High in carbohydrates, but a starving body: why Americans are gaining weight and undernourished at the same time

The excess weight of the American population is a paradox. Despite the abundance of food, people’s bodies cry out for hunger because the diet contains many carbohydrates but almost no nutrients. This is not physical hunger, but nutrient hunger — a state when a person consumes calories but the body does not receive the necessary vitamins, minerals, and fiber. American food culture is built on this paradox: the abundance of food masks a severe deficiency of proper nutrition.

Why the body needs a lot of carbohydrates — and which ones specifically

Without carbohydrates, the human body simply cannot function. This is not a matter of taste preference but a biological necessity. The adult brain consumes about 20% of the body’s total energy — around 300–400 calories per day, which equals 100–120 grams of glucose daily. During mental work, this need increases even more. Without carbohydrates, physical activity, concentration, and emotional stability are impossible.

But here’s the catch. Not all carbohydrates are the same. There are complex carbs that the body breaks down slowly, gradually releasing energy and creating long-lasting satiety. These include grains — buckwheat, oats, brown and wild rice, whole-grain bread, pasta made from whole flour, legumes (beans, lentils, chickpeas), and starchy vegetables (potatoes, sweet potatoes, corn). Consuming such carbs extends the interval between meals to several hours, helping to avoid snacking.

And then there are empty carbs — simple, refined sugars that act instantly. The body does not need energy to break them down; everything immediately enters the bloodstream. Empty carbs are found in candies, cookies, cakes, sugary cereals, white bread, baked goods, sweet drinks, packaged juices, and, of course, fast food. The American breakfast perfectly illustrates this problem: eggs, bacon, bread with jam, or cereal with milk create an impression of fullness, but after an hour or two, the person is hungry again because the body did not get what it truly needs.

How hidden sugar in fast food creates an illusion of satiety

The average American, eating a burger, fries, and a drink, thinks they are eating simply and clearly. In reality, they are consuming a huge amount of hidden sugar. Here’s how this system works.

First, sauces. Ketchup, barbecue sauce, mayonnaise with added sugar, burger and chicken sauces often contain several teaspoons of sugar per serving. The person doesn’t see the sweetness, but it’s there. Second, buns and bread — they are sweetened to make the taste more appealing. A regular white burger bun can contain 2–5 grams of added sugar. Third, drinks — sodas, fruit drinks, sweet tea contain large doses of sugar. Fourth, side dishes: French fries are often processed with sugar or syrup to improve color and flavor. Even in breading for chicken nuggets, breaded cutlets, and ready-made mixes, sugar is present in marinades and preservatives.

The result: even if a person thinks they are eating “only a burger and fries,” their daily sugar intake can exceed the recommended amount several times over. The body receives many carbs but nothing beneficial. It experiences what scientists call nutrient hunger — feeling full of calories but starving for vitamins and minerals. The body screams: “Hey, you lied to me! There’s nothing I need here!” and urgently, repeatedly, triggers hunger again.

Protein and fats: imbalance as a consequence of poor nutrition

The American diet contains a lot of protein. Chicken, pork, beef, steaks — all are accessible, cheap, and diverse. Some stores sell kilogram steaks for less than seven dollars. Thanks to this availability, meat has fully replaced a balanced diet, and barbecue has become the main way of eating.

Protein itself is necessary for building muscle tissue, regenerating skin, joints, and blood vessels. But the problem is in the quantity. Excess protein is not beneficial but harmful. The body cannot store protein like carbs or fats. If the body happily deposits excess fat in the armpits, belly, and internal organs, this does not happen with protein. The only way to “use” excess protein is through strength training. Without it, all consumed protein is simply excreted, but not without consequences.

Excess protein increases the load on the kidneys because more nitrogen waste products are produced, which they must eliminate. If the protein comes from red, fatty meats, sausages, and processed meat products, the intake of saturated fats and salt increases, raising “bad” cholesterol levels and the risk of cardiovascular diseases. Excess protein with insufficient fiber affects digestion: constipation, discomfort in the intestines. Meat does not contain dietary fiber, which is necessary for the proper functioning of the microbiota and intestinal motility. Very high-protein diets increase the risk of gout, as uric acid levels rise, especially with lots of red meat and offal.

