken nuggets, mac & cheese, French fries) and very few vegetables. Most of us are in a rush to get to class as well, so we just grab the quickest option which is usually fast food. For most, our biggest priority is graduating from Bucknell, with healthy food consumption coming in second, third or much lower in priority. We are often filling our stomachs with plates of unhealthy food that can contribute to obesity very fast, especially for us freshmen, since we are on an unlimited meal plan.

I want to start by defining what the “Standard American Diet” actually is. It is the diet that most Americans follow, which is full of processed foods. And today, this diet is much different than what it used to be even a decade ago. According to Journal of the Academy of Nutrition and Dietetics, it is more calorie-dense and nutrient-less than in the 1950s. Calories are from “refined carbohydrates, fatty meats, and added fats”. The SAD also “lacks many nutrients found in whole grains, fruits, and vegetables” (15). To add, according to Nutrition in Clinical Practice, even though the HEI (Healthy Eating Index) Score is projected to increase this decade from the last decade from 59 to 65 (a score representing an optimal diet is 74/100), it is still 9 points below where it should be (3). This shows that the SAD is not a healthy diet to partake in and therefore has various health consequences. These include insulin resistance, cardiovascular disease, cancer, worsened asthma, and mental health issues like anxiety and depression, according to Inquiro – Journal of Undergrad Research (14). Yes; what you eat can affect your lungs and your brain. This fact alone should be a warning that soon enough, the SAD will be able to negatively affect all of the body’s organs. Due to these mostly harmful effects caused by the SAD, there is a need for a more healthful and sustainable diet in America to mitigate these poor effects, so that humans can live longer and healthier lifestyles.  

Components of the Standard American Diet:

The increase in caloric consumption in the SAD over the years doesn’t come from thin air: it comes from increased consumption of refined grains (white bread and pasta, cookies, pastries, crackers, chips), added fats, sugar, and sodium. In particular, according to Aspen Journals, “Americans consume an estimated 8.1 ounce-equivalents (oz-eq) of grains per day (2.1 oz-eq more than what’s recommended); of that, 7.2 oz-eq are refined grains and only 0.9 oz-eq are whole grains”. The amount of grains is fine per day, but it comes down to the type of grains: if 7.2 oz-eq are whole grains instead, then that is so much healthier than if the majority are refined. In terms of added fats, “Americans typically consume 71.6 g of added fats and oils per person per day”, as opposed to the recommended maximum of 27 g per day (3). That is almost triple the recommended amount! To add, with the SAD being 50% carbohydrates, 23% of that comes from sugars, which translates to 120 grams, or about 30 teaspoons, consumed on a daily basis. Very sugary drinks are to blame for much of this excess consumption: for example, a 12-fl oz can of Coca-Cola contains 39 grams of sugar, with all of the sugars being added. After one can of coke, an American is already past their recommended amount of added sugar per day (24 to 26 grams). Going from sweet to salty, daily sodium intake is over 1000 mg over the recommended amount, which is 2300 mg. This is mainly due to fast food being consumed for at least one meal a day. 

Moving to more of a focus on fats, the fatty acid, Leonic Acid (LA), has become more prevalent in the SAD from seed oils, as seen in the table. According to Nutrients, “The standard American diet comprises 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids, with the majority of omega-6 intake coming from LA” (10). There is such a thing that too much of something good is counterproductive. Even though omega-6 fatty acids are essential to promoting good human health, there must be a more even ratio between both acids. Eating enough but not too much omega-3 acids (between 500-1000 mg on a daily basis) and reducing the consumption of omega-6 acids (which includes Leonic Acid) can create a ratio closer to 50:50. 

