If you grew up eating home cooked meals, you’ll know that they taste a million times better than what they serve at any fast food restaurant. But the magic behind home cooked meals doesn’t just come from the fond memories of sitting down on a table with your family and friends – in fact, research has found that home cooked meals do in fact have scientifically proven advantages over fast food and frozen meals, giving us 9 reasons why you should cook at home.
But despite these apparent advantages, fast food remains popular especially among the young and restless. Home cooked meals are slowly becoming a thing of the past – back when it was more common for one family member to dedicate their entire daily routine for homemaking.
Indeed, the convenience of ordering food outside is attractive to the majority who live a busy schedule. Students, young adults, single parents, parents who both work, and even those who don’t work, would rather spare what could’ve been their cooking time for something else.
It doesn’t help that delivery apps have made it easier to order food – with just a few taps, you’ll have freshly cooked food delivered right at your doorstep.
But for these modern conveniences, many of us unwittingly pay a hefty price – literally and figuratively.
The Downsides of Fast Food and Takeout: A Not-So-Happy Meal?
You might’ve already heard of how fast food can make you gain weight, or more notoriously, will eventually lead to the understandably dreaded heart attack.
But apart from the aforementioned negatives of long-term fast food consumption, there are other ways it can harm you body and health. Here’s what happens to your body when you rely too much on fast food.[1]
A Weakened Immune System. Fast food is high in saturated fats, cholesterol, and sodium, and very low on the nutrients your body actually needs. Because of the lack of a wide variety of nutrients, your immune system won’t be working as great as it should be.
In a study published in 2013, the consumption of fast food among teenagers and children was linked with higher rates of asthma, rhinoconjunctivitis, and eczema.
In fact, too much junk food will eventually cause your immune system to act aggressively, reacting to unhealthy food as it would to harmful bacteria.[3] In the long run, this prolonged inflammation can hasten the development of chronic diseases like diabetes, obesity, or arteriosclerosis.
A Higher Risk of Heart Disease. Many experts agree that fast food is one of the main culprits of premature heart disease.[4] Fast foods are high in salt and trans fats, a terrible combination that raises bad cholesterol levels. A diet high in salt is also known to increase the likelihood of a heart attack, stroke, kidney disease, or heart disease.
Poor Digestion. Fast food contains little to no dietary fiber, as most are made up of refined carbohydrates. Low fiber diets are known to be more prone to digestive conditions such as constipation and diverticular disease, and a reduction of healthy gut bacteria that feeds on dietary fiber.
Weight Gain. Fast food are considered “empty calories”, as they contain very little nutrition for such high calorie counts. Because of its low nutritional content, you’ll feel less satiated as compared to eating a slice of whole grain bread for the same calories. This often leads to overeating, which leads people to unexpectedly gain weight.
9 Reasons Why You Should Cook At Home
In 2010, it was found that less than 33% of households in America share meals with their family more than twice a week inside their home – a stark contrast from 1990s, when only 2% of meals were eaten outside.[5]
Be part of a home cooking revolution that aims to provide a healthier and safer way of providing nourishment to yourself, your friends, or your family. Here are 9 reasons why you should cook at home and switch to a healthier lifestyle.
1. You’re In Control Of What Goes Inside Your Body
When you order a burger at a restaurant or a fast food chain, you only get to see the end product – a burger patty sandwiched between two burger buns, perhaps with some lettuce, tomato, ketchup, and mayonnaise.
However, you’ll never know where the restaurant sources its buns and vegetables, or what its meat is actually made of. You might’ve also heard about horror stories of burger patties made from diseased cows, or chicken nuggets made from a mysterious pink sludge. These ingredients will remain classified information for those who don’t work inside these establishments – and more often than not, these ingredients are made from cheaper materials in an effort to cut operational costs.
With home cooking, you’re in total control of everything that goes inside your body. Do you prefer grass-fed beef over grain-fed? Want to avoid harmful pesticides on your favorite salad greens? Home cooking will allow you to hand-pick your ingredients, which ensures that you’re eating the freshest ingredients made without harmful chemicals and mysterious additives.
2. You Get to Control Your Portions
When eating outside, the portion sizes are completely up to the restaurant. Sure, you can leave some leftovers behind when you’ve had enough, but that would be a huge waste of food. Larger portion sizes may also cause you to eat more than you need, which can lead to unexpected weight gain and health issues in extreme cases.
With home cooking, you’re able to control your food portions based on your body only really needs. No food wasted, and there’s no pressure to finish everything on your plate. Plus, you can save some of your leftovers for later!
3. Saves Money and Time
Most people may be under the impression that home cooking is too expensive, or that they simply have no time to do it.
Evaluate your daily schedule – if you spend most of your downtime watching TV or browsing social media, then you probably have enough time to cook for yourself.
If you’re not used to cooking, it may seem intimidating at first, but over time, you’ll learn to cook more efficiently. It’ll probably only take you between 15 to 30 minutes to prepare a simple but complete and satisfying meal – leave the fancy-schmancy gourmet meals for weekend dinners. It also helps to plan ahead of time – a weekly meal plan will save you the hassle of thinking of what to cook and you can stock up your pantry in advance.
Another area of concern is the cost of cooking these home cooked meals. In reality, home cooking is cheaper than restaurant food, because you don’t have to pay for additional operational costs restaurants charge on top of their meals. You can also buy your ingredients in bulk, which is more cost effective.
