The American Diet Trap: Why Excess Calories Lead to Malnutrition Due to Lack of Complex Carbohydrates

The paradox of modern America is that despite an abundance of food, people are simultaneously overeating and undereating. Americans’ excess weight is not just the result of overeating but a consequence of a fundamental imbalance in nutrition. When empty calories dominate the diet, the body screams for hunger despite the surplus of consumed food. Complex carbohydrates have almost disappeared from the American menu, which is the main reason for the paradoxical situation where people are both gaining weight and starving at the same time.

The Illusion of Satiety: How Empty Calories Replaced Proper Nutrition

In American culture, there is no unified understanding of eating habits. People eat in a rush, order takeout or delivery. Breakfast often consists of quick calorie combinations—eggs, bacon, toast, cereal. Dinner usually becomes the heaviest meal of the day. The entire system is built for convenience and immediate gratification.

Buns, French fries, sodas, sweets—all are part of the everyday American diet. At first glance, it seems quite filling: meat, bread, milk. But in reality, this is just an illusion. The body gets energy instantly but does not receive what it truly needs.

Why Carbohydrates Are Necessary, But Not All Are Equal

Without carbohydrates, the human body simply cannot function. The adult brain consumes about 20% of the body’s total energy—roughly 300–400 calories per day, equivalent to 100–120 grams of glucose. During mental exertion, this amount is even higher. Limiting carbs to a minimum leads to a significant drop in energy, inability to perform physical activities, and concentration problems.

The issue is not with carbohydrates themselves but with their type. There are simple (empty) carbs and complex carbs. The difference between them drastically affects how the body processes them.

Complex carbohydrates require time to digest. The body performs a series of actions to break them down into necessary components. These carbs provide long-lasting satiety. The intervals between meals increase by several hours. Complex carbs are found in buckwheat, oats, brown and wild rice, whole-grain bread and pasta, legumes—beans, lentils, chickpeas—and starchy vegetables like potatoes, sweet potatoes, and corn.

Empty carbs, on the other hand, provide instant energy and a false sense of fullness because the body expends no effort to process them. Everything enters the bloodstream immediately. These are pure sugars, glucose. Such carbs contain almost no beneficial substances or fiber. They are present in candies, cookies, cakes, sugary cereals, white bread, sweet drinks, juices, syrups, and the majority of fast food.

A typical American breakfast illustrates the core problem. Cereal with milk, bread with jam, eggs with bacon—seemingly a very filling set. But satiety lasts only a couple of hours. The body starts crying out for hunger even though a huge number of calories have been consumed.

Excess Protein with Lack of Movement: A Heavy Burden on the Body

The American diet is rich in meat. Chicken, pork, beef—all are accessible and inexpensive. Some stores offer kilogram steaks at seemingly impossible prices. Thanks to this availability, many replace proper nutrition solely with meat. Barbecue becomes a way of life.

Protein itself is not dangerous, just like carbs. It is necessary for building and repairing muscle tissue, and it participates in regenerating skin, joints, and blood vessels. The problem lies in the quantity. Excess protein is no longer beneficial but a serious burden.

The body does not store protein like fats or carbs. Fat and carbohydrate intake are stored as reserves, but protein passes through transit. The only way to accumulate protein is through physical activity. Muscles tear microtraces, and protein serves as the building material for their repair. Without physical activity, all the excess protein consumed is simply excreted.

Generally, the body needs about 50–60 grams of protein, equivalent to a 200-gram steak. The remaining 800 grams go to waste. It sounds harmless, but the body is not prepared for such volume.

Excess protein, especially from red and fatty meats, sausages, and processed foods, leads to several problems. First, the kidneys suffer—excess protein produces more nitrogen waste, which is excreted through them. Consumption of saturated fats and salt increases, raising “bad” cholesterol levels and the risk of cardiovascular disease.

Overconsumption of protein combined with a lack of fiber often disrupts digestion. Constipation, discomfort in the intestines occur because meat contains no dietary fiber, which is necessary for a healthy microbiome. In predisposed individuals, the risk of gout may increase due to elevated uric acid levels.

Trans Fats Instead of Healthy Fats: A Hidden Threat

Fats have been subjected to such powerful anti-advertising that the entire world despises them. It is believed they cause cellulite and sagging belly. But this is an exaggeration. Fats are simply essential for normal body functioning. Their adequate intake directly affects hormonal health.

Deficiency in fats causes serious problems. Young women may lose their periods; young men may experience worsened or lost erections. Emotional states change: irritability, apathy, anxiety, decreased motivation. Some complain of “brain fog,” memory and concentration issues.

Healthy fats—monounsaturated and polyunsaturated, including omega-3 and omega-6—when consumed in moderation, support heart, vessel, brain health, and hormonal balance. The problem is not fats per se but trans fats.

Trans fats are altered forms of regular fats. Manufacturers take liquid oils, such as sunflower or soybean oil, and hydrogenate them at high temperature with a catalyst. Some molecules change shape, becoming more linear and solid. This results in margarine or cooking fats for baking and fast food—these are trans fats. Deep-frying in hydrogenated or heavily overheated oil also contains trans fats, which accumulate in the body as fat reserves and form cholesterol plaques in arteries.