The Standard American Diet is also not sustainable for human consumption due to its lack of nutritional value. The lack of nutrients such as Vitamin D, calcium, and fruits and vegetables are as important as the overconsumption of some components. According to Aspen Journals, “Americans consume an average of 0.9 cups of fresh and processed fruit daily (less than half of the recommended amount) and 1.7 cups of fresh and processed vegetables (about 68% of what is recommended each day)” (3). According to The Open Orthopaedics Journal, “The average adult American diet only contains 150-300 IU of Vitamin D per day [8]. Recommended dietary allowance of Vitamin D for adults is 600-800 IU per day, but higher levels may be optimal” (9). Also, calcium intake is below the recommended amount, especially for women above 40 and teenage girls. All of these factors paired with lower levels of exercise by 40% of the US population can exacerbate the effects of the SAD. Also, by not exercising, your Vitamin-D levels won’t be able to increase much, since food isn’t enough of a source of the vitamin. 

The Dangers of the Standard American Diet:

If the body consumes too much or too little of something, the body will react to it. Due to the “excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars” in the SAD, “Almost 35% of adults in the U.S. are obese, and it is estimated that this statistic will increase to almost 50% within 15 years” (10). And once Americans become obese, their cardiovascular system is affected, which leads to heart disease as they continue to consume these unhealthy foods in excess. Even though weight gain, obesity, and heart disease are the main health implications of the SAD, insulin resistance (or pre-diabetes) is possible as well as the worsening of mental health and asthma. The high intake of saturated fats and refined carbohydrates are to blame for this. Specifically, in terms of the brain, “in older adults, an unhealthy diet is associated with a smaller left hippocampus, a brain structure associated with learning, memory, and mood regulation, and is thought to play a role in depression” (10). Many blame Alzheimer’s Disease on old age, but maybe it’s from the unhealthy diet that was being consumed for 60+ years. In fact, there is a link between Alzheimer’s Disease and Type III Diabetes. According to ScienceDirect, “Growing evidence supports the concept that AD is a metabolic disease mediated by impairments in brain insulin responsiveness, glucose utilization, and energy metabolism, which lead to increased oxidative stress, inflammation, and worsening of insulin resistance” (1). Alzheimer’s is also caused by insulin problems, hence its metabolic nickname being “Type III Diabetes”. The body needs insulin for brain function as well, just as much as it needs it to regulate blood sugar for Type I and Type II Diabetes. 

The lack of Vitamin D and calcium in the body may lead to low bone density and osteoporosis. This shows that there are increased risks of bone fractures from doses of Vitamin D less than 400 mg and of calcium less than 600 mg. This explains why a large portion of the U.S. elderly have hip problems and need hip replacements – mainly because of their lack of calcium. Approximately ten million Americans over the age of fifty have osteoporosis and another 34 million have low bone mass. After the age of 50 years, a woman’s risk of dying from a hip fracture is equal to her lifetime risk of dying from breast cancer (11). This is a striking fact because most believe that physical injuries, especially one to the hip, are harmless despite the age of a person. Almost one out of five patients with a hip fracture dies within six months and one out of four dies within a year. Many of these deaths are related to the immobility and increased metabolic demands caused by the fracture. Even though survival rates have improved in the first few weeks after a hip fracture, the one-year death rates have not improved over the last 40 years. When patients survive more than a year, they are at increased risk for fracture of the opposite hip with subsequent morbidity and mortality. The limited mobility, and increased metabolic demand required to heal the injured hip contribute to weakening of the opposite hip. 

The role of Leonic Acid in the SAD has the most potential effects on the human body. According to Nutrients, “Oxidative stress, tissue damage, and mitochondrial dysfunction from excess LA is not only responsible for cardiovascular disease and Alzheimer’s onset, but additional chronic diseases, including cancer, dementia, obesity, and diabetes are also associated with oxidized metabolites” (10). The most concerning condition is cancer and then cardiovascular disease. In fact, cardiovascular disease is caused by LA through oxidative stress. When Leonic Acid is consumed in excess, especially from seed oils, LDL oxidation is likely. When LDL is produced from oxidation, it increases the risk of cardiovascular disease, nonetheless causing distress in the body. Shifting focus to cancer, there is additionally an increased risk of skin cancers through oxidative stress. Since LA is in many seed oils, consumption of both in excess can drastically increase the risk of “ultraviolet (UV)-induced sunburn” (10). So, LA has a direct correlation to sensitivity of skin to the sun and other artificial UV. To add to this, the reason why LA has such an adverse effect on the body when it is consumed in excess is because it has a half-life of 2 years. This gives it a lot of time to oxidate. Using calculus, specifically an exponential decay function (y=y0(½)^kt; y=0.05, k=ln(½)/(680), solve for t) it would take about 6 years to replace 95% of LA with healthier fats. Health effects from the SAD are not limited to diseases, but also quality of life issues. According to BistroMD, more than a quarter of the population consumes at least one meal with empty calories per day (6). If one person eats 3 meals a day, a third of their diet is full of unhealthy foods that only damage their health in the long run. This causes almost half of adults to suffer from chronic diseases caused by diet. However, diet is also linked to quality of life: if you eat poorly, you will live poorly. If you get your energy from empty calories, you will likely not function well in basic activities, even ones as simple as breathing.