4. Reduced Consumption of Sugar, Processed Foods, And Overall Calories
Another secret restaurants won’t tell you is how much sugar and butter they use to ramp up the taste of their food.[6]
These added sugars, fats, and other processed ingredients are known to increase inflammation, on top of other health problems. You may not feel the effects now, but it will definitely hurt you in the future in the form of obesity, diabetes, and heart disease.
Studies have also confirmed that eating out causes an increase in calories consumed. In a study published by the United States Department of Agriculture, away-from-home foods tend to be more calorie dense and nutritionally poorer than home-cooked meals. Full serviced (“fancy”) restaurants aren’t safe from this either – the study also found that meals and snacks from restaurants are just as high in fat, cholesterol, and sodium, while only lower in saturated fats, compared to popular fast food establishments.[7]
5. Avoidance of Food Allergies and Sensitivities
If you’re allergic or sensitive to certain types of food, then you know how frustrating it can be when only a few restaurants can accommodate your needs. Sometimes, food served in restaurants may even contain trace amounts of food you’re allergic to even if it’s not explicitly listed in their menu.
If you’re one of those people who are allergic to a lot of things, then home cooking is perfect for you – because you have complete control of what goes into your food, you’re 100% sure that it contains nothing you’re allergic to.
6. Better Food Safety
According to the CDC, there are more than 250 foodborne illnesses that we are at risk of contracting. While most restaurants are required by law to conform to sanitation standards, people continue to get sick because of what they ate outside.
To minimize your chances of ever having a severe case of food poisoning, cooking at home lets you control the sanitation of which your food is prepared in. Of course, this is completely up to you – but it beats the uncertainty of eating at a place where you aren’t sure if the kitchen is clean or not.
7. You Learn More About Food
Cooking is an art in itself. It’s not just a measly, repetitive household task like cleaning or toilets or washing the dishes. While you may find hundreds of recipes to follow, cooking allows you to experiment and tweak your dishes according to your taste. It is also a skill that develops over time – no one is born a master chef. In addition, it allows you to impress a lot of people once you get really good at it!
With cooking, you also learn about the individual ingredients aside from the recipes you make. You get to appreciate every flavor, texture, and smell that an ingredient contributes to your dish. You’ll also become well-versed with the nutrition each ingredient provides – making you smarter with your food along the way.
8. Better Mental Health
Not only will your physical health benefit from home cooking, but your mental health as well.
Studies have found that cooking can improve mental health, and cooking ability has been associated with greater mental well-being, lower levels of self-reported depression, and better family connections. In fact, cooking interventions have been integrated in several mental health clinics and therapists’ offices due to its impressive effects on overall well-being.[8]
9. Better For The Planet
Lastly, home cooking is simply better for our environment. You may not see it, but dining establishments waste a lot of food as they often have to throw away unused and expired stock in compliance of safety protocols.
Home cooking limits this waste, as you are more likely to consume only what you need. This will reduce your carbon emissions around the world. Supporting your local farmer’s market will also benefit your community as well!
Conclusion
Home cooking is a practice that has slowly fell out of favor in the previous decades, as fast food and restaurants have become increasingly accessible for all.
What not a lot of people realize is that home cooking is healthier, cheaper, environmentally friendly, and even better for your overall wellbeing. It will help you attain a healthier lifestyle as you learn more about what goes inside your body.
If you’re a first time home chef, don’t be intimidated by the cooking experts you see on the internet. Cooking at home is supposed to be fun and relaxing, and soon enough you’ll enjoy experimenting with dishes yourself!
References
[1] Butler, N. (2019, April 1) What happens when you eat fast food? Retrieved on November 5, 2020 from https://www.medicalnewstoday.com/articles/324847
[2] Ellwood, P., Asher, M. I., García-Marcos, L., Williams, H., Keil, U., Robertson, C., … & ISAAC Phase III Study Group. (2013). Do fast foods cause asthma, rhinoconjunctivitis and eczema? Global findings from the International Study of Asthma and Allergies in Childhood (ISAAC) phase three. Thorax, 68(4), 351-360. http://dx.doi.org/10.1136/thoraxjnl-2012-202285
[3] Dale, A. (2018, January 15) This is Why You Should Avoid Eating too Much Junk Food. Retrieved on October 5, 2020 from https://www.labiotech.eu/medical/junk-food-immune-system/
[4] Bains, A., & Rashid, M. A. (2013). Junk food and heart disease: the missing tooth. Journal of the Royal Society of Medicine, 106(12), 472–473. https://doi.org/10.1177/0141076813512297
[5] Newcomer, L. (2014, December 16) Kitchen Confidential: The Health and Social Benefits of Home-Cooked Meals. Retrieved on November 5, 2020 from https://www.fix.com/blog/perks-of-home-cooked-meals/#Sources
[6] Best Health Magazine. (2019, July 16) 6 Restaurant Tricks That Make Meals Unhealthy. Retrieved on November 5, 2020 from https://www.besthealthmag.ca/best-eats/healthy-eating/6-restaurant-tricks-that-make-meals-unhealthy/
[7] Blisard, W. N., & Jolliffe, D. (2006). Let’s eat out: Americans weigh taste, convenience and nutrition (No. 19). US Department of Agriculture, Economic Research Service.
[8] Farmer, N., Touchton-Leonard, K., & Ross, A. (2018). Psychosocial Benefits of Cooking Interventions: A Systematic Review. Health education & behavior : the official publication of the Society for Public Health Education, 45(2), 167–180. https://doi.org/10.1177/1090198117736352