Dangerous Cocktail: Protein + Empty Carbohydrates + Trans Fats

The entire American diet is based on this combination: protein + empty carbs + trans fats. Such eating provides satiety only for a short period. It does not supply the body with vitamins, minerals, and micronutrients. After such a meal, the body literally screams: “You deceived me! There’s nothing I need here!” and urgently triggers hunger again.

The body cannot extract vitamins from this set. It simply cannot transform excess sugar into anything but fat reserves. All surplus sugar, glucose, and carbs are quickly converted into body fat. Trans fats are stored as fat reserves, while protein passes through transit, taxing the kidneys. Essentially, this diet does not replace proper nutrition—it only harms.

Four-Week Experiment: Proof That Not All Calories Are Equal

Fast does not mean good and quality. A scientific study documented in the film “That Sugar Film” tested the main myth of the American diet: can you stay within a healthy weight just by counting calories?

Two participants took part. One consumed fast food strictly within calorie limits—he did not overeat. The other ate healthy, balanced foods: vegetables, quality protein, complex carbs, healthy fats. The experiment lasted four weeks. Results were compared across many parameters: weight, energy, mood, blood sugar levels, blood tests.

The conclusions were convincing:

With the same calorie intake, a diet high in sugar and fast food leads to weight gain—even if calorie limits are not exceeded. Even without overeating, high sugar consumption causes increased fat mass, especially around the abdomen, insulin and blood sugar spikes, decreased energy, and worsened well-being.

Healthy eating is not only about calorie count but about the nutritional value of food that supports stable blood sugar, energy, and normal metabolism.

How Sugar Hides in Every Fast Food Dish

Even if someone thinks they are just eating “a burger and fries,” the daily sugar intake can quickly exceed the norm because sugar is hidden everywhere:

Sauces and dressings—ketchup, barbecue sauce, mayonnaise—often contain added sugar. Sauces for burgers, chicken, or salads frequently have several teaspoons of sugar per serving.

Buns and bread for burgers and hot dogs are sweetened to look more appealing. Even plain white buns can contain 2–5 grams of sugar.

Drinks—soda, fruit drinks, sweet tea, energy drinks—are the most obvious sources of sugar.

Side dishes and desserts—French fries are sometimes processed with sugar or syrup to improve color and flavor. Pastries, ice cream, cookies, muffins contain enormous amounts of added sugar.

Frozen and processed products—chicken nuggets, breaded cutlets, ready-made mixes contain sugar in breading and marinades. Sugar is used as a preservative and flavor enhancer.

The Extent of Deficiency: Why 95% of Americans Do Not Get Enough Vitamins and Micronutrients

A significant portion of the American population does not get enough vitamins, minerals, and fiber from regular food. Data from the National Health and Nutrition Examination Survey (NHANES) show widespread deficiencies among adults based solely on dietary sources without supplements:

• about 95% lack sufficient vitamin D
• 84% have vitamin E deficiency
• 46% do not get enough vitamin C
• 45% lack vitamin A
• 15% suffer from zinc deficiency, as well as copper, iron, and B vitamins

What does this lead to? Primarily, a weakened immune system. Without enough vitamin C, zinc, or selenium, the body is less protected against infections, and illnesses are more severe.

It also affects appearance. Deficiencies in vitamins A, E, B group, biotin, and iron cause dry skin, brittle nails, and hair loss.

Energy levels drop. Deficiencies in iron, vitamin B12, magnesium, or iodine cause weakness, fatigue, dizziness, and concentration problems.

Bones and teeth become vulnerable. Lack of calcium, vitamin D, and phosphorus makes bones fragile, teeth weak, and growth in children may be impaired.

The nervous system signals issues. Deficiencies in B vitamins and magnesium manifest as irritability, anxiety, sleep disturbances, and attention problems.

Blood also reacts. Iron, folate, and B12 deficiencies cause anemia, characterized by pallor, shortness of breath, and weakness.

Metabolism slows with iodine deficiency—thyroid function becomes inefficient, leading to fatigue and weight gain.

The Way Out: The Role of Complex Carbohydrates in Solving the Problem

Symptoms of deficiency usually develop gradually and are hard to notice early on. That’s why it’s so important to monitor dietary diversity and include foods rich in vitamins and micronutrients. The fundamental solution is to reintroduce complex carbohydrates into the American diet. Complex carbs are not enemies but the foundation of stable energy, healthy microbiota, and long-lasting satiety.

When people start consuming enough complex carbs, their bodies get what they truly need: fiber for the gut, B vitamins for energy, minerals for bones and teeth. As a result, the intervals between meals naturally increase, and there’s no need to constantly chew or seek the next snack. Complex carbs create a stable blood sugar level, preventing sharp insulin spikes that lead to excess fat storage.

The paradox of the American diet is simply solved: bring complex carbs back, abandon empty calories, minimize trans fats, and achieve a balance between proteins, healthy fats, and—most importantly—proper carbohydrates. Only then can people eat until full and remain healthy, energetic, and at a normal weight.