Strengthen Your Bones with Dairy: The Key to Healthy Bones at Any Age:

Dairy products are the most viable way to keep your bones healthy. Packed with both Vitamin-D and calcium, even just a glass of milk a day with breakfast will do the job. Other dairy products also work well, such as yogurt and cheese. According to Healthline, if the body has enough calcium, it won’t have to pull it from the bones to use, which causes fractures in most of the elderly, so this is very important to consume (4). The article also studied that no matter the age, dairy has a positive effect on the human body, despite having a greater one on the elderly because their bones are naturally weaker. 

The Debate on the Standard American Diet: 

The effects of the Standard American Diet, or SAD, are still being debated today despite years of research. Some health skeptics think that the SAD is only a small contributing factor to diseases later on in life. Those health skeptics who do not agree with the extent of the effects of the SAD argue that there are many other factors that contribute to chronic diseases like stress, lack of exercise, and bad genetics. According to the Journal of Health Psychology, “Lifestyle factors such as diet, physical activity, smoking, and alcohol consumption are crucial determinants of health outcomes”. In this article, the author mentions several other causes of health outcomes, with diet only playing a small role in it. They also emphasize that, “physical inactivity and smoking are significant contributors to the risk of chronic diseases” (7). In my opinion, the SAD is the largest contributor to chronic diseases, though physical activity is also very important. What you put into your body is the most important part to your physical health in the long run because your body processes different foods in different ways. However, even though one may still be unhealthy with only, for example, a healthy diet and no exercise, at least their body won’t be consuming so many chemicals and can actually use the nutrients in the food properly. Though both sides seek to find the main causes of chronic diseases, diet is clearly the main contributor. Ultimately, you are what you eat. Other skeptics claim that there is too much concern regarding diet in America, and that many people are turning to healthier options anyways. Those skeptics argue that diet is already being solved as we speak. According to Health Perspectives, more and more Americans are becoming aware of the various diseases caused by the SAD (2). This is due to the presence of social media and education. They communicate the need to have a more sustainable diet through campaigns. This is also due to the production of more organic and plant-based foods that limit the amount of toxic ingredients in them. Briefly defining what “organic” foods are, 95% of the food is pesticide, hormone, and fertilizer free (8). In my opinion, Americans are clearly not turning to healthier options yet, because obesity is still on the rise and, as stated before, half the US population will soon be obese. Most also cannot afford the higher quality organic foods without food dyes & GMOs offered only in higher end grocery stores. Though both sides seek to find Americans’ level of willingness to shift their diet, most Americans are still choosing processed foods over organic foods. Ultimately, they are a cheaper option, especially with inflation being present and they have often been engineered to taste better. 

Lifespan:

Believe it or not, in the year 2024, the US average life expectancy is one of the lowest of advanced nations and hasn’t even reached 80 years yet (it is under 75 years for men). Hong Kong leads the world with an average life expectancy of above 85 years. They have a more balanced diet, based on Mediterranean cuisine, due to their strategic location in Asia. More fresh food is available to them based on which season it is. According to the chart below, Japan, which is also in Asia, had the highest life expectancy in 2016 compared to other major countries. The US is seen at the bottom at about 79 years.

