The deficiency of the daily dose of magnesium and other nutrients — a hidden cause of American obesity

A paradox that seems impossible: despite an abundance of food, Americans suffer from malnutrition. This isn’t about hunger in the traditional sense, but about the body’s hunger — a deficiency of vitamins, minerals, and essential nutrients. The daily intake of magnesium, calcium, B vitamins, and other micronutrients simply isn’t met due to local dietary habits.

The American diet paradox: why people are overweight and starving at the same time

In America, there is no established food culture. Breakfast often consists of cereal, sausage with eggs, or a quick snack. Lunch is ready-made food or delivery. Dinner is the most filling meal, often barbecue, steak, or pizza. Many eat outside the home, grabbing something quick without considering its composition. The popularity of fast food, delivery, and chain cafes has made this model the norm.

Americans’ diet is 70-80% composed of one thing: protein + refined carbohydrates + trans fats. Meanwhile, fiber, vitamins, and minerals are almost absent. The body gets energy but not what it truly needs. The result? A person eats a burger, feels full for an hour, then is hungry again.

Complex carbs vs. simple carbs: why the body demands more

The adult brain consumes about 20% of the body’s total energy — around 300-400 kcal per day, which equals 100-120 grams of glucose. Carbohydrates are essential. But there’s a difference in the types.

Complex carbs — buckwheat, oats, wild rice, whole grain bread, legumes, starchy vegetables — are digested slowly. The body takes time to break them down, resulting in a feeling of fullness lasting for hours. Blood sugar levels remain stable.

Simple carbs (sugar, white bread, sugary cereals, cookies, soda) — are empty calories. They cause a spike in energy for 30-60 minutes, then blood sugar drops, and the body screams: “Hunger!” Plus, they are just sugar without fiber or nutrients.

A typical American breakfast looks hearty — eggs, bacon, toast with jam. But it’s a hack: protein takes a long time to digest, while carbs are quickly absorbed. By 10 a.m., hunger returns.

Excess protein with a lack of fiber: a dangerous combination

Meat is cheap and accessible. In American stores, a kilogram of steak costs less than $7. As a result, people eat meat for breakfast, lunch, and dinner. Protein is necessary for muscles, skin, and blood vessels — but only if you’re physically active.

If there’s no activity, excess protein is simply excreted. Here’s how it works: about 50-60 grams of protein per day is enough. That’s roughly a 200-gram steak. If you eat 1 kg of meat, your body will just get rid of the remaining 800 grams. Sounds good, but no: such volumes strain the kidneys.

Excess protein (especially red meat, sausages, processed foods) increases intake of saturated fats and salt. This raises “bad” cholesterol and increases the risk of cardiovascular disease. Plus, a lack of fiber causes constipation and dysbiosis — meat contains no dietary fibers needed for the microbiome.

Harmful fats in processed foods: how trans fats destroy health

Anti-fat propaganda is so pervasive that people fear fats. But fats are necessary. They influence hormonal balance: deficiency can cause missed periods in women, erectile problems in men, mood disorders, and increased anxiety.

The problem isn’t fats in general, but trans fats. These are artificially altered fats: liquid oils (sunflower, soybean) are hydrogenated at high temperatures in factories. The fat molecules change shape, becoming solid — resulting in margarine or cooking fats for frying. These are trans fats, which deposit in the body as cholesterol plaques in arteries.

Experiment: calories are not all equal — why food quality matters more than quantity

There’s a documentary on YouTube called “That Sugar Film,” where two people did a 4-week test:

• One ate only fast food but counted calories and didn’t overeat
• The other ate healthy foods: vegetables, quality protein, complex carbs, healthy fats

The results were shocking:

✓ With the same calorie intake, the fast-food eater gained weight, while the other lost weight

✓ The first experienced insulin and blood sugar spikes; the second remained stable

✓ The first felt fatigued; the second experienced a surge of energy

Conclusion: it’s not just about calories. The quality of food determines how the body processes it.

Hidden sugar in fast food: where it comes from and why it’s a problem

People think: “I only eat a burger and fries,” but their daily sugar intake is already exceeded. Here’s where it hides:

• Sauces: ketchup, barbecue sauce, mayonnaise contain several teaspoons of sugar
• Burger and hot dog buns: often sweetened, with 2-5 grams of sugar per bun
• Drinks: soda, juices, sweet tea — are sugar bombs
• Breading and marinades: in chicken nuggets, cutlets, sugar is often hidden
• French fries: sometimes coated with sugar or syrup for color

In short: even a minimalist fast-food eater easily exceeds the daily recommended sugar intake.

National data: what vitamins and minerals Americans lack

Data from the National Health and Nutrition Examination Survey (NHANES) show the scale of the problem:

• 95% of Americans have insufficient vitamin D
• 84% lack vitamin E
• 46% are deficient in vitamin C
• 45% lack vitamin A
• 15% lack zinc

And this is without considering other deficiencies: magnesium, iodine, selenium, iron, B vitamins. Less than half the population gets the recommended daily magnesium intake — a result that can lead to metabolic issues, anxiety, and sleep problems.

What does this cause?

Weakened immunity. Without vitamin C, zinc, and selenium, the body is less protected against infections.

Appearance deterioration. Deficiencies in vitamins A, E, and B-group cause dry skin, brittle nails, hair loss.

Loss of energy. Iron, B12, magnesium, and iodine deficiencies lead to weakness, fatigue, dizziness.

Fragile bones. Lack of calcium, vitamin D, and phosphorus increases osteoporosis risk.

Nervous system issues. Deficiencies in B vitamins and magnesium cause irritability, anxiety, insomnia.

Blood weakness. Iron, folate, and B12 shortages lead to anemia, pallor, shortness of breath.

Metabolism slowdown. Iodine deficiency affects thyroid function.

Symptoms develop gradually, and early signs are hard to notice. Therefore, it’s crucial to understand: “fast” doesn’t mean “good,” and a lack of daily magnesium and other micronutrients is a slow road to obesity, diabetes, and chronic diseases.