Regarding fats, there is a lot of anti-advertising. They are accused of causing cellulite and flabby stomachs. But this is an exaggeration. Fats are simply essential for the body — they are responsible for hormonal health. A deficiency of fats leads to hormonal disruptions: young women may lose their periods, young men may experience erectile problems, and emotional states can change (irritability, depression, anxiety), along with decreased motivation and confidence. Many report “brain fog” and worsened concentration.

Healthy fats — monounsaturated and polyunsaturated, including omega-3 and omega-6 — support heart, vessel, brain health, and metabolism when consumed in moderation. But the American diet contains trans fats. These are artificially altered fats: liquid oils (sunflower, soybean) are hydrogenated at high temperatures with a catalyst. The fat molecules change shape, becoming straight and solid — resulting in margarine or cooking fats for baking and fast food. Deep-frying in hydrogenated or heavily overheated oil is pure trans fats, which deposit in fat stores and cause inflammation in the body.

An experiment that debunked the calorie myth

There is scientific evidence that calories are not everything. A documentary released in 2014 documented an experiment in which two people followed opposite diets for four weeks.

The first person ate fast food but carefully counted calories, not exceeding the daily limit. The second ate healthy, balanced foods — vegetables, quality protein, complex carbs, and healthy fats. Both consumed the same number of calories.

The results were astonishing and measured across several parameters: weight, energy levels, mood, blood sugar, and blood tests. Key conclusions:

The person eating a lot of carbs from fast food, despite calorie control, gained weight, especially around the abdomen. They experienced insulin and blood sugar spikes, decreased energy, and poorer well-being. The second person maintained a healthy weight, stable energy, and good health. The clear conclusion: healthy eating is not only about calories but about the nutritional value of food, which supports stable blood sugar, energy, and metabolism.

Vitamin deficiency: the invisible disease of well-fed Americans

According to national studies (NHANES — National Health and Nutrition Examination Survey), a significant portion of the American population suffers from acute vitamin and mineral deficiencies. Here are the exact figures (based on food without supplements):

• About 95% do not get enough vitamin D
• 84% have vitamin E deficiency
• 46% lack sufficient vitamin C
• 45% are deficient in vitamin A
• 15% suffer from zinc deficiency

Add to this the deficiency of other minerals — copper, iron, B vitamins.

What does this lead to? First, immunity suffers. Without vitamin C, zinc, and selenium, the body is less protected against infections, and illnesses are more severe. Second, appearance deteriorates: deficiencies in vitamins A, E, B group, biotin, and iron cause dry skin, brittle nails, and hair loss. Third, energy drops — deficiencies in iron, B12, magnesium, or iodine cause weakness, fatigue, dizziness, and concentration problems.

Bones and teeth become fragile with calcium, vitamin D, and phosphorus deficiency. In children, this impairs growth. The nervous system reacts to deficiencies in B vitamins and magnesium: irritability, anxiety, sleep disturbances, and concentration issues. Iron, folate, and B12 deficiencies lead to anemia — causing pallor, shortness of breath, and weakness. Finally, metabolism slows down without iodine: the thyroid gland functions worse, leading to fatigue and weight gain.

Symptoms of deficiency develop gradually, and early on, they are hard to notice. That’s why the American diet is so dangerous: people eat a lot but slowly damage their health. The body receives many carbs, proteins, and fats but lacks the vitamins and minerals necessary for proper processing. This creates a vicious circle: empty carbs cause hunger, leading to overeating, weight gain, and declining health.

The solution lies in a varied diet. It’s important to include foods rich in vitamins and trace elements — vegetables, fruits, whole grains, quality protein, and healthy fats. Only such an approach can break the paradox of a full but hungry body.