Also, the reason for most diseases developed by the elderly isn’t due to “old age” as people always say; it’s due to the accumulation of a bad diet over decades. The body cannot longer process food full of processed ingredients at such an old age. There are plenty of elderly humans from different countries who are thriving at ages as old as 100 years old simply due to their sustainable diet and lifestyle. Science proves that the healthier you live, the less you will age. 

According to an article from NPR, “Diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease – nearly 900 deaths a day – are linked to poor diet.” (13). Since when should the food we eat to fuel our bodies be one of the leading causes of our death? It seems that in the US especially, the food we choose to consume is almost a poison that takes days off of our lives, due to the lack of nutrients and excess calories they contain. 

Recommendations for Change:

The Standard American Diet is simply too unhealthy for human consumption, and there are many ways to make it more sustainable. Just a simple substitute can make a huge difference in lifestyle, healthspan and lifespan. According to Nutrients, “The incorporation of hummus into the American diet can also improve diet quality by replacing foods higher in saturated fats, sodium, or added sugars.” (12) This is because, “hummus is a combination of chickpeas and tahini”. It can replace foods that are high in calories and low in nutrients. Since it’s high in nutrients, it makes the perfect afternoon snack, and from a study in this article, it led to 250 less calories consumed for the evening snack compared to a sugary granola bar. Hummus can also reduce the risk for numerous diseases caused by the SAD, such as Type 2 Diabetes, cardiovascular disease, and weight gain. This is mainly because it is low in sugar and reduces the risk for insulin resistance, lowers cholesterol, and “chickpea and hummus consumers weigh less than non-consumers and have a smaller waist circumference” (12).  Just by, for example, replacing the mayonnaise on your sandwich or salad dressing with hummus can work wonders for your health, as seen in the table below. It specifically increases fiber and protein the most. The versatility of hummus by being in so many different food groups, along with its delicious taste (in my opinion), makes it a no-brainer substitute. 

The article from BistroMD gives 10 recommendations for a more sustainable diet in America. These include creating boundaries around processed foods, making vegetables the main part of the meal instead of protein, prioritizing whole grains as choice of grains, limiting take-out/fast food, preparing nutritious meals a couple times a week, posting reminders to eat healthy snacks, keeping fewer processed foods in the pantry, eating leafy greens once a day, starting the day with lean protein, and minimizing snacking in between meals (6). There are many other easy ways to make diet more sustainable, as well, as these are only a fraction of them. This will help lead people to a healthier lifestyle because your breakfast is of good quality, there are less fats on the table during meals, and less ingredients in general are being consumed. If one consumes more nutrients throughout the day, they will not have to worry about eating so much food because they will constantly be full. However, I still believe that it is important to have a cheat day during the week, or at least one cheat snack to not create a full withdrawal.

It is never too late to start eating for longevity. Even though doing it at as young of age as possible will grant you the longest life expectancy, adults who start even at the age of 80 years can gain over 3 years (9). 

Conclusion

In conclusion, with the Standard American Diet still not being viable for daily consumption, there continue to be many adverse effects associated directly to it. It has gotten increasingly worse over the years, despite efforts to make a more sustainable diet with the addition of organic ingredients and foods. Even though critics claim that the SAD is either already being fixed or not as big of a contributing factor to disease, the levels of obesity have not gone down yet. So, the root cause behind all this appears to be that not enough people are buying sustainable foods and/or their exercise isn’t paying off well with a bad diet. This is why there must be further action to fix the Standard American Diet so the average lifespan for both genders can increase and people can perform at their peak at all times. However, it is not only the people who consume the food who are at blame for their own diseases: it is also the corporations that sell this food. They tend to serve foods high in calories, fats, sugars, and sodium and additives, and low in important nutrients. Our supermarkets have larger sections for processed foods compared to the healthier food alternatives. In order for our lives to become more healthy and sustainable, we must make the food we consume also healthy and sustainable. 

Bibliography

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(8) Mayo Clinic Staff. (n.d.). Organic foods: Are they safer? More nutritious? Mayo Clinic. Retrieved December 9, 2024, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